The 6 Best Exercises for BJJ

Read Time: 4 mins

Read the online version here (recommended)

If I had to choose just six strength exercises out of the thousands of possibilities to support my jiu-jitsu training, this would be it.

I have selected one exercise from each of the primary movement patterns:

• The Hip Hinge
• Squat
• Horizontal pull
• Vertical pull
• Horizontal push
• Vertical push

Exercise 1: The Hip Hinge

The hip hinge is a movement pattern in which you bend at the hip and target your posterior chain muscles, which run down your back from your neck to your calves.

My exercise from the Hip Hinge category is the Trap Bar Deadlift.

The trap bar deadlift is a powerhouse compound movement that develops strong glutes, hamstrings, quads, traps and upper back.

The trap bar causes less pressure through your spine than a conventional barbell deadlift.

Your hands are in a neutral gripping position by your sides rather than in front of you.

It's easy to learn and more effective for grappling-specific training.

You can modify the movement by doing trap bar jump shrugs, developing your explosive power.

Exercise 2: Squat

My exercise from the Squat category is the Zercher Squat.

The Zercher Squat is a beast of a functional movement that puts the barbell in the crook of your elbows rather than across your back.

The barbell position in a Zercher Squat creates a more upright posture, allowing for a deeper range of motion and greater core activation.

Holding the barbell has the added benefit of developing your arms and upper back because you have to keep the barbell in your arms and stabilise yourself from tipping forward.

If you have elbow issues or are not ready for Zercher Squats, you can do Kettlebell Goblet Squats instead.

Exercise 3: Horizontal Pull

The Barbell Bent Over a Row is my Horizontal Pull category exercise.

The barbell bent-over row is one of the most effective strength exercises for developing your lats, upper back, and traps.

The bent-over row has many different variations. You can try dumbbell bent-over rows or kettlebell variations. You can also add towels or fat grips to target your grip strength.

Emphasising pulling movements in strength training is essential for grapplers, as this motion occurs in many jiu-jitsu techniques.

Exercise 4: Vertical Pull

My exercise from the Vertical Pull category is the Pull-Up.

The overhand pull-up is a top-tier back exercise and the most effective for grapplers from the vertical pull movement pattern.

It develops your lats, biceps, traps, forearms and grip endurance.

The pull-up can be scaled up or down to your fitness level. For example, you can make it easier with band-assisted overhand pull-ups or harder with weighted overhand pull-ups.

You can do towel grip pull-ups to challenge your grip strength even more.

Exercise 5: Horizontal Push

My exercise from the Horizontal Push category is the One Arm Dumbbell Bench Press.

The one-arm version of the dumbbell bench press is a superior pushing exercise for grapplers.

Unlike a barbell bench press, this unilateral exercise requires stabilising your core, grip and shoulders. It can also help to correct muscle or strength imbalances between sides.

The one-arm version of the dumbbell bench press can also increase the range of motion of the pressing movement compared with a standard barbell bench press.

You can't lift as much weight because this exercise is more challenging than a barbell bench press or even a standard dumbbell bench press.

So, this exercise provides less overall pushing strength development.

However, the added benefits of shoulder stability, core activation, and a greater range of motion outweigh the downsides for grapplers.

Exercise 6: Vertical Push

My exercise from the Vertical Push category is the Overhead Press.

The overhead press is one of the best strength developers for your shoulders, traps and upper back.

The overhead press is particularly beneficial for athletes as it allows you to lift heavy or modify the exercise for power development in the form of an overhead push press.

Another fantastic variation of the overhead press is the Z-Press.

To set up the Z-Press, sit on the floor with your legs in front of you and push the barbell overhead, driving your head forward at full extension so that your head, shoulders and hands are aligned.

The seated position of the Z-Press isolates your core and shoulders, requiring much more stability through the trunk and upper back, making it an arguably better alternative for grapplers.

You can use a barbell, dumbbell, or kettlebell for the Overhead Press and Z-Press.

Putting it All Together

These are not the only six exercises that should be in your strength program to support your grappling, but they're a fantastic place to start.

If you want to combine all of these recommendations in a program designed to build your strength, I recommend taking my free program quiz here.

You can also explore all my programs here. 

Get stronger, faster, and more powerful on the mats while reducing your risk of injury. Take my FREE Fitness Quiz here.

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