The Best Full-Body Strength and Conditioning Workout for BJJ

The Best Full-Body Strength and Conditioning Workout for BJJ

With every passing year, Brazilian Jiu-Jitsu is becoming increasingly competitive. Brazilian Jiu-Jitsu is one of those arts which is expanding and reaching throughout the world. As art has gained popularity worldwide, the amount of talent has also increased. It seems sensible to seek out whatever edge you can. Brazilian Jiu-Jitsu strength training might be the answer.

To perform your best in BJJ, your training should be beyond the limits. In Brazilian Jiu-Jitsu, strength training can give you control over your opponent, and overall, this is a great way to improve yourself in BJJ.

You will get an advantage over your opponent and can lower your chances of injury by working out and training your muscles efficiently. Here we have a list of workouts that will maximize your pick-up.

1. The Best 5 Full-Body Strength Training Workouts

1.1. Squats

Squats strengthen your lower body, legs, glutes, and back, and it is the simplest exercise to boost leg strength. Leg strength helps a lot in guarding, applying forceful pressure, and exerting more control over your combatant. Only the stronger legs can do more forceful takedowns and leg sweeps.

Below are the instructions to perform a squat:

While executing a squat, stand with your feet hip-width apart. If you are using a dumbbell or kettlebell, grip it in front of your chest. And if using a barbell, you can hold it on your shoulder or you can hold it in front of your chest.

Bend your legs at your knees. Ensure that your hips stay back and your knees do not stick out in front of your ankles. Complete your reps with straightened legs.

1.2. Pull-Ups

Pull-ups are a well-known exercise for grip training and building back arm and shoulder muscles, which are needed in every BJJ move and technique. Along with common pull-up exercises, there are some major variations to improve your game.

Here are the names

  • Kipping Pull-ups
  • Pull-ups with A GI

Kipping Pull-ups

  • Kipping Pull-ups are excellent for beginners because they produce momentum to do more reps.
  • How to perform kipping pull-ups:
  • How to perform kipping pull-ups:
  • Start by gripping the pull-up bar using your hands and keeping your legs behind you.
  • Swing your legs forward as you drag yourself up onto the bar.
  • Keep the momentum to continue reps.

Pull-ups with a GI

  • Pull-ups with a gi are a unique and great way to increase your strength. Pull-ups with a gi are harder to do than ordinary pull-ups, and they produce more powerful grip strength for BJJ.
  • How to perform pull-ups with a GI:
  • Wrap a gi over your bar and grip each side of the lapel with your hands. And start to pull yourself up as many times as you can.

1.3. Bench-Press

The bench press is a famous upper-body weightlifting workout that mainly targets the chest muscles. As a result, if you set a goal to grow and build up your chest muscles, the bench is the best and most essential exercise that can accomplish your goal. Moreover, many BJJ athletes have benefited from this well-known exercise to boost their performance.

Bench pressing is a very common exercise for growing upper body strength and ability. By doing this workout, you can boost your stamina and the potential of your chest, arm, and shoulder muscles. Bench pressing plays an important role in preparing your body for many explosive BJJ motions and fighting techniques, like side control escapes and guard retention techniques.

Here is the point where you perform the bench press:

  • Lie straight on a bench and strongly grip the bar with your hands, marginally more than shoulder-width apart.
  • By bringing the bar towards your chest, breathe in.
  • As you push away the bars from your chest, breath out.

1.4. Deadlifts

Deadlifts work your hips, glutes, and abs and are a posterior chain exercise. Deadlifts develop strength in these muscles and can help with takedowns and maintaining your guard.

Tips to perform a deadlift:

    • Stand with a little space between your feet.
    • Grip the bar a wider than your shoulder width.
    • Keep your back straight while lifting and pushing forward with your hips.
    • Make sure you rise with a straight posture to avoid bending over backward.

