The Best Exercises for Jiu Jitsu Athletes (Strength That Actually Carries Over to the Mat)
Brazilian Jiu Jitsu is one of the most demanding sports on the body.
It requires:
Strength without stiffness
Endurance without burnout
Grip strength that doesn’t fade
Hips that are powerful and mobile
A core that can transmit force in every position
Rolling more helps… but rolling alone isn’t enough to build the strength and resilience needed to train long-term.
At BMF Training, we work with jiu jitsu athletes to build mat-specific strength that improves performance while reducing injury risk.
What Jiu Jitsu Athletes Actually Need from Strength Training
Before talking exercises, it’s important to understand the demands of BJJ:
✔ Constant pulling and gripping
✔ Isometric strength under fatigue
✔ Hip extension and hip mobility
✔ Rotational and anti-rotational core strength
✔ Single-leg and asymmetrical positions
✔ Neck and trunk stability
The goal of strength training for BJJ is not to add unnecessary mass — it’s to improve strength-to-weight ratio, durability, and work capacity.
The Best Exercises for Jiu Jitsu Athletes
1. Deadlift Variations (Trap Bar, Sumo, RDL)
One of the most valuable lifts for grapplers.
Why it works:
Builds posterior chain strength for bridging and standing up
Improves grip and total-body tension
Transfers directly to scrambles and takedown defense
We often favor trap bar or sumo deadlifts to reduce lower-back stress while maintaining high output.
2. Zercher Squats (Highly Transferable to Grappling)
A standout lift for grapplers.
Why Zerchers are great for BJJ:
Builds massive core and trunk strength
Reinforces upright posture under load
Mimics front-loaded positions common in grappling
Strengthens arms, upper back, and hips simultaneously
Zercher squats teach you how to stay strong while being folded and compressed — exactly what happens on the mat.
3. Pull-Ups & Chin-Ups (Weighted When Appropriate)
Pulling strength is non-negotiable in BJJ.
Why it works:
Direct carryover to grips, clinching, and control
Builds lats, upper back, and arm strength
Improves shoulder stability
We use tempo, isometrics, and weighted progressions.
4. Rows (Ring Rows, Barbell Rows, Single-Arm Rows)
Balanced pulling keeps shoulders healthy.
Why it works:
Improves posture and scapular control
Builds endurance for long rounds
Reduces overuse injuries from constant pulling
Single-arm rows help address asymmetries common in grapplers.
5. Split Squats & Single-Leg Work
Jiu jitsu rarely happens symmetrically.
Why it works:
Builds unilateral leg strength
Improves balance and knee stability
Enhances force production from awkward positions
We use Bulgarian split squats, step-ups, and lateral lunges.
6. Hip Thrusts & Glute Bridges
Strong hips win matches.
Why it works:
Improves bridging power
Supports guard retention and escapes
Reduces low-back strain
Glute strength = safer, more powerful movement.
7. Carries (Farmer’s, Suitcase, Front Rack)
One of the most transferable tools for BJJ.
Why it works:
Builds grip, core, and shoulder stability
Improves posture under load
Mimics the fatigue of live rolls
Carries are a staple at BMF for grapplers.
8. Rotational & Anti-Rotational Core Work
The core must resist and produce force.
Why it works:
Improves force transfer between upper and lower body
Protects the spine during twisting and scrambling
Builds endurance in compromised positions
Examples: Pallof presses, landmine rotations, cable chops.
9. Neck & Upper-Back Strengthening
Often overlooked — extremely important.
Why it works:
Improves posture and control
Reduces neck strain during rolls
Builds resilience in clinch positions
We use controlled neck work (Iron Neck), shrugs, and upper-back volume.
Conditioning Without Killing Recovery
Jiu jitsu is already high-intensity. Conditioning should support training, not compete with it.
We prioritize:
Zone 2 aerobic work
Tempo intervals
Sled pushes and drags
Low-impact conditioning
This builds endurance without crushing recovery.
What We Avoid for Jiu Jitsu Athletes
❌ Excessive soreness before training
❌ High-impact plyometrics year-round
❌ Random circuits without intent
❌ Programs that interfere with mat time
Strength training should enhance, not replace, jiu jitsu.
How BMF Training Programs for Jiu Jitsu Athletes
At BMF Training, we structure programs to:
✔ Improve strength-to-weight ratio
✔ Reduce injury risk
✔ Support competition schedules
✔ Fit around mat time
Through:
Personal Training
Group Training
Online Coaching
We help grapplers stay strong, durable, and consistent — on and off the mats.
The best exercises for jiu jitsu athletes:
Build strength without stiffness
Improve grip and core endurance
Strengthen hips and posterior chain
Support longevity in the sport
You don’t need more workouts.
You need better-targeted strength training.
If you want to roll longer, train harder, and stay healthy — we can help.
Train smart. Roll strong. Stay on the mat longer.
-Coach Mike