With GripForm Trainer
Pull-Ups
Loop the GripForm™ over a pull-up bar and perform pull-ups while using a high lapel grip. This adds instability and finger engagement, simulating real jiu-jitsu lapel grips while increasing forearm and tendon activation.
Targets: Forearms, lats, grip endurance
Why it works: Builds real fight-ready grip strength and pulling power.
P.S. very important to use a high lapel grip, a low lapel grip when using pull-ups creates a weak point in the sleeve stitching.
GripForm Trainer w/ Cable Machine
Lat Pulldowns
Clip the GripForm™ Trainer into your cable machine just like any regular attachment. Perform standard lat pulldowns, but with gi grips instead of a bar or rope — forcing your hands, wrists, and fingers to do more of the work.
Targets: Lats, biceps, grip strength
Why it works: Mimics pulling from closed guard, lapel drags, and gi control.
GripForm Trainer & Kettlebells
Farmer’s Carries
Loop the GripForm™ through kettlebells, dumbbells, or weighted handles, then walk for time or distance. You’ll engage your entire body while challenging your grip to stay locked under fatigue.
Targets: Grip, shoulders, traps, core stability
Why it works: Replicates long-duration grip demands from live rolls and grip fighting.
High Pulley
Tricep Extensions
Attach the GripForm™ Trainer to a high pulley and perform tricep pushdowns or overhead extensions. The unstable, fabric-based grip forces full-body tension and deeper activation through the wrists and triceps.
Targets: Triceps, wrists, grip stabilizers
Why it works: Builds lockout strength and grip control under fatigue — key for breaking posture and finishing submissions.
Low Pulley or Kettlebell
Bicep Curls
Clip the GripForm™ Trainer to a low pulley or through a kettlebell handle and perform curls using the gi handles. The textured grip demands more finger and wrist engagement, giving you a more intense contraction and a fight-ready forearm pump.
Targets: Biceps, forearms, finger flexors
Why it works: Simulates grip retention under pulling stress — ideal for grip-heavy scrambles and clinch breaks.