Getting stronger for Jiu-Jitsu isn’t just about hitting the BJJ gym. Many students put too much emphasis on technique while overlooking essential strength training. So below I’ve detailed 15 of the most essential Jiu-Jitsu exercises.
I’ve been training my whole life, but got serious in 2013.
A solid training session needs to combine BJJ solo drills with smart weight-lifting choices. Technical standups and the Granby roll build crucial movement patterns, but they aren’t enough on their own. Your left shoulder and right foot need the stability that comes from exercises like the single-arm kettlebell row and rope climbs.
Before diving into these sample workouts, remember that building strength for the knee cut guard pass and other moves take time.
Many online communities and Q&A communities unfortunately suggest rushing into advanced drills. So my guide focuses on proven exercises that develop the strength you need, whether you’re practicing your forward roll or battling for position during intense sparring sessions.
Let’s explore these 15 fundamental exercises that will transform your game from the ground up.
15 Essential Jiu-Jitsu Exercises
1. Medicine Ball Slams for Power
Medicine ball slams are a fantastic exercise for building power and strength. In this image, you see a person preparing to slam a medicine ball onto the ground. This movement engages multiple muscle groups, making it a great addition to any workout routine.
The slamming action requires both upper and lower body strength. As the individual lifts the ball, they engage their right shoulder and core muscles. When they slam it down, the left leg and left foot provide stability. This dynamic movement mimics the explosive actions often seen in martial arts, benefiting those in jiu jitsu practice.
For athletes, especially BJJ fighters and practitioners, medicine ball slams help develop grip strength and body awareness. It’s a fundamental movement that can enhance your performance in strength training and other activities like kettlebell swings. Incorporating slams into your routine can make you more explosive during drills like the double leg takedown or when fighting for the top position.
Whether you’re in the weight room or at home, this exercise is a great way to boost your overall fitness. Focus on your form, using your legs and core to drive the movement. As you practice, you’ll notice improvements not just in strength but also in endurance, making it one of the best exercises for athletes looking to take their training to the next level.
2. Push-Ups for Upper Body Endurance
The image shows a dedicated athlete performing push-ups in a training facility. This exercise is a fantastic way to build upper body endurance, which is crucial for various activities, including Brazilian jiu-jitsu (BJJ). The athlete’s focus on form highlights the importance of maintaining proper technique for maximum benefit.
Push-ups engage multiple muscle groups, particularly the chest, shoulders, and triceps. For BJJ practitioners, improved strength and endurance can enhance performance during drills and matches. Whether executing a double leg takedown or maintaining a top position, having a strong upper body is key.
Incorporating push-ups into a strength training routine can be one of the best ways to develop the kind of grip strength and core stability that benefits martial arts. They can be done anywhere, making them a great addition to warm-ups or cool-downs after BJJ training.
Try mixing different variations like single-leg push-ups to challenge your stability or adding kettlebell swings for a full-body workout. This combination not only helps with strength but also aids in building endurance, necessary for those intense BJJ drills.
3. Bodyweight Squats for Leg Power
In the image, a focused individual showcases a bodyweight squat, a fundamental movement that’s fantastic for building leg strength and power. This exercise is simple yet effective, and it’s a great addition to any strength training routine.
The squat position is not only key for leg development but also plays a significant role in martial arts, especially for jiu jitsu practitioners. Being able to perform squats helps enhance grip strength and control during various moves, such as the double leg takedown or triangle choke.
By practicing bodyweight squats, you’re working on your lower back and leg muscles. This can lead to better performance in bjj training and drills. It’s an excellent way for athletes, especially those seeking to earn their black belt, to build core strength and stability.
Moreover, incorporating these into your workout can complement other exercises, like kettlebell swings or Olympic lifts, providing a balanced approach to physical fitness. Whether you’re focused on weight room workouts or enhancing your martial arts skills, bodyweight squats can be one of the best exercises to include.
