My 4 favourite exercises for bjj ๐ฆ
1. DEADLIFT - this exercise works every muscle in the body and I find it translates well when trying to stand up to open someoneโs guard or keep good posture to defend triangle and guillotine chokes.
Iโm enjoying the deficit deadlift atm as they affords for greater range of motion in the upper and lower back.
2. Weighted SIT UPS. When I trained Muay Thai we would do hundreds of sit ups and leg raises after each training session. I believe this made my back and midsection conditioned and enabled me to control my limbs for kicking and kneeing. In BJJ you are required to sit up for attacks and sweeps from closed guard and the ability to control your trunk is vital for a strong base but also for fighting off your back.
Interesting from a medical prospective the ability to sit up is associated with life expectancy as losing the fluency with this movement is a predictor of generalised weakness and the likelihood of an individual becoming bed bound.
3. TOES TO BAR offer similar benefits to weighted sit ups in that they allow you to more easily control your limbs in space. Shooting for triangle chokes from closed guard is one example of when that control make it easier to execute a technique. newwavebjj John Dannaher also lists this as the best exercise for BJJ. His video explaining this is free via bjjfanatics
4. PULL UPS. In India the wrestlers do countless rope climbs and these are excellent for developing upper body strength. In western countries pull up bars are ubiquitous and itโs easier to scale with pull up bars relative to rope climbs (reps, sets, weight attached)
Wrestling Coach Bobby Douglas famously taught Cael Sanderson that โIf you want to be an Olympic Champion, do 50 pullups a dayโ; Cael did and not only did he win gold at the Olympics but he has the only perfect record in NCAA history 159-0.
Pulls ups translate to better strength for hand fighting, snap downs and finishing chokes and joint locks๐
เจเฉเจธเจผเจคเฉ เจเฉเจ เจฌเฉเจฌเฉ เจกเจเจฒเจธ เจจเฉ เจฎเจธเจผเจนเฉเจฐ เจคเฉเจฐ 'เจคเฉ เจเฉเจฒ เจธเฉเจเจกเจฐเจธเจจ เจจเฉเฉฐ เจธเจฟเจเจพเจเจ เจเจฟ "เจเฉ เจคเฉเจธเฉเจ เจเฉฑเจ เจเจฒเฉฐเจชเจฟเจ เจเฉเจเจชเฉเจ
เจจ เจฌเจฃเจจเจพ เจเจพเจนเฉเฉฐเจฆเฉ เจนเฉ, เจคเจพเจ เจเฉฑเจ เจฆเจฟเจจ เจตเจฟเฉฑเจ 50 เจชเฉเฉฑเจฒเจ
เฉฑเจช เจเจฐเฉ"
เจเจน เจเจพเจฐ เจ
เจญเจฟเจเจธ เจชเจนเจฟเจฒเจตเจพเจจ เจฒเจ เจฌเจนเฉเจค เจตเจงเฉเจ เจนเจจ
