4 Exercises That Will Take Your BJJ To The Next Level

If you're like most Brazilian Jiu Jitsu students, you're likely trying to improve your BJJ sport to the next level. If you're looking to progress to the top of your way through the BJJ classes, nothing can beat practicing regularly and rolling regularly.

Continuous training will ensure steady progress as a martial artist as you continually add new techniques and drills into your arsenal. Your core will get stronger as you regularly train, which makes it easier to master specific techniques and to train harder.

Of course, there are some actions you can take on the mat to enhance your BJJ and gain an advantage over your trainers or competitors in contests.

1) Hip Thrust

A hip thrust exercise designed explicitly for BJJ practitioners. It's a re-creation of a frequently utilized exercise in Brazilian Jiu-Jitsu, bridging. It's one of the primary moves people learn as they begin their BJJ training. It's used for numerous movements like sweeps along with leg chokes.

This is why the term 'good hips' is commonly utilized by BJJ participants. The people who build the hip muscles will likely enjoy an advantage over those who do not. It's among the factors that can be critical in determining who will end up with an advantage in sprints.

This workout is best performed using a specific type of bench for an exercise called a hip thruster. However, it is also possible on a regular exercise bench or Plyometric box.

Performing A Hip Thrust

1. Place your feet on the floor and lean back on a bench for exercise with your glutes on the ground and your feet roughly the same width.

2. Move your feet towards the inside until they're about one foot of your glutes.

3. If you're new to exercise, Feel free to extend your arms on the bench for additional stability.

4. Now, pull those glutes away from the floor with only your hips. Be sure to get a maximum extension with every rep before slowly coming back to your starting position.

5. Once you've mastered the technique, you can use dumbbells, barbells, and resistance bands to increase the exercise.

2) Modified Lunges For Grapplers

A strong leg is a massive advantage in the world of BJJ. It helps you to pull opponents off and then return to your feet. It also allows you to perform techniques such as Triangle chokes and sweeps. It also aids when you can drive your opponent down using a takedown. Each BJJ practitioner must perform regular leg exercises.

One of the most effective ways to maximize the benefits of your leg exercises is to perform modified lunges. They're similar to regular lunges, but instead of using the standard feet posture, the feet are placed precisely as they would in the takedown. The glutes do most of your work.

Performing A Grappler's Lunge

1. Start in the reverse lunge position.

2. Then, move your torso to ensure that your chest and shoulder meet at the knee.

3. Maintain your back straight and your face at a 45-degree angle to the ground.

4. Keep your other foot to the ground.

5. Repeat the exercise on the opposite side.

Adding more weights to the workout is okay as you increase your fitness. It's generally best to use kettlebells or dumbbells to accomplish this exercise.

3) Alternating Base Rolls

Here's a more complex exercise that will help you improve your BJJ game. It's usually more accessible for those experienced in bench rows or similar exercises. But, it can be an extremely beneficial exercise for grapplers as it is akin to the movement they make to get past an opponent's defense.

It helps strengthen the back, lats, and, more importantly, your base. A strong base can help keep your posture steady when moving as it allows you to better block your opponent's attempts at sweeping when you are pinned, and it makes it much easier for you to control your hips and legs while passing through to guard.

Alternating base rows

This exercise should be done by using dumbbells or kettlebells.

1. Begin with both feet straight in front and two shoulder lengths away.

2. Keep your elbows straight and tight as you would do when grappling.

3. With one hand, push downwards and pull the weight of the opposite hand to your hip.

4. Repeat the exercise on the opposite hand.

4) Burpees

Burpees are an excellent exercise for BJJ athletes that don't need any tools. This is a great exercise to strengthen the muscles located in the lower and upper bodies and an effective method to increase your endurance in the cardiovascular department. Anyone who can perform 100 burpees in a row is likely to have cardio daily.

Burpees increase range of motion and mobility primarily when you practice proper technique and leap at the maximum height; you will look after every burpee.

Perform burpees

1. Start standing from a standing position.

2. Squat down to a position and put your hands on the ground directly in the direction you would do when doing the push-up.

3. Your legs should be pushed back to an upward push-up position.

4. Lower yourself and do an exercise such as a push-up.

5. Re-insert your feet into the posture of squatting.

6. Get up and leap as far as possible while clapping your hands above your head.

Start with just about five burpees in each set. Gradually increase the number as you get stronger.

Each of the exercises mentioned above targets muscles that are typically employed in grappling. Strengthening these muscles will help make you a better grappler. Naturally, nothing will improve your BJJ game more than training with good instructors and regularly practicing.