So, if you’re gearing up for your next bjj practice, remember to add some bodyweight squats into your routine. They not only prepare you physically but also mentally, helping you feel more confident and powerful on the mat.
4. Plank Variations for Core Stability
The image showcases a dedicated Brazilian Jiu-Jitsu practitioner in a plank position on a training mat. Wearing a traditional gi, he demonstrates a core-strengthening exercise that is essential for anyone in martial arts or strength training. This exercise is not just about aesthetics; it builds the fundamental movement patterns needed for effective grappling.
Planks are a great way to engage the entire core. They help strengthen the lower back, which is crucial for maintaining a strong posture during techniques like the double leg takedown or triangle choke. A stable core is vital for stability in all positions, especially in the top position during a BJJ roll.
For BJJ athletes, incorporating plank variations can significantly improve grip strength and overall performance in the weight room. It prepares them for the physical demands of rolling and can be a fantastic complement to drills like kettlebell swings and body weight movements.
Mixing up plank variations, like side planks or single-leg planks, can add excitement and challenge to your training. This keeps things interesting while you work on building core strength necessary for effective hip escapes and other BJJ techniques.
5. Kettlebell Swings for Explosive Strength
Kettlebell swings are a fantastic way to build explosive strength. This exercise targets multiple muscle groups, making it a top choice for those looking to improve their athletic performance. In the image, a person is performing a kettlebell swing, showcasing the dynamic movement involved.
By engaging the lower back, core, and legs, kettlebell swings deliver a full-body workout. It’s a great way to enhance grip strength, which is essential for jiu jitsu practitioners and athletes in various sports. As you swing, focus on using your hips to drive the kettlebell upward, activating your glutes and hamstrings.
This exercise complements other strength training techniques like Olympic lifts and bench presses. Whether you’re a bjj athlete refining your skills or a fitness enthusiast looking to push boundaries, incorporating kettlebell swings can boost your training routine. Remember to maintain form and engage your core for maximum benefit.
6. Dynamic Warm-Up Routines
In the world of Brazilian Jiu-Jitsu (BJJ), a proper warm-up is key. The image captures a group of BJJ practitioners engaged in dynamic exercises. They are lifting their knees high, which is a great way to activate the lower back, hips, and legs. This movement not only gets the blood flowing but also prepares the body for the physical demands of training.
These warm-ups are essential before diving into BJJ drills or sparring. They help improve grip strength and flexibility, which are crucial for executing techniques like the triangle choke or double leg takedown. The seated position with knees raised mimics movements often seen in grappling, making it a perfect precursor to more intense training.
Incorporating kettlebell swings or exercises from the weight room can enhance overall strength and conditioning, supporting martial arts performance. The warm-up also helps prevent injuries, allowing athletes to build core strength and resilience. Overall, dynamic warm-ups set the stage for effective BJJ practice and training.
7. Resistance Band Drills for Flexibility
In this image, a BJJ athlete is using a resistance band to enhance flexibility in a seated position. This method is a great way to work on hip mobility and lower back strength, both crucial for martial arts techniques like the triangle choke or double leg takedown.
The person has their right leg extended while gripping the band with their right shoulder engaged. This setup allows for controlled stretching. BJJ practitioners can benefit from these drills to improve their overall performance.
Incorporating resistance bands into your BJJ training routine can help with grip strength and building core strength. It’s a smart addition to any BJJ fighter’s practice, complementing traditional strength training methods like kettlebell swings and Olympic lifts.
8. Interval Sprints for Cardiovascular Fitness
Interval sprints are a fantastic way to boost cardiovascular fitness. In the image, we see athletes sprinting on a track, each one pushing their limits. Sprinting engages multiple muscle groups and elevates heart rate, making it an effective workout.
As we watch these athletes in their vibrant gear, it’s clear that sprinting isn’t just about speed. It’s about technique and proper body positioning. The focus on the runner in blue shows a powerful start, which is key in interval training. This kind of training can significantly improve grip strength and overall athletic performance.
For Brazilian jiu-jitsu (BJJ practitioners), incorporating interval sprints can enhance stamina. The bursts of energy mimic the explosive movements seen in BJJ, like the double leg takedown or triangle choke. Training this way helps build core strength and prepares athletes for the demands of competition.
Whether you’re a BJJ athlete or just looking to improve fitness, consider mixing short sprints with recovery periods. This method not only builds endurance but also promotes effective weight training. Olympic lifts and exercises like kettlebell swings complement sprinting, making it one of the best exercises for improving athletic performance.
9. Bicycle Crunches for Core Strength
Check out this image of a person doing bicycle crunches. This exercise is a fantastic way to build core strength. By moving side to side, you engage your obliques, which are essential for stability and balance.
In the picture, you can see the person in a seated position, legs lifted, and hands behind the head. This setup allows for a full range of motion, making it effective for targeting the abdominal muscles. It’s not just about looking good; building a strong core supports other workouts, like Olympic lifts and BJJ training.
Bicycle crunches can also help improve grip strength and lower back stability. These benefits come into play during activities like martial arts and strength training. BJJ practitioners often incorporate exercises like this into their routine to enhance their performance on the mat.
For those looking to get started, bicycle crunches are one of the best exercises to include in your fitness regimen. They require no equipment and can be done anywhere. Just remember to keep your movements controlled for maximum benefit!
10. Agility Ladder Drills for Quickness
Agility ladder drills are a great way to improve quickness and coordination. In the image, we see an athlete demonstrating a dynamic movement through the ladder. This drill is perfect for anyone, from a seasoned bjj fighter to someone just starting their fitness journey.
The focus here is on footwork and speed. Notice how the athlete uses their left and right legs in a fluid motion. This kind of exercise helps build essential skills for various sports, including Brazilian jiu-jitsu, where quick foot movement can make a big difference in a match. Agility is not only crucial for martial arts but also for strength training, especially when performing movements like kettlebell swings or Olympic lifts.
Incorporating agility ladder drills into your training routine can enhance body control. Whether you’re in the weight room or practicing a double leg takedown, these drills can transition well into your overall training strategy. They help develop grip strength, build core strength, and improve the fundamental movement patterns needed for success in sports.
11. Tire Flips for Full-Body Strength
Tire flipping is a solid workout that builds full-body strength. In the image, you can see a person lifting a large tire, showcasing both power and technique. This exercise not only works the legs but also engages the core and grip strength, making it perfect for athletes.
For Brazilian jiu-jitsu practitioners, incorporating tire flips can improve overall strength and conditioning. Whether you’re pushing through a double leg takedown or working on hip escapes, the explosive power gained from this exercise translates well to the mat.
Flipping a tire engages both sides of the body. You can focus on each leg individually, promoting balance and symmetry. Think about how this can help in your BJJ training, where using your left leg or right leg effectively is key during drills or when trying to secure a triangle choke.
This exercise also complements traditional strength training moves like bench presses and Olympic lifts, providing a dynamic twist to your routine. It’s a great way to mix in some functional fitness into your workouts while building core strength and lower back stability.
So, if you’re looking to add a powerful tool to your weight room session, tire flips might just be one of the best exercises you can include. The next time you hit the gym, consider flipping a tire for a fun and effective way to enhance your strength training regimen.
12. Shadow Grappling for Technique Enhancement
The image shows a focused BJJ practitioner in a seated position, seemingly engaged in shadow grappling. This technique is all about visualizing movements and drilling them without a partner. It’s an effective way to enhance skills and build muscle memory.
Shadow grappling helps in perfecting fundamental movements, like the triangle choke or double leg takedown, without the need for heavy weights or equipment. You can practice your grip strength and body positioning, which are crucial for any BJJ athlete.
