Strength training improves outcomes in Brazilian jiu-jitsu (BJJ), but which strength exercises can yield optimal results?

For optimal results, adhere to the specific principle and engage in exercises that closely mimic the actions and characteristics of the sport. It is assumed that Brazilian jiu-jitsu is predominantly done on the ground, making it necessary for an athlete to have both stability and flexibility as well as be strong despite any odd postures.

The individual now conducting specialized exercises that operate within these parameters such as stability training or enhancing muscle power needed during such moments; without them one cannot function effectively throughout the event.

While practicing BJJ is the best way to improve it, incorporating these specific exercises can help you meet the functional demands of BJJ.

Exercise Selection

Studies on strength and conditioning research in BJJ have primarily evaluated traditional forms of strength/power movements like barbell squats or bench press .

While the specific exercises described herein remain untested, they represent some of the foundationally similar patterns used across many studies.

Compared to other sports, BJJ athletes have to practice against maximum resistance in every training session to improve this.

Also, with high volume lifting might result in overtraining hence the recommended weight training volume should be lower than in most sports.

Most exercises discussed in this article have lower loads compared to the conventional strength training exercises, so chances of overtraining are minimal.

Hip Thrust

An essential motion in BJJ is bridging the hips.

When performing a hip thrust, the shoulders are placed on a bench or another elevated surface while the feet push towards the ground for hip extension.

The hip thrust’s meeting basic BJJ-related strengths criterion includes being a ground based and employing specific movement within this martial art.

The weighted glute bridge is an alternative that can be done if there is no surface to plant the shoulder blades on for the hip thrust. Both accomplish the same goals. 

Hip 90-90 With Lunge

The Hip 90-90 is an exercise for developing the flexibility of the hip which involves internal and external rotation whilst sitting.

It is very effective both for improving hip mobility and can be used in BJJ.

In order to increase its functionality in BJJ, two more parts will be added in 90-90 of the hip:

1. Hip extension (bringing the hips off the floor into a double kneeling position)
2. Lunge (lunging the lead foot forward into a single kneeling position)

In front of you, hold a dumbbell or another free weight and gradually increase the load. This is an effective BJJ strength exercise because it both improves hip mobility and increases hip strength, while teaching how to move along the ground in different awkward positions using power and control, which can all be valuable components of training in BJJ.

Floor Single Arm Overhead Press

More trunk stability is required for this overhead press variation than for its other sitting or standing counterparts since the legs are not used much in generating tension and support. In addition, it is a unilateral exercise performed on the ground instead of any other way, meaning that the body’s central part must be more involved.

• Sit down on the floor with your legs abducted (spread out) and knees extended
• Posture up your torso at ninety degrees from the floor
• Press the weight up with the core and shoulders tight and activated

Supine Cable Reverse Squats

This core exercise is ground-based and emulates the guard position of BJJ. 

• Add a cable attachment to the feet
• Lay down supine and squeeze your abs to push your lower back onto the floor
• Flex and extend your knees while keeping your lower back pushed into the floor

There’s another important thing you need to do during this exercise: grab a dumbbell with your arms and stretch them behind your head while you extend your legs. In this case it can be observed how tension is put on all parts of a single muscle group.

Turkish Get-Ups

This exercise matches the functional demands of BJJ, as it is a ground-based exercise involving progressive odd positions at each step, hip mobility, stability, and extensive postural control. 

Tall Kneeling Single Arm Cable Rows

This exercise works on the upper body muscles in the back chain such as the latissimus dorsi muscles (lat) and the trapezius.

These shifts are aimed at making it impossible to move around with eyes open, thus making it difficult for a person in this position to maintain balance (forward and backward) without being pulled further in front by some external force as seen with jiu-jitsu practitioners example clothes grab-‘n’-pull direction when doing throws.

• Kneel on both knees with the hips extended
• Brace your core and shoulders
• Pull without any rotation through the torso, especially on the eccentric portion

Ready to take your Brazilian Jiu Jitsu game to the next level?