What are the best exercises for Brazilian Jiu Jitsu?
Before we tell you what are the best exercises for Brazilian Jiu Jitsu, it is important to understand why it is so popular with martial arts practitioners. Essentially, Brazilian Jiu Jitsu is a martial art that allows a smaller or a weaker person to compete against a bigger and stronger opponent, using the leverage provided by their bodies.
Brazilian Jiu Jitsu practitioners should work hard on developing their skills not just because it would be useful to them in a self-defense situation, but also to train for competitions. Essentially, when you compete against an opponent who has the same skill level and is about the same size, what gives you an edge over him or her is how well you have trained on the best exercises for Brazilian Jiu Jitsu.
As a Jiu Jitsu learner, you should build up strength using exercises that require slow, controlled movements. You should also incorporate explosive strength training exercises into your routine. Speed is important in Brazilian Jiu Jitsu as you will have to move very quickly into a more attacking position which allows you to get a submission from your opponent.
The best exercises for Brazilian Jiu Jitsu are those that enhance your ability to fight using this style. They build your muscular strength and cardiovascular endurance. The exercises we discuss here will also make your grip so much stronger.
Best Exercises Brazilian Jiu Jitsu for Cardiovascular Endurance
No matter how strong you are or how good your Jiu Jitsu technique is, if you lack the stamina to keep fighting and go the distance, you are unlikely to last for long in a competition. Cardiovascular exercises such as skipping, cycling, swimming and particularly running build your stamina. What’s important here is to really push yourself hard, just give it everything, every time you go for a run, whether on a treadmill in the gym or on the streets.
Best Exercises Brazilian Jiu Jitsu for Strength
Strength building exercises focus on building muscular strength in the legs, shoulders and the back. Leg strength is critical for a Jiu Jitsu practitioner. Some of the recommended exercises for this are squats, lunges, dead lifts to give a great workout to the legs; military presses and shoulder presses to improve shoulder strength; bicep curls for the biceps, pull-ups for the back and push-ups for the whole body, including the core.
Best Exercises Brazilian Jiu Jitsu for Grip Strength
No exercise strengthens the grip as much as pull-ups do. While most gyms have pull-up bars, you should get them installed in your home as well. You should also do other hand exercises that work on your wrist and thumb strength.
Best Exercises Brazilian Jiu Jitsu for Muscular Endurance
The best way to build muscular endurance is to do a lot of weight lifting using dumbbells, barbells and an exercise machine. Circuit training is advocated also for this – which means performing exercises as a series, one after another, giving a thorough workout for each body part before moving on to another, with just a short break in between circuits. Kettlebell workouts are also very popular and known to build great strength, especially for practitioners of Brazilian Jiu Jitsu.
The best part of all the exercises discussed here is that they can be easily performed at home. You only have to get some basic equipment such as dumbbells, barbells, kettlebell and get a pull-up bar fixed in your home, and you are good to go! But please be sure to perform the exercise using the right form, so that you don’t get injured.
I wish you all the best, and remember that if you have any questions or comments you can post them in the comments section at the bottom of any blog post. It’s great to hear from you.
Founder of Mixed Martial Arts