I normally refrain from answering on these kinds of posts cause they turn into weird dumpster fires but I'll bite...
You don't grip anything "hard AF" in really any kind of precision rifle shooting. Definitely not for tripod shooting. Whether you're shooting off a bag on top of the apex of the tripod or clipped into a ball head of some type you exert the same rearward pressure (with your firing hand) that you do when shooting prone off a bipod (or in any supported position, really). If you're using a bag you'll also pinch the forend of the stock to the bag, if clipped in you'll exert slight forward pressure on the ballhead (basically just extending your support arm straight ahead) while remaining square to the rifle. There are tons of ressources and videos out there properly demonstrating the correct techniques. Shooting paper drills at 100yds with a tripod standing, kneeling and seated as well as using the tripod for rear support are a great way of training for field matches. I've got years of binders full of targets like what was posted above. With some work, you can shoot pretty damn close to as well as prone although it's more important to concentrate on how close to POA the POI ends vs group size. Targets like the RifleKraft targets (concentric diamonds) are great for tracking that.