Brazilian Jiu Jitsu Strengthening Exercises
Brazilian Jiu Jitsu or bjj is both a sport and martial arts – the basics involve submission holds and ground fighting positions. Anyone who competes *professionally* in Brazilian Jiu Jitsu competitions or tournaments has to be in perfect physical condition. We all want to be fit and to be in good physical condition and for anyone thinking of taking up Brazilian Jiu Jitsu classes if you are not fit to begin with, Brazilian Jiu Jitsu is a perfect way to exercise and gain fitness. Just like in wrestling and boxing people compete against each other in the same weight rank as themselves, this way no one can gain a weight/size advantage over their opponent. If a person is larger than their opponent then any advantages are through physical conditioning or better technique or skills. The below body weight exercises will help anyone who is looking to improve their overall health or for anyone wanting to further themselves in the sport of Brazilian Jiu Jitsu. PULL UPS – these are a great exercise for anyone looking to begin a Brazilian Jiu Jitsu class, many of the techniques used in BJJ require pulling type motions. An arm bar, knee bar, rear naked choke and various sweeps involve a pulling motion. A traditional pull up on a bar is fine. If you want to do a pull exercise that is closer to a pull used in BJJ during a
competition – lay on a bench that has a bar on it, now, while you are in this position instead of picking the bar up and lowering it for a bench press – pull yourself UP to the bar while keeping your body straight. This is similar to a motion where you are pulling a person into your guard or you are performing a sweep. To increase the strength of your core muscles – PLANKING – is a good exercise – simply lay with your face to the mat prop your upper body on your elbows and lift your hips from the mat so only your elbows and toes are touching the mat – with your whole body straight hold for 30 seconds and repeat 2-3 times. If you want to strengthen the muscles you will need to keep someone in your guard you will need the help of a training partner. To achieve this have your partner stand in a wide stable base, grip each other to help support yourself. As you are holding yourself up with this grip jump and wrap your legs around your standing partners waist, then cross your ankles to lock in that guard position. Hold this position as long as you can. Repeat the exercise a few more times and then swap places with your partner. Remember to always keep your Brazilian Jiu Jitsu exercises varied and enjoyable.
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