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7 Essential Strength And Conditioning Exercises For Martial Arts

7 Essential Strength And Conditioning Exercises For Martial Arts


Strengthening and conditioning exercises are great for your overall fitness, but they can also help you improve your Martial Arts game.


You should adjust the weight of your exercises to suit your training goals.

If you want to gain strength, lift heavier weights and do more reps.


These are seven exercises that every martial artist should do right away to improve their skills.


#1 Pull-ups


Pull-ups increase upper body strength and strengthen your upper back muscles. These are important for controlling your opponent in Brazilian Jiu-Jitsu and for the clinch in Muay Thailand and mixed martial arts.


Start with simple exercises like jump pulls and negative pull-ups if you cannot pull up properly. Jump or step onto a platform to raise your chin. Then, slowly lower yourself.


These progressions are focused on the controlled down motion of the pull-up. This will help you to build the strength and power you need for a pull-up.


Whether you're doing pull-ups with the proper progressions or not, your focus should be on pressing your shoulder blades together to activate your back muscles.


#2 Push-ups


The push-up is a key component of strength and conditioning in martial arts. This is especially useful in striking arts because the pushing motions build strength and allow you to punch harder.


Your arms should be tucked in and your hands under your shoulders for a proper push-up. As you do the push-up, your elbows should move along your rib cage.


BJJ practitioners may want to try a modified push-up using a medicine ball. Push up on the medicine ball and flip it to your opposite hand. Repeat the process. This is a great way to improve your balance.


#3 Thrusters


Your explosiveness and cardiovascular endurance can be improved with thrusters. Stand with your feet shoulder-width apart and hold the barbell in front of you. It would be best if you placed your wrists under the barbell. You should do a full squat and extend your legs and hips quickly. The momentum from the upward movement will propel the bar higher than your head.


#4 Overhead Presses


Doing overhead presses, where you raise dumbbells or kettlebells above your head from your shoulders, will strengthen your deltoids. Strong shoulders are essential to keep you alert and protected, especially during fatigue.


It would be best if you aimed to complete eight to twelve reps. It would be best if you aimed to complete the last three reps with a heavy weight. Your forearms should be parallel, and your biceps should rest next to your ears.


#5 Deadlifts


Deadlifts are great for BJJ, as they activate your core, glutes and hamstrings.


Deadlifts should be performed with good form. Don't try to lift too much weight when you start.


As you look ahead, your toes should point forward. Keep your back straight and lower the bar vertically. If you feel excellent form, your quads should feel the stretch, not your hamstrings.


#6 Squats with a Barbell


Squats using a barbell are another excellent exercise for leg day. They activate your core, quads and glutes. The focus should always be on form.


Both front squats, where the barbell rests on the shoulders below your chin, and back squats (where the barbell rests on the shoulders behind your neck and trapezius muscle), are equally beneficial. You can usually use heavier weights for back squats.


The back squat is not recommended for those with lower back problems. Slowly lower yourself using a three-second count to avoid unnecessary strain on your joints. After you've reached a full squat, accelerate upwards before lowering your body again.


#7 Burpees


Although it is rare for anyone to love doing burpees, they are still a great exercise in martial arts. You will need to grapple with mimicking the actions of jumping up and down, so you can replicate this action.
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