Jiu Jitsu requires significant physical strength in order to take down an opponent and execute submission techniques effectively, so performing appropriate exercises consistently can build up your grappling strength base and form the basis of successful grappling sessions.
Grappling-specific workouts require more specificity than general gym-based strength and conditioning routines, so this article will outline several fundamental strength training movements which can be modified to enhance grappling performance.
Power Cleans
Power Cleans are one of the premier exercises for developing explosive strength. Although they require technical skill and proficiency to complete safely, once mastered they’re an incredible way to increase how much weight you can lift safely and improve movement efficiency – after all power equals force multiplied by velocity; power Cleans train both components of this equation!
The power clean is a complex Olympic weightlifting movement that engages nearly every muscle in your body – shoulders, back, legs and traps! Furthermore, it is an excellent exercise for developing coordination and proprioception – both essential skills in Jiu-Jitsu.
Beginners should first practice power cleaning using an empty barbell or section of PVC pipe before adding any weights, and seek help from a certified training coach in learning proper technique. As overdoing power cleans can cause injuries, starting off with lighter loads is recommended until lifters gain experience and become better athletes.
For those already experienced with power cleaning, an effective progression is to try “clean and press.” This variation adds an overhead press at the finish of their clean. This variation can be particularly beneficial to athletes participating in martial arts or sports that require frequent jumping; additionally, this exercise helps develop spinal erector muscles found between middle and lower back; they play an essential role in supporting dynamic movements like jumping.
Kettlebell Swing
The kettlebell swing is one of the best exercises for grappling as it builds significant power. This movement utilises hip hinge and shoulder joint movements to work the lower back and shoulders simultaneously and produce force, which is especially valuable since many grappling techniques utilize momentum that requires substantial upper body strength.
Problematic with this exercise is its potential to overwork shoulder muscles and tax the lower back if done incorrectly. One common mistake is allowing the kettlebell to rise higher than necessary, restricting shoulder mobility and leading to fatigued muscles in those areas. Furthermore, maintaining a neutral spine during each movement is crucial to prevent arching the lower back too far backward.
To effectively swing a kettlebell, start by positioning yourself with feet together and knees slightly bent. Keep hips back with tight core muscles. Push through front heel while swinging kettlebell in figure 8 pattern between your legs with each rep alternating direction.
Swing for an ideal number of repetitions or until muscular failure. Make sure the weight is light enough so you can accomplish both objectives while feeling an effective burn in both biceps and core. If shoulders or upper back become sore from overusing these parts of your body, adjust either weight or volume of workout accordingly.
Deadlift
The deadlift is a multi-joint exercise designed to develop strength across your entire body. It targets specific muscle groups in the back, hamstrings and glutes as well as helping develop grip strength while improving posture and balance – essential characteristics in grappling based martial arts like Judo and Jiu-Jitsu where balance and stability are critical when performing throws and takedowns.
The deadlift requires precise execution to perform safely, and doing it incorrectly could result in serious injury. Luckily, there are different variations available that can help meet different goals and needs; such as using a hex bar (allowing feet to spread further apart) and lifting straps around wrists – which when performed correctly can lessen strain on lower back. Accommodation involves using bars or weight plates on shoulders in order to lift heavier loads than would otherwise be achievable with regular standing posture.
Jeff Hoobler, a Wahoo Sports Science strength coach and USAC level 3 cycling coach who specialises in MMA performance, believes the deadlift to be one of the best total-body exercises. According to him, form is more important than numbers – an ideal weight for beginning lifters should be one they can complete all reps of in one set while maintaining perfect form; therefore starting light and gradually increasing as your strength improves is recommended.
Carry
Grappling is a full contact sport and can be dangerously injurious to its participants. Most of us spend most of our day sitting down before suddenly going from zero to sixty in an intense grappling class. A combination of unstable bodies due to everyday life combined with sudden dramatic forces during matches render many ordinary bodies dysfunctional, leading to injuries in competitions or matches.
Weighted carries can help enhance your ability to move and manage force effectively. Loaded carries require holding all of your body’s weight in a stable position for several minutes at a time – an excellent way to develop grip strength as well as upper body and shoulder muscles in new angles and ranges of motion than just pushups and bench presses.
For maximum effectiveness, utilize loaded barbell carries as part of your deadlift or other heavy lift exercises, and incorporate them 2-3 times per week into your training schedule – as your strength improves, increase the weight gradually. Sandbag carries offer similar effects but provide greater variability and challenge – whether barbell or sandbag, add them at the end of each workout with maximum intensity (80%-90% of bodyweight) for 30-60 seconds with 5x rest breaks between each repetition to build absolute strength for grappling. This approach should provide optimal benefits when developing absolute strength needed for grappling.
Plate Flips
Grip strength can often be overlooked when creating training plans, yet a strong grip is a critical element of grappling competition. No matter whether or not you wear a gi, having an iron grip allows you to control your opponent while jostling for position or sealing submissions.
Plate flips are an effective way to build grip strength. Although this exercise appears simple at first glance, its execution requires considerable upper body power. Beginners should begin performing the movement using lighter loads before gradually increasing them as needed. Remember to maintain good form throughout this exercise!
Plate Flips not only build grip strength, but they can also engage the core muscles to improve your balance and stability when grappling, which is crucial for maintaining proper posture. Furthermore, these exercises strengthen muscles around your knees and ankles that contribute to joint health by strengthening them over time.
Plate Flips start by starting in a standing position and holding an overhand grip plate in front of you. Slowly lower it to chest height before slowly pushing back up into a standing position again – repeat this exercise for 60 seconds before moving on to another exercise.
Farmer’s Walk
The farmer’s walk is an effective and straightforward workout, using heavy objects as weighted targets to walk with and then drop. You can increase the intensity by increasing both weight and distance.
Farmer’s walks provide an effective means of strengthening grip, core, and lower back strength while simultaneously improving posture and dynamic core bracing – two aspects important in combat and other athletic pursuits. Loaded carries can strengthen spinal muscles to protect them from injury while making moving heavy objects easier while performing other exercises such as deadlifts or snatches.
Properly executed, the farmer’s walk is an effective full-body movement designed to train individuals how to carry heavy loads over long distances. It requires shoulders to keep weights lifted while supporting them with arms and forearms before legs carry it forward for movement – truly one of the most functional exercises that doesn’t receive nearly enough attention.
Start with low weights and gradually work your way up to the heaviest load you can comfortably lug for a set distance, taking care to rest for at least five minutes in between sets. As you advance in strength training, gradually decrease either distance or time as a challenge, or add variations such as rack walking, which requires keeping arms out in front of you instead of around shoulders.
