These Are The Best At-Home Workouts for Grapplers

These Are The Best At-Home Workouts for Grapplers

Keeping to a regular workout routine is vital to maintaining our bodies at peak performance. When we stop exercising for a long enough period of time, our bodies will quickly go into atrophy and lose the muscle and strength we worked so hard to get. Unfortunately, we don’t always have time to go to the gym and do a full-on strength building routine.

This is when at-home workouts become so important. Read on to learn about some of the most useful exercises and why all grapplers should be doing them.


Push-ups are one of the oldest and most basic exercises in human history. They are a fantastic strength builder and can be done pretty much anywhere in a variety of ways. Although there are so many different versions of the push-up, it is important to understand how to correctly do it in its most basic form.

To do a proper push-up:

Place your hands a little more than shoulder-width apart and your feet shoulder-width apart.

Make sure to keep your body as straight as possible and don’t let your butt stick up in the air.

You also want to keep your head looking straight-ahead instead of down at the floor.

Use the strength of your arms to lift your body and make sure your elbows stay in line.

The push-up is great for BJJ because it works out your shoulders, triceps, and pectoral muscles. This is going to make both your kicks and punches more effective as well as your takedowns.

Dumbbell Floor Press

The dumbbell floor press is just like a regular bench press except you do it on the floor instead of on a bench. This is another effective exercise to strengthen your arms, shoulders, and chest. When doing these exercises at home, it is helpful to have a set of adjustable weights such as bowflex selecttech 552 dumbbells because they help you save on storage space.

The dumbbell floor press is a great at-home exercise because it requires very little equipment and room. It is also useful for grapplers because you are going to spend at least some time with your back on the mat and it is good to be comfortable lifting in that position.

Bodyweight Squats

Strong legs are necessary for anybody who’s trying to achieve a takedown. And squats are going to be the best way to strengthen your glutes and legs. They will also help your body strength overall.

To do a proper squat:

Keep your feet a little wider than your hips and point your toes about 10 degrees outward. Keep your arms outstretched in front of you and your head straight, making sure not to arch your back.

Start by breaking at your hips. Don’t start by bending the knees.

Continue to squat until your hip joint is below your knees.

Once there, push back up, driving through your heels.

This exercise is going to strengthen your core and especially your glutes and legs. It is a great way to help you get more effective takedowns on the mat.


Pull-ups are a powerful way to work on your pulling. And you can do them pretty much anywhere with a stable enough bar. Plus different variations can impact and strengthen different muscles depending on what you are trying to improve. Be sure to release slowly, making sure not to rush.

Being able to pull for a long time can mean better results when you’re on the mat. It is also great at helping with clinching.

Don’t Have A Full Gym? Don’t Sweat

A fully stocked gym offers a lot of benefits to grapplers but it’s not always possible or practical to go. That’s why it’s helpful to have an arsenal of exercises and small equipment at your disposal for whenever you need a quick work out.