Grip Strength Estimator
Estimate your grip strength, compare against sport-specific standards, and get a 4-week training program.
Grip Strength Standards by Sport
Grip strength requirements vary significantly between combat sports. BJJ and judo athletes need sustained crushing grip for gi control, with elite grapplers often exceeding 160 lbs on a dynamometer. Wrestlers rely more on wrist and finger strength for tie-ups. Climbers need exceptional open-hand strength and finger endurance that standard grip tests may not capture.
Training grip effectively requires working multiple grip types: crushing (closing the hand), pinching (thumb opposition), and supporting (holding loads). Dead hangs and farmer's carries develop support grip. Plate pinches build thumb strength. Towel pull-ups combine crushing grip with pulling power, making them ideal for grapplers and climbers.