Bulletproof For BJJ Podcast #18: The 5 Best Strength Exercises For BJJ
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- Опубліковано 5 вер 2021
- Selecting the 5 best strength movement for BJJ was not easy...
Every exercise has a place, so choosing our top 5 meant we had to say bye-bye to a lot of good ones in the process...
With that said, we've settled on the 5 exercises that we think are the best for BJJ. We rated these exercises across a multitude of characteristics:
1. Transfer to the mats
2. Capacity to develop strength AND mobility
4. Ease of application (ie. can be applied with access to only standard equipment)
5. Build multiple facets of performance at the same time (ie. grip strength, shoulder stability and core strength all at once)
Our top 5 strength exercises for BJJ are:
1. Pistol squat
2. Turkish get up
3. Single leg deadlift
4. Pull up
5. Bottoms up press
We dive deep into each exercise and explain the benefits and the application of each.
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I know this is a super common line of reasoning, try to find movements that closely mimic what you do in your sport and then add weight to those to "carryover" to your sport. These are not bad movements as accessory and mobility drills but your work is still all ahead of you to make the claim they're the best for strength. If you start with first principles you'll have to define what strength is in the first place. Strength is the amount of force your muscles can exert against an external resistance. That's it. Doesn't matter if it's body weight, sand, or iron. So then you have to ask, what movements allow one to exert the most amount of force against an external resistance? Can I produce more force standing on one leg or two? Can I exert more force using one arm or two? The balance aspect of one leg and odd angles makes it "feel harder" but that doesn't mean you're producing more force because you can easily check by measuring how much weight you're actually moving. What weighs more? Your body weight plus a 70lb kettlebell or your body weight plus a 500 lb barbell? It's obvious right? The barbell lift requires far more force production. Everyone that rolls already knows who the harder guy to deal with is. Is it the 170lb blue belt that can do pistol squats or the 240 lb blue belt that can squat 600lbs? Not even a comparison really. I get the allure and again, these movements aren't bad, they're just not going to produce the increases in pure strength that the major barbell lifts will. Strength is best gained in a general way with the basic multi-joint barbell movements. Sport specific skills are best obtained by practicing the sport. We see this in action every day in sports. Why do athletes take steroids? Steroids make you stronger generally, as in all over. You can then apply this newly gained general strength to your specific sport movements to be more effective. The SAID principle is SPECIFIC Adaptation to Imposed Demands, not SIMILAR Adaptation to Imposed Demands.
This!
The 5 excercises are:
1- Pistol squat
2- Single leg deadlift
3- Turkish get-up
4- Pull ups
5- Bottoms up press Kettlebell
I don’t know how I missed this one, but this is beautiful. Thank you boys!
Thank you for sharing your knowledge!
our pleasure!
Great stuff as always guys thanks 🤙
You welcome JT!
Loving these podcasts. Thanks guys!
Glad you like them 🤙🏼
ya'll deserve more views, great content!
thanks! we're trying : )
Great work guys! 💪👌
Thanks James!
Gonna re-tool my KB workouts now boys, thanks for the tips!
This is fascinating
Cheers for listening!
Your podcast is gold. Please keep up the great work. Jai Ram
Thank you for your support, jai ram!
I would strongly recommend getting hold of Matt Furey's book Combat Conditioning which covers exercises like the Hindu Squat, Hindu Push ups and a version of the Wrestlers Bridge.
Sounds awesome. Thanks for the recommendation! I’ll check it out
@Kodiak Combat Collective The best school.
Great info thanks! Do you have recommendations to strengthen the neck? Mainly to avoid injuries.
Search for 'yes, no, maybes"
I like bulgarian ring dips for my pressing I'm gonna start doing kettlebell presses like you mentioned can I perform the exercise sitting down or is standing up better?
Bulgarian ring dips are a fantastic move! Definitely on the advanced end of strength exercises. Some overhead pressing variations like we mentioned should work well in conjunction with those. Seated or standing is up to you, however standing is generally our preference if you have to choose between the two as it involves the whole body.
Good video. Would you say zercher Squats is in the top 10 for bjj? Really looks like a squat using underhooks.
Zerchers are undoubtedly a great squat variation, and yes the load through the upper body/arms does mimic positions we utilise on the mats. That said, I wouldn't put them in my top 10. Top 20, maybe : )
Is there a pistol squat progression I can start with?
Yep! Best option is to perform the pistol to a high box, so you're working somewhere around half squat. make it achievable for you. Build up from 5 sets of 5, to 3 sets of 20 each side. Then lower the box.
We cant buy your tshirts, its locked on your web site.
The App has just been updated so The shirts will be available!
Sounds like a lot of hard work doing jiu-jitsu. Is it worth it?
It is : )
@@bulletproofforbjj What makes it so worthwhile?
@@Bradley9967Hard work is good for you bruv.
@@Bradley9967 It's physical exercise in the surface, but it's mental exercise, stress relieving. You'll be part of a community (at a good gym, god willing). You'll learn how to control your body and mind on and off the mats