5 BEST EXERCISES FOR BRAZILIAN JIU-JITSU TRAINING

Brazilian Jiu-Jitsu (BJJ) requires a combination of strength, endurance, and flexibility. Incorporating specific exercises into your training regimen is essential to enhance performance on the mat. Here are five of the best exercises to boost your BJJ game: hip thrusts, Zercher squats, Pendlay rows, Turkish get-ups, and rope climbs or rope pull-ups.

1. Hip Thrusts

Hip thrusts are crucial for developing strong glutes and hamstrings, which play a vital role in many BJJ movements. Powerful hip extension is essential for techniques such as bridging, which is used to escape from inferior positions and create space between you and your opponent. Enhanced glute strength also contributes to better posture and stability when you’re in dominant positions like mount or side control.

How to do it:

1.    Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor.

2.    Place a barbell over your hips and hold it in place.

3.    Drive your hips upward until your body forms a straight line from your shoulders to your knees.

4.    Squeeze your glutes at the top and then lower your hips back to the starting position.

2. Zercher Squats

Zercher squats are effective for building overall leg strength, core stability, and the erector spinae muscles, which are essential for both offensive and defensive maneuvers in BJJ. Holding the barbell in the crook of your elbows engages your core and upper back muscles, mimicking the body mechanics used in clinches and throws. This exercise also helps develop the quads and posterior chain, improving your ability to execute explosive movements such as takedowns and sweeps and stay stable.

How to do it:

1.    Hold a barbell in the crook of your elbows, keeping your hands close together.

2.    Stand with your feet shoulder-width apart.

3.    Squat down by bending at the hips and knees, keeping your chest up and back straight.

4.    Get as low as you can without losing spinal alingment, then push through your heels to return to the standing position.

3. Pendlay Rows

Pendlay rows are excellent for strengthening the upper back, lats, and erector spinae muscles, which are crucial for maintaining posture and executing pulling movements. It will also improve your grip and the ability to control your opponent during grappling exchanges. This exercise also helps balance the pushing and pulling muscle groups, reducing the risk of injury and enhancing overall muscular coordination.

How to do it:

1.    Start with a barbell on the ground in front of you.

2.    Bend at the hips and knees to grab the bar with an overhand grip, keeping your back parallel to the ground.

3.    Explosively pull the bar towards your lower chest, retracting your shoulder blades as you lift.

4.    Lower the bar back to the ground with control and repeat.

4. Turkish Get-Ups

Turkish get-ups are a full-body exercise that enhances core stability, shoulder strength, and overall coordination. The complex movements involved in this exercise mimic the dynamic positions and transitions in BJJ, making it an excellent choice for practitioners. This exercise also improves mobility and balance, which are essential for maintaining control and executing techniques effectively during sparring and competition.

How to do it:

1.    Lie on your back, holding a kettlebell in one hand, with your arm extended.

2.    Bend the knee on the same side and place your foot flat on the floor.

3.    Roll onto your opposite elbow, then extend your arm to sit up.

4.    Lift your hips off the ground and sweep your leg under you to a kneeling position.

5.    Stand up, keeping the kettlebell overhead, and then reverse the movement to return to the starting position.

5. Rope Climb or Rope Pull-Ups

Rope climbs and rope pull-ups are excellent for building upper body and grip strength, which are crucial for controlling your opponent and executing submissions. These exercises enhance your ability to maintain strong grips, essential for holding onto gi collars, and sleeves, and securing chokes. Additionally, the pulling motion strengthens the back and biceps, which support many BJJ techniques such as arm drags, guard passes, and sweeps.

How to do it:

Rope Climb:

1.    Grip the rope firmly with both hands.

2.    Use your legs to assist as you pull yourself upward, hand over hand.

3.    Descend slowly, maintaining control to avoid injury.

Rope Pull-Ups:

1.    Hang from a rope with an overhand grip, hands shoulder-width apart.

2.    Pull your chin above your hands by engaging your back and biceps.

3.    Lower yourself back to the starting position with control.

CONCLUSION

Incorporating these five exercises into your training routine can significantly enhance your strength, endurance, and overall performance in Brazilian Jiu-Jitsu. Hip thrusts, Zercher squats, Pendlay rows, Turkish get-ups, and rope climbs or rope pull-ups each target key muscle groups and movements essential for BJJ. Regular practice of these exercises will prepare your body for the rigors of the sport, helping you gain an edge over your opponents.