4 Core Exercises You Need for BJJ Strength Training


After receiving worldwide attention thanks to the Ultimate Fighting Championship PPVs, Brazilian Jiu-Jitsu emerged as a top martial art. Training in BJJ, however, isn’t all about fighting or competing. People of all walks of life enroll in BJJ classes for recreation and self-improvement. They don’t go through the motions, though. Rather, they wish to improve at their art. Technical skill and toughness take people far, but you need conditioning as well. Here are four ways to make your core a lot stronger.

Turkish Get Ups

Russian wrestlers pioneered the art of kettlebell training more than 100 years ago. Today, kettlebell exercises remain popular with mixed martial artists and competitive grapplers. Swings and presses are common kettlebell moves, but don’t overlook the “Turkish Get Up.”

The Turkish Get Up involves holding a kettlebell while lying on the ground and then going to a kneeling position to a standing position with the kettlebell pressed in an outstretched arm. Seek instruction for this exercise from a skilled trainer. The exercise is worth it since BJJ is ground-centric.

Source: Spartan

Spinal Decompression

BJJ is enjoyable, but heavy training can leave the body a little bit beat up. Visiting a chiropractor for spinal decompression work might provide a helpful nonsurgical solution. A chiropractor’s office features the decompression table necessary for an adjustment. Some patients might invest in a table or exercise device for the home too.

If a decompression table is not available, there are numerous back stretches you can perform at home that will help mitigate back pain and improve spinal flexibility. Learning the exercise could reap many benefits. Many of the exercises may be easier to learn than you’d think.

Source: Pure Wellness Chiropractic

Hip Thrust

The hip thrust gains attention as an exercise for toning the legs and glutes. For BJJ practitioners, the exercise works as a strength builder for the “upa” bridging maneuver. Commonly, fitness enthusiasts perform the exercise by placing the back of their shoulders on a weight bench. Their feet rest on the ground in a fixed position. The hips and rear end go up and down from the ground to bench level. In essence, hip thrusts are variations on wrestling bridges.

Source: BarBend

Wrestler’s Lunge

Strong and powerful legs help almost every athlete in any sport. The wrestler’s lunge builds up leg strength. Specifically, the exercise builds up the legs for takedowns. The lunge involves taking several steps with alternating legs with the front leg moving forward and the rear leg remaining in place. The hips drop on the step, putting the front leg in a 90-degree position. The rear leg ends up extended.

Source: Evolve Mixed Martial Arts

Each exercise requires the proper form to work and to reduce soreness. Always seek qualified instruction before attempting any strength-building exercise.

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Published in BJJ Blog
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