1.5. Kettlebells

  • Kettlebells work as a total body workout, improving your strength, balance, and resolution. By adopting this exercise, you can increase the strength of all your BJJ moves.
  • Kettlebell exercises can be performed in the following ways:
    1. Swings
    2. Rows


Kettlebell swings give strength to your legs, hips, shoulders, and back. Start your kettlebell swings by holding the kettlebell in a low position. Bend your legs from your knees while keeping your body weight back.

Press your feet into the floor and move your hips to a forward position while stretching your arms in front of you. The kettlebell should be at chest level. While kettlebell swinging, don’t lean backward and keep your core engaged.


Kettlebell rows also give strength to your arms, back, and core. This exercise is performed with the legs in a split posture, but a squat position can also be used.

Bend forward with a flat back and pull the kettlebell in a rowing motion while engaging your core at all times.

2. Best 5 Full Body Conditioning Training Workouts

2.1. Yoga

Flexibility, strength, and breath control are very important in Brazilian Jiu-Jitsu. And yoga is the best exercise to improve them all. While practicing BJJ, flexibility not only strengthens your joints but can help you to have stronger kicks and moves. And breath control during the BJJ fight is very important to keep you calm.

Yoga helps with every BJJ technique, like guard retention, guard passing, attaining balance and control. Yoga also helps your body to stay injury-free as it increases your body’s flexibility. A lot of injuries have been found as a result of a lack of flexibility in the body.

Yoga incorporates particular programs for BJJ trainees. If you adapt to this conditioning exercise, it will surely give you better conditioning and strengthening results.

2.2. Running

Running is a great exercise for BJJ trainees to get in shape and condition their bodies. It boosts your metabolism and helps you build leg strength.

Leg strength is very helpful for a BJJ trainee in competitions while using the attack from guard technique.

Running is one simple exercise that does not need any equipment or gym class. You can do it anywhere at any time. But if you are looking for better results, it is necessary to run for the right amount of time.

2.3. Swimming

In BJJ training, swimming helps you in many ways. It helps to improve cardio, build endurance, and strengthen the muscles. Endurance is the key element for the trainees to carry out repetitive motions for a long time.

If you lack endurance, it will be difficult for you to perform your moves repetitively. Swimming at a slower pace for long laps is the perfect exercise to build up your endurance.

Along with building your lung capacity, swimming also increases your stamina, which has a great effect on your overall performance in BJJ training.

2.4. Bodyweight Training

Bodyweight training is another effective conditioning exercise that you should adopt for BJJ training. If you are worried about internal injuries due to lifting heavy weights, you can change your conditioning workout with bodyweight training.

You can build your muscles with a lot of exercises such as deadlifts and bench presses, but they can also be the cause of putting a large amount of strain on your body, which is good enough for you, especially if you already have some BJJ injuries.

Bodyweight training never puts any extreme strain on your joints because you are lifting the weight of your body only. These exercises are always helpful for increasing flexibility and strength in your body.

2.5. Cross-Training

According to professionals, cross-training always proves great for building conditioning in the body. Combat sports like kickboxing and Muay Thai are found to be terrific in terms of getting better shape with strength and workouts.

Competing in such types of combat sports may not be your goal, but these martial arts games can increase your body balance and strength in BJJ.

By going through this procedure, you will learn newer techniques that will surely benefit you in your BJJ competition. When you are familiar with other combat sports and martial arts techniques, your body will be prepared for any moves and counters by your combatant.

The above-listed conditioning exercises are remarkable if you want to accomplish your goal and increase the endurance, strength, and balance of your body for BJJ training or competitions.

3. Takeaway

Here is your way to find out the best strength and conditioning exercise for you. Pick out the workout you desire and get into it until you reach your goal. However, to get the best out of your workout, try working out while wearing a proper workout outfit to get a complete range of motion.

Therefore, if you are trying to work out to overcome some injury, make sure you are wearing a compression workout outfit. That will help your muscles to stay intact and you can conveniently perform the exercises.

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