The 5 best strength exercises for people who train Brazilian Jiu Jitsu.


If you train Jiu-Jitsu and
you want to be better at it, more importantly, you
want to stay injury free so you can keep doing it longer,
then I’m going to give you five strength moves you’re
going to want to incorporate into your exercise program. Very basic things, for the most part, but the thing is they’re going
to work not only your muscles but your joints, build joint strength. It’s going to help protect
you from getting twisted and pulled and all the
other things that can hurt your joints in Jiu-Jitsu. So first move, if I could only pick one, it would be this, the deadlift, and the reason why. This one move works just about everything in your body, your legs, your hips, your back definitely, and even
your shoulders and arms. Also for Jiu-Jitsu guys, your grip so that’s going to build all of those. If you’d only pick one movement I would say do that and you don’t always have
to do it with a barbell. You could even start,
if you have kettlebells, just doing kettlebell deadlifts until you can work up
to maybe doing barbell but again, that one move, legs, hips, back, grip strength. Deadlift. A second one I throw in
there, also one of the king of the exercises, the squat, because while the deadlift’s
going to work all those muscles in the back, you do want the quadriceps and build some knee strength, you’re going to get that from squatting. So you can do obviously a barbell squat version you do this in a weight rack, not necessarily out on the floor but squatting, again
keeping your back straight, knees pushed out, building that leg strength. But again, it doesn’t have
to be with the barbell. You could just use a
kettlebell or dumbbell. Hold it into your chest and squatting. So again hips, leg
strength, protect your knees from those filthy leg lockers. Build that joint strength. For upper body, obviously Jiu-Jitsu, a lot of grabbing and pulling so pull-ups are going to be
a big part of your routine. You can start body weight
and then add some weight with a weight belt, adding
weights to it to get stronger. A cool version of it, especially for Jiu-Jitsu, take your gi put it over the pull-up bar, grab the lapel and do pull-ups. It’s really going to
build that finger strength so you’re not always taping your fingers because they hurt all the time. You’ve actually built up the strength to grab the collar, the lapel. You can do the sleeve version, fold it over and do those, too. So pull-ups, since you’re doing pulling you want to balance that with pushing. So doing push-ups, bench
press, barbell or dumbbells but doing as many pushing exercises as you’re doing pulling so you keep your shoulders
balanced and healthy. And then the last one I’ll add in there, this is going to be great for your core, for your grip strength and
to build stronger wrists. You’ll be getting a kettlebell and doing bottoms-up presses. That’s where you hold it
by the handle, bottoms-up. You can do a kneeling
version, pressing up, standing, or just do
bottoms-up hold and walk. Your core has to stay tight, it’s going to keep your back protected, it’s building grip strength and it’s building strong
forearms and wrists to protect you from those
filthy wrist lockers. So those are my tips. Deadlift, squat, pull-up, some sort of push-up or bench press and bottoms-up kettlebell pressing. That’ll help your Jiu-Jitsu game, it’ll help, more importantly, keeping you in the game longer, keeping those joints healthy and strong. If you’ve got any questions, send them my way. Thanks guys!

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