The 3 Worst Exercises for BJJ

The 3 Worst Exercises for BJJ

Over the years there’s been a number of different exercise programs that try to appeal to specific audiences. There are kettlebells for grapplerscrossfit, Wendler’s 5-3-1, versions of the 5-3-1 program for grapplers and many different variations.

But while many of these programs appeal to general audiences promising strength gains whether they be functional or brute muscle mass there are some exercises that are more than worth skipping.

That being said it’s unavoidable that at some point you’ll be looking to add on some serious strength if you’re serious about your bjj and maximizing your competitive potential!

What You Need To Lift At Home

Member of the Gracie family working on lifts from home

Some of these exercises might not injure your back directly – but they will contribute to a likelihood of injury long term that may compromise the quality of your life in a meaningful way.

One such exercise is frequently done in both wrestling and bjj – and also in physical education classes through out elementary education.

Exercises to Avoid

If you do any of these exercises stop immediately, if not, sooner.

Rolling Strong combines scientific exercises and routines specifically geared towards grappling.

Phil Daru is a performance coach for over 200 Elite Level Fighters in all aspects of combat sports.
Learn a comprehensive approach that covers everything from proper warmups to exercises designed to improve your guard!