The Best Strength Exercises For BJJ. Here's our Top 5 with TUTORIALS
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- čas přidán 4. 06. 2024
- When setting out to make such a list, you have to be ruthless.
There are MANY good exercises out there, however when you're trying to pick the absolute top of the bunch, you must say goodbye to some strong candidates.
In this video we detail our top 5 exercises for BJJ:
1. Turkish Get Up
2. Pistol Squat
3. Bottoms Up Press
4. Pull Up
5. Single Leg Deadlift
We also provide a tutorial for each exercise so if you're new to them you can learn how to execute them here.
CHAPTERS
00:00 - intro
00:35 - pistol squat
01:28 - single leg deadlift
02:34 - turkish get up
04:09 - pull up
05:42 - bottom up press
07:28 - recap
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I worked up to double bodyweight back squat back in '22, and I worked up to a 1/2 bodyweight loaded pistol squat this year (170 lbs bw + 85 lbs dumbbell). I can tell you right now, the way I *FEEL* right now is hundreds of times better than how I felt last year. Better mobility, better leg dexterity, better balance, stronger joints, and less Central Nervous System fatigue after leg days. My core may be a bit weaker, and I've probably lost around 30lbs off my back squat; but the overall pros outweight the cons by an order of magnitude.
Best bang for the buck is fitness gold for us old guys
Thanks
cheers Rikki!
34 yr old purple belt here . Stoked I found y'all's podcast. Very helpful!
We are glad you are part of the fam! Let us know if you have any video topic requests?
Can't wait to start doing these. Nursing a busted shoulder (pretty sure SLAP tear) so I need to try and take care of that first.
SLAP tears ain't fun. Best of luck with your recovery!
Nice vid
not knocking a great great vid, awesome awesome stuff and love the stuff you guys put out!
But, a simple, and small, tip (no, not my small tip 🤏😅🤣 and yes, I do understand that this is not an in-depth dive in to all things TGU that you are doing here, merely skimming the surface, broad strokes and so on 😅) check and correct your form on the descent of the TGU compared to your ascent!
In the kneeling position (before doing the "windmill portion") you are naturally hitting the right position on the way up (kneeling, windmill, turning knee, up) but on the way down you neglect turning your knee out before reverse-windmilling so to speak, which crowds your movement of hips creating a "clumsy" compact move in that position, hindering you from "sitting back" as your hip is kinda "closed" in that position if that makes sense (hard to put in words in a comment while new yearsy-drunk)
Just a tip! all the best to you guys and keep up the awesome work!
kind regards and a happy new year from a cold snowy sweden!!! /peter
We'll take that feedback! Totally agree with you there. HNY!
Thanks!
Welcome!
Awesome content guys! Been listening to your podcast a lot lately. I have recently started focusing on my mobility and flexibility. Immediately, I feel better off the mats! Recovery from training is so much better. My back and is less tense. So much better already and I'm barely getting going. Anyways I came to ask how much weight and reps would you recommend? I'm 160lbs and have a 35lb kettlebell. I'm brand new to the kettlebell thanks to you guys lol
Hey Randy, stoked you found us! Glad you're getting benefit from the training already - keep it up and the results will continue to come. In terms of KB weight - for which exercise specifically are you asking? Generally speaking, you already have a 16kg, so I would add a 12 and a 20kg and you're golden for a long range of exercises.
@@bulletproofforbjj Thanks for this guys! How many reps of the the turkish get up?
What's the name of the song at 1:08
Having standards for each of the movements would be great to help have a goal to aim for. Thanks for the content.
You'll find our standards chart in our app - all free!
@johnrhodes9533 you legend!
You’re crazy 35%? Nope.
Have you guys played much with heavy sandbags? I've found a great deal of carry-over from sandbag bearhug carries and sandbag get-ups to grappling.
Yeah we have. Love them! JT is a huge fan.
Hey mate, cheers for this. What weight kettlebell are you using? I'm thinking 20 or 24kg (189cm, 95kg, athletic)
JT is using a 16kg bell. If you're looking for a guide as to what weight to use, I would recommend having a 16, 20, 24kg bell handy and working through those.
For the single leg deadlifts can I switch those and just do bilateral stiff legs I'm new to deadlifting
Absolutely you can. We would actually recommend it when you're fresh.
WHat about Sets and Rep Range? Always to failure? coming from Bodybuilding
How many reps for each mate?
Would I be correct to assume you’re a big advocate of unilateral training?
Do you see strength gained from standard bilateral barbell back squats and DLs as not having the same carry over for BJJ?
Thanks for your content btw.
Yeah absolutely! We love uni lateral stuff. That said, bi-lateral work has a huge benefit as well and we don't think it shoulder be overlooked. I think bilateral strength should be the first area of focus, especially for less experienced athletes. Once a reasonable amount of strength has been developed there, the single sided stuff is a great place to dive into. Whats your thoughts?
Unilateral movements are a lot less taxing imo. Unless your concerned with building absolute strength I wouldn’t even bother with bilateral movements for the most part. Personally when I’m training bjj a lot…i don’t like going to the gym and picking up heavy weights. I replaced all my usual workouts with single limb versions and i enjoyed that a lot more. It’s was less taxing mentally too. When you’re picking up heavy weight…you have to be focused. Going light weight single limb movement made me feel better mentally too while still challenging myself and getting stronger in other areas. My knee and hip health improved significantly too.
To not be a hypocrite though…i will say that i recently started back training bilateral again…but that’s because I’m a 26 yr old brown belt. I never really use my athleticism even though I’m usually the most athletic one in my bracket. While I’m young and able to compete at brown/black belt level…I’d like to see just how good i can compete before i hit my 30’s. As i transition into my 30’s though…I’ll probably transition back to single limb movements.
Incorporated Pistol squat and bottoms up press into my training for the first time today. 6hrs later I’m cactus 😆
good man! a couple of quality (and hard) exercises right there.
💯💯🦍🦍
How about excises most people can do. Most people can’t do pistol squats.
Do pistol box assisted squat
Reverse lunges
Bulgarian split squat
Goblet squat
Single leg press