10 Functional Exercises Every BJJ Practitioner Should Include in Their Routine

Brazilian Jiu-Jitsu (BJJ) is not just a martial art; it's a lifestyle that demands a high level of physical fitness, flexibility, and mental acuity. As practitioners of this dynamic sport, we often focus on techniques and sparring, but neglecting our physical conditioning can lead to suboptimal performance and increased injury risk. To enhance your BJJ game, incorporating functional exercises into your routine is essential. In this article, we will explore ten functional exercises that every BJJ practitioner should include to improve strength, flexibility, and overall performance on the mat.

1. Squats

Squats are a fundamental exercise that builds lower body strength, which is crucial for BJJ. They engage your quads, hamstrings, and glutes, providing the power needed for takedowns and guard passing.

• How to Perform: Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back as if you are sitting in a chair. Keep your chest up and back straight. Go as low as you can while maintaining form, then push through your heels to return to the starting position.

2. Push-Ups

Push-ups help strengthen your chest, shoulders, and triceps while also engaging your core. This exercise simulates the pushing motions often used in BJJ, such as during guard work or when trying to escape from underneath an opponent.

• How to Perform: Begin in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the ground, then push back up to the starting position. Keep your body in a straight line throughout the movement.

3. Deadlifts

Deadlifts are a compound exercise that targets multiple muscle groups, including the back, glutes, and hamstrings. This exercise mimics the lifting and carrying motions encountered in grappling.

• How to Perform: Stand with your feet hip-width apart, with a barbell in front of you. Bend at your hips and knees to grab the bar with an overhand grip. Keep your back straight as you lift the bar by extending your hips and knees until you are standing upright. Lower the bar back to the ground while maintaining form.

4. Lunges

Lunges improve balance, coordination, and leg strength, all of which are vital for maintaining a strong base in BJJ. They also enhance your ability to change directions quickly, which is key during rolling sessions.

• How to Perform: Stand tall, then step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. The back knee should hover just above the ground. Push through the front heel to return to the starting position and repeat on the other side.

5. Planks

Planks are essential for building core strength, stability, and endurance. A strong core is crucial in BJJ for maintaining balance and control over your opponent.

• How to Perform: Lie face down, then lift your body onto your forearms and toes, keeping it in a straight line from head to heels. Engage your core and hold the position for as long as possible.

6. Hip Escapes (Shrimping)

Hip escapes, or shrimping, are a fundamental movement in BJJ that helps improve your ability to create space and escape from bad positions. Regular practice of this movement can significantly enhance your grappling skills.

• How to Perform: Sit on the mat with your legs extended in front of you. Pull one knee to your chest while pushing the opposite foot away, using your hips to move backward. Alternate sides.

7. Kettlebell Swings

Kettlebell swings are excellent for building explosive hip strength and endurance. They mimic the hip movements used in many BJJ techniques, making them a functional addition to your training.

• How to Perform: Stand with your feet shoulder-width apart, holding a kettlebell with both hands. Bend your knees slightly and hinge at your hips to swing the kettlebell between your legs. Thrust your hips forward to swing the kettlebell up to shoulder height, allowing it to swing back down and repeat.

8. Bear Crawls

Bear crawls are fantastic for improving coordination, strength, and mobility. This exercise engages the entire body and is particularly useful for developing the kind of movement patterns that are essential in BJJ.

• How to Perform: Start on all fours with your hands under your shoulders and knees under your hips. Lift your knees off the ground and crawl forward, moving opposite arm and leg together. Keep your back flat and hips low.

9. Medicine Ball Throws

Medicine ball throws help develop upper body power and explosive strength, which are important for executing techniques like sweeps and throws in BJJ.

• How to Perform: Stand with your feet shoulder-width apart, holding a medicine ball at chest level. Squat slightly, then explosively throw the ball straight up or against a wall, catching it as it comes back down.

10. Agility Ladder Drills

Agility ladder drills improve footwork, speed, and coordination, all of which are vital for movement in BJJ. These drills enhance your ability to react quickly and change direction during sparring.

• How to Perform: Lay an agility ladder flat on the ground and perform various footwork patterns, such as stepping in and out of the squares or lateral shuffles.

Conclusion

Incorporating these ten functional exercises into your training routine can significantly enhance your performance on the mats. By focusing on strength, flexibility, and mobility, you will not only improve your BJJ skills but also reduce the risk of injury. Remember to listen to your body and gradually increase the intensity and volume of your workouts. Consistency is key, and over time, you will notice the positive effects these exercises have on your BJJ game. Start integrating them into your routine today and take your training to the next level!