6 Strength Exercises for Brazilian Jiu Jitsu
Introduction
Brazilian Jiu-Jitsu (BJJ) is a physically demanding martial art that requires a unique combination of strength, mobility, and stability to perform effectively. To achieve success in this sport, it is essential to engage in a strength training program that specifically addresses these demands. In this article, we will discuss six strength exercises that are crucial for BJJ athletes to develop strength, mobility, and stability necessary for the sport.
The Importance of Specificity
BJJ is a ground-based martial art that requires athletes to engage in prolonged periods of grappling, with constant changes in position and leverage. Therefore, it is essential to train specifically for these demands by performing exercises that mimic the movements and positions commonly found in BJJ. By incorporating the following exercises into your strength training routine, you can improve your overall performance and enhance your chances of success in the sport.
Exercise Selection
Existing research has primarily focused on the effects of traditional strength training exercises, such as squats, bench press, and power clean, on BJJ performance outcomes. While these exercises are beneficial for overall fitness, they may not specifically address the needs of BJJ athletes. The exercises described below have been selected based on their applicability to BJJ movements and demands.
Hip Thrust
The hip thrust is an essential movement in BJJ that requires athletes to extend their hips, mobilize their lower back, and develop strength in their glutes. By performing the hip thrust exercise with weights, athletes can improve their glute strength, hip mobility, and overall stability.
Instructions:
* Position your shoulders on a bench or a surface with a similar elevation to that of your shoulders.
* Place your feet flat on the floor with your weight evenly distributed between both feet.
* Squeeze your glutes and extend your hips to lift the weight.
* Slowly return to the starting position and repeat the movement.
Hip 90-90 with Lunge
The hip 90-90 is an exercise that targets hip mobility, particularly in seated internal and external rotation. By combining this exercise with a lunge, athletes can develop strength, mobility, and stability simultaneously.
Instructions:
* Start in a kneeling position with your hips flexed to 90 degrees.
* Extend your lead foot forward into a single kneeling position.
* Drive your hips back and down, keeping your front heel in contact with the ground.
* Repeat the movement with the opposite lead foot.
Floor Single Arm Overhead Press
This exercise is an overhead press variation that demands trunk stability due to the lack of leg contribution in the movement. By performing this exercise, athletes can develop strength, stability, and power in their upper body.
Instructions:
* Position your body on the floor with your legs spread out and knees extended.
* Posture up your torso at a 90-degree angle from the floor.
* Press the weight forward and upward, keeping your core and shoulders engaged.
* Slowly return to the starting position and repeat the movement.
Supine Cable Reverse Squats
This exercise is a core-based exercise that mimics the guard position of BJJ. By performing this exercise with added weight, athletes can develop strength, power, and stability in their core muscles.
Instructions:
* Position a cable attachment to your feet.
* Lay down on your back with your abs engaged, squeezing your lower back onto the floor.
* Flex and extend your knees, maintaining trunk stability throughout the movement.
* Repeat the exercise, adding weight as needed.
Turkish Get-Ups
The Turkish get-up is a ground-based exercise that involves progressive movement, hip mobility, stability, and postural control. By performing this exercise, athletes can develop strength, mobility, and overall athleticism.
Instructions:
* Start in a flat supine position with your arms by your sides.
* Slowly rise up onto your elbows, keeping your body stable.
* From the elbow position, propel yourself forward into a kneeling position with your weight evenly distributed on your hands and knees.
* From the kneeling position, lift your legs off the ground and straighten your arms, returning to a flat supine position.
Tall Kneeling Single Arm Cable Rows
This exercise targets the upper body’s posterior chain muscles, such as the lats and traps, while maintaining a ground-based position. By performing this exercise, athletes can develop strength, stability, and overall functional power.
Instructions:
* Kneel on both knees with your hips extended.
* Activate your core and shoulders, maintaining a strong and stable position.
* Pull the cable weight forward and upward, avoiding rotational movement.
* Slowly return to the starting position and repeat the movement.
Conclusion
In conclusion, incorporating the six strength exercises mentioned above into your training routine can significantly enhance your overall performance and effectiveness in Brazilian Jiu-Jitsu. By focusing on exercises that mimic the movements and demands of the sport, athletes can develop the strength, mobility, and stability necessary to excel in this physically demanding martial art.
FAQs
Q: How often should I perform these exercises in my training routine?
A: It is recommended to perform these exercises 2-3 times per week, with a minimum of 8-12 weeks of consistent training before performing the exercises at maximum intensity.
Q: What is the ideal weight for the exercises?
A: The ideal weight will vary depending on the individual and their fitness level. It is essential to start with a weight that allows for proper form and technique, gradually increasing the weight as your strength and endurance improve.
Q: Are there any modifications or alternatives to the exercises mentioned?
A: Yes, there may be modifications or alternatives to the exercises mentioned. It is essential to consult with a certified trainer or coach to determine the best course of action for your specific needs and abilities.
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