Using this method, practitioners can visualize transitions between positions, whether they are moving to the top position or executing hip escapes. It’s a great way to incorporate BJJ drills into your training routine, allowing you to work on techniques like the rope pull or kettlebell swings, which further strengthen your core.
By adding shadow grappling to your training, you embrace a full-body workout that focuses on both the left and right sides of your body. This balance is key in martial arts. So, whether you’re a seasoned BJJ black belt or a beginner, this technique is one of the best exercises for improving your BJJ practice.
13. Weightlifting for Overall Strength
In the image, we see a focused individual performing a deadlift with heavy weights in a weight room. This exercise is fantastic for building core strength and enhancing grip strength, both essential for various activities, including martial arts like Brazilian Jiu-Jitsu.
Weightlifting plays a crucial role in overall strength training. When practitioners engage in exercises like the bench press or kettlebell swings, they not only build muscle but also improve their endurance. These movements translate well to BJJ drills, offering a strong foundation for techniques like the double leg takedown or triangle choke.
This athlete’s posture shows the importance of technique. Maintaining the right position engages the lower back effectively while protecting against injury. Strong legs and a solid core are key, allowing for better hip escapes and transitions during BJJ practice.
For BJJ fighters, strength training is one of the best ways to gain an edge. Whether you’re working on single leg takedowns or practicing from the seated position, increased strength enhances your performance on the mat. It’s about combining the right exercises to support your Jiu-Jitsu journey and push you toward that black belt.
14. Partner Drills for Realistic Conditioning
In the world of Brazilian Jiu-Jitsu, partner drills are essential for realistic conditioning. The image captures two athletes in a seated position, focused on each other as they prepare to engage. This setup mimics real-life scenarios where quick thinking and reactive movements are key.
As they practice, they likely go through various techniques, from hip escapes to executing a triangle choke. These drills help build grip strength and enhance fundamental movement patterns. It’s all about maximizing the benefits of each session.
Emphasizing drills like the double leg takedown and kettlebell swings can elevate a BJJ fighter’s training. Using their body weight effectively, each practitioner learns to find their balance and control their opponent. It’s a great way to integrate strength training within their BJJ practice.
For those serious about martial arts, these drills instill discipline and reinforce techniques. They help BJJ practitioners develop core strength while also engaging the lower back and shoulders. This kind of training is vital, whether you’re a black belt or a newcomer.
15. Cool Down and Stretching Techniques
After an intense session of Brazilian Jiu-Jitsu, it’s super important to cool down and stretch. The image shows a group of BJJ practitioners taking some time to relax and focus on their flexibility. This is a great way to prevent injuries and improve performance.
Stretching helps release tension built up from practice. Whether you’ve been working on double leg takedowns or perfecting your grip strength, your muscles need some TLC. Simple stretches can target areas like the lower back and legs, which are heavily used in BJJ drills.
Incorporating stretches into your routine can greatly enhance your overall training. Whether you’re in a seated position, reaching for your toes, or practicing hip escapes, these movements help maintain flexibility. Stretching after workouts can also aid in recovery, making it easier to get back to training.
For those involved in strength training, balancing heavy weights with proper stretching is key. It allows your body to adapt better and improves your range of motion. Remember, a proper cooldown can set you up for success in your next BJJ practice!
Final Thoughts
These 15 exercises go beyond standard BJJ solo drills to build real-world strength. Your training session should blend these movements with your regular jiu-jitsu training for the best results.
Remember that consistency matters more than a single intense weight lifting day. Start with basic pull day exercises, then progress to more advanced movements like the backward roll and technical standups. Your left hand and right foot will thank you later.
Nothing beats practicing these essential techniques under a coach’s watchful eye at your BJJ gym or dojo. Focus first on mastering sample workouts that complement your existing skills.
With dedication to these fundamental movements, you’ll notice improvements in everything from your short knee cut to your scrambles. Now get out there and start building the strength that will elevate your game.