6 Strength Exercises for Brazilian Jiu Jitsu

Introduction

To achieve the best outcomes in Brazilian Jiu Jitsu (BJJ), it’s essential to train in a way that closely mimics the movements and demands of the sport. BJJ is a predominantly ground-based sport that requires a combination of stability, mobility, and strength in unconventional positions. In this article, we’ll explore six strength exercises that can help you improve your BJJ performance.

Exercise Selection

Research has shown that conventional strength and power exercises, such as barbell squats and bench press, can improve BJJ performance. However, these exercises may not be specifically designed for BJJ, which requires unique movements and positions. The exercises outlined in this article are designed to meet the specific demands of BJJ and can help improve your performance on the mat.

The Importance of Specificity

When training for BJJ, it’s essential to focus on exercises that mimic the movements and demands of the sport. This is known as specificity. By training with specific exercises, you can improve your performance and reduce the risk of injury. The exercises outlined in this article are designed to be specific to BJJ and can help you achieve your goals.

Exercise 1: Hip Thrust

The hip thrust is an essential movement in BJJ, and this exercise can help improve your strength and stability in this position. To perform the hip thrust, lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips off the floor, squeezing your glutes and lower back muscles as you lift. Hold for a moment, then slowly lower your hips back down to the starting position.

Benefits:

• Improves strength and stability in the hips
• Enhances flexibility and mobility in the hips
• Can be modified to suit different fitness levels

Exercise 2: Hip 90-90 with Lunge

This exercise targets the hips and glutes, and can help improve your strength and stability in this position. To perform the exercise, start by sitting on the floor with your legs bent and feet flat on the floor. Slowly lift your hips off the floor, keeping your knees bent and feet flat on the floor. Hold for a moment, then slowly lower your hips back down to the starting position. Repeat on the other side.

Benefits:

• Improves strength and stability in the hips
• Enhances flexibility and mobility in the hips
• Can be modified to suit different fitness levels

Exercise 3: Floor Single Arm Overhead Press

This exercise targets the shoulders and upper back, and can help improve your strength and stability in this position. To perform the exercise, sit on the floor with your legs bent and feet flat on the floor. Hold a weight or resistance band in one hand, and press it upwards towards the ceiling. Slowly lower the weight back down to the starting position, and repeat on the other side.

Benefits:

• Improves strength and stability in the shoulders
• Enhances flexibility and mobility in the shoulders
• Can be modified to suit different fitness levels

Exercise 4: Supine Cable Reverse Squats

This exercise targets the legs and glutes, and can help improve your strength and stability in this position. To perform the exercise, lie on your back with your legs bent and feet flat on the floor. Attach a cable or resistance band to your feet, and slowly lift your legs off the floor. Hold for a moment, then slowly lower your legs back down to the starting position.

Benefits:

• Improves strength and stability in the legs
• Enhances flexibility and mobility in the legs
• Can be modified to suit different fitness levels

Exercise 5: Turkish Get-Ups

This exercise targets the entire body, and can help improve your strength and stability in this position. To perform the exercise, start by lying on your back with your legs bent and feet flat on the floor. Slowly lift your hips off the floor, keeping your knees bent and feet flat on the floor. Hold for a moment, then slowly lower your hips back down to the starting position. Repeat on the other side.

Benefits:

• Improves strength and stability in the entire body
• Enhances flexibility and mobility in the entire body
• Can be modified to suit different fitness levels

Exercise 6: Tall Kneeling Single Arm Cable Rows

This exercise targets the upper back and shoulders, and can help improve your strength and stability in this position. To perform the exercise, kneel on the floor with your legs bent and feet flat on the floor. Hold a cable or resistance band in one hand, and slowly lift your arm towards your chest. Hold for a moment, then slowly lower your arm back down to the starting position. Repeat on the other side.

Benefits:

• Improves strength and stability in the upper back
• Enhances flexibility and mobility in the upper back
• Can be modified to suit different fitness levels

Conclusion

In conclusion, these six strength exercises can help improve your BJJ performance by targeting specific muscle groups and movements. By incorporating these exercises into your training routine, you can improve your strength, stability, and overall performance on the mat.

FAQs

Q: What is the importance of specificity in BJJ training?

A: Specificity is crucial in BJJ training because it allows you to focus on exercises that mimic the movements and demands of the sport. By training with specific exercises, you can improve your performance and reduce the risk of injury.

Q: Can I modify these exercises to suit my fitness level?

A: Yes, most of these exercises can be modified to suit different fitness levels. For example, you can reduce the weight or resistance used in the exercises, or modify the movement to make it easier or more challenging.

Q: How often should I perform these exercises?

A: It’s recommended to perform these exercises 2-3 times per week, with at least one day of rest in between. You can also incorporate them into your regular BJJ training routine, 1-2 times per week.

Q: What are the benefits of incorporating strength exercises into my BJJ training?

A: Incorporating strength exercises into your BJJ training can improve your overall performance, increase your strength and stability, and reduce the risk of injury. It can also help you improve your technique and increase your confidence on the mat.

Q: Can I use these exercises for other martial arts or sports?

A: Yes, many of these exercises can be modified to suit other martial arts or sports. For example, you can use the hip thrust exercise for wrestling or other grappling sports, or the floor single arm overhead press exercise for boxing or Muay Thai.