The Best Strength Training Exercises for BJJ Athletes

Brazilian Jiu-Jitsu (BJJ) is a martial art that demands a unique combination of technique, flexibility, endurance, and strength. While technical skills are the foundation, building functional strength through targeted exercises can significantly enhance your performance on the mats. In this post, we’ll explore the Best Strength Training Exercises for BJJ Athletes that will boost your grappling ability, improve endurance, and reduce injury risk.

Why Strength Training Matters for BJJ

Strength training is crucial for BJJ athletes because it provides the physical foundation to execute techniques more effectively. A well-rounded strength program can:

• Improve grip strength for controlling opponents.
• Increase core stability, vital for positional control and transitions.
• Build endurance for long rounds of sparring or competition.
• Prevent injuries by strengthening joints and muscles.

By incorporating these strength training exercises into your routine, you can develop the power, endurance, and resilience needed for success in Brazilian Jiu-Jitsu.

1. Deadlifts

The Deadlift is one of the best full-body strength exercises for any athlete, and it’s especially valuable for BJJ practitioners. This compound lift targets the posterior chain, including your glutes, hamstrings, and lower back, which are essential for generating power in takedowns and maintaining strong base control.

Benefits for BJJ:

• Builds overall body strength and power.
• Strengthens the lower back, reducing the risk of injury.
• Improves posture and spinal alignment, critical for guard passing and maintaining top pressure.

How to execute:

• Stand with your feet hip-width apart.
• Grip the barbell with hands slightly wider than shoulder-width.
• Lift the barbell by pushing through your heels while keeping your back straight.
• Lower the bar back to the ground with control.

2. Pull-Ups

Grip strength is essential for controlling your opponent in BJJ, and Pull-Ups are one of the best exercises to build grip and upper-body pulling strength. This exercise targets the lats, biceps, and forearms, making it ideal for improving your strength in positions like closed guard, back control, and submissions like the guillotine.

Benefits for BJJ:

• Enhances pulling power, crucial for sweeps and grip control.
• Improves lat strength, which aids in posturing and breaking grips.
• Builds endurance in the upper body for long grappling exchanges.

How to execute:

• Grab the bar with palms facing away from you.
• Pull yourself up until your chin is above the bar.
• Lower yourself slowly and repeat.

3. Squats

The Squat is a fundamental lower-body strength exercise that develops explosive power, mobility, and balance—all of which are essential for BJJ. A strong lower body is critical for shooting takedowns, controlling the guard, and maintaining dominant positions like mount or side control.

Benefits for BJJ:

• Builds powerful legs and hips, enhancing your ability to drive through takedowns.
• Strengthens the core and improves balance for better stability on the mats.
• Enhances mobility and flexibility, making it easier to transition between positions.

How to execute:

• Stand with your feet shoulder-width apart.
• Lower your body by bending your knees and hips while keeping your back straight.
• Push through your heels to return to a standing position.

4. Turkish Get-Ups

The Turkish Get-Up is a full-body exercise that promotes shoulder stability, core strength, and mobility. This exercise is particularly beneficial for BJJ athletes because it simulates the dynamic movements you often need when transitioning between positions or escaping bad spots.

Benefits for BJJ:

• Improves core stability and rotational strength.
• Builds functional shoulder strength, reducing the risk of injury.
• Enhances mobility and coordination, key for sweeps and escapes.

How to execute:

• Lie flat on your back while holding a kettlebell or dumbbell above your shoulder.
• Stand up by transitioning through several positions, keeping the weight stable overhead.
• Reverse the motion to return to the starting position.

5. Kettlebell Swings

Kettlebell Swings are a dynamic exercise that targets the hips, glutes, and core while improving cardiovascular endurance. This explosive movement mimics the hip action needed for throws, takedowns, and escapes in BJJ, making it a must for any grappler’s strength training routine.

Benefits for BJJ:

• Develops explosive hip power for takedowns and sweeps.
• Strengthens the posterior chain, improving your ability to bridge and escape bad positions.
• Increases cardiovascular endurance, critical for longer rounds.

How to execute:

• Stand with feet shoulder-width apart and hold a kettlebell with both hands.
• Swing the kettlebell between your legs while hinging at the hips.
• Use your hips to propel the kettlebell forward to chest level.

6. Farmer’s Walk

Grip strength is one of the most important attributes in BJJ, and the Farmer’s Walk is perfect for building it. This exercise also strengthens the core, traps, and forearms, making it ideal for maintaining tight grips on collars, sleeves, and pants.

Benefits for BJJ:

• Develops crushing grip strength for controlling opponents.
• Improves core stability, enhancing your ability to hold positions.
• Builds endurance in the upper body for extended grappling exchanges.

How to execute:

• Grab a pair of heavy dumbbells or kettlebells.
• Walk while maintaining an upright posture, keeping your core tight and your shoulders down.
• Continue walking for a set distance or time.

7. Bench Press

The Bench Press is a classic upper-body exercise that builds pushing strength, targeting the chest, shoulders, and triceps. In BJJ, pushing strength is crucial for creating space, framing, and maintaining distance in both offensive and defensive positions.

Benefits for BJJ:

• Strengthens the chest and triceps for powerful frames and escapes.
• Improves shoulder stability, reducing the risk of injury.
• Builds upper-body strength, aiding in control and transitions.

How to execute:

• Lie flat on a bench with your feet planted on the ground.
• Lower the barbell to your chest with control.
• Push the barbell back to the starting position.

8. Planks

The Plank is an isometric core exercise that builds endurance and stability in the midsection. A strong core is essential in BJJ for maintaining balance, transitioning between positions, and resisting pressure from opponents.

Benefits for BJJ:

• Builds core stability, essential for maintaining posture and control.
• Improves endurance, helping you stay strong in prolonged grappling exchanges.
• Strengthens the lower back, reducing the risk of injury.

How to execute:

• Get into a push-up position with your elbows on the ground.
• Keep your body in a straight line from head to heels.
• Hold the position for as long as possible.

Conclusion

Strength training is a vital component of any BJJ athlete’s routine. By focusing on exercises that build functional strength, core stability, and grip endurance, you’ll not only improve your performance on the mats but also reduce the risk of injury. Incorporate these best strength training exercises for BJJ athletes into your routine to see noticeable improvements in your power, endurance, and resilience.