Strength training can be a great way to supplement your Jiu Jitsu training. Incorporating strength training exercises into your routine can improve your explosive power, endurance and grip strength. It's also good for overall longevity. If you're new to strength training, limited on time, or just not sure what exercises you should be doing, we recommend focusing on deadlifts, rows, squats, Turkish get-ups and kettlebell swings. You can easily build a solid routine with just these five exercise. Focus on doing 5-10 reps of each, for 3-5 sets.
The deadlift is a full body exercise that targets multiple muscle groups, making it highly effective for grapplers. The movement primarily engages the posterior chain, including the glutes, hamstrings, lower back, and grip. Strong glutes and hamstrings provide explosive power, while a solid grip is vital for controlling and grappling with opponents. Deadlifts improve your hip extension, which correlates to explosive takedowns and guard passes.
Jiu Jitsu involves a lot of pulling movements. Rows are a fantastic exercise to increase your pulling strength, particularly in the back, shoulders, and arms. Rows also enhance your grip strength and make it easier to break your opponent's grips. This exercise can be down with a barbell, dumbbells or kettlebells.
Squats are the kings of lower body exercises. They heavily target the quadriceps, hamstrings, glutes, and core muscles. Lower body strength is essential for Jiu-Jitsu, as it translates to more powerful takedowns and increased stability on the ground. There are lots of different squat variations, such as back squats, front squats, or goblet squats. If you're new to lifting or squatting, we recommend starting with goblet squats. They're easier on the low back and more approachable for most body types and fitness levels. They also need minimal equipment.
4. Turkish Get-Ups
Turkish Get-Ups may not be the most popular exercise, but they offer incredible benefits for Jiu Jitsu grapplers. It's a full-body movement that requires coordination, stability, and strength. It engages the core, shoulders, legs, and hips while promoting overall body awareness. Turkish Get-Ups simulate the complex movements and transitions commonly found in Jiu-Jitsu, aiding in your ability to smoothly move from one position to another.
5. Kettlebell Swings
The Kettlebell swing is a simple but incredibly effective exercise for developing full body strength and endurance, Simply grab a heavy dumbbell or kettlebell in each and sort swinging. On the down swing, pretend like you're hiking a football. On the up-swing, engage your core and hips and use them to help swing the bell forward. Do sets of 15-20 with this exercises and use a weight that challenges you without sacrificing proper form.
Want more strength training workouts and routines for Jiu Jitsu, or access to your very own private trainer? Become a member of the Jiu Jitsu Five-O app! Get access to 1-on-1 coaching and custom training plans.