The three main powerlifting exercises that are beneficial for BJJ players are Deadlifts, Benchpress and Squats. It is also advisable to use more specialized exercises like pull ups, presses, rows to strengthen other parts of the body and that are used in a BJJ fight.
Deadlifts and squats strengthen your legs and core, which give you better balance and impact when going for takedowns and throws. Bench press are great for building chess chest, triceps and core strength, which you use in BJJ to push opponents away, or control them. When designing your own routine, you should try to design a program that makes you work all your major muscle groups.
Deadlifts are arguably the exercise with the biggest ‘Bang For Your Buck’ and translates the best for jiu-jitsu in terms of functional strength. It radically strengthens your legs (the hamstrings in particular), hips, core, posture and grips. The deadlift covers all the muscles that get worked on in Jiu-Jitsu. This means that you will be able to stuff takedown attempts, have a stronger base while passing guard and able to pressure your opponents wioth your strong hip pressure.
Jon Jones, who gave up his long reigning UFC light heavyweight championship title, is now focusing on putting on quality weight to move up to heavyweight.
He is focusing on a strict strength program which includes deadlift and squats.
This video explores his routine:
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- Get grappling-specific exercise routines to build mobility, strength, grip, and core, with or without a gym
- This system was designed by BJJ brown and black belts and professional fitness gurus Joe Worthington and James Tomlinson
- Get different exercises, sets, reps, and more to keep your workouts fresh and dynamic: