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July 14, 2020

White Belt Brazilian Jiu-Jitsu

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The Best Grappling Exercises To Increase Strength And Power

 

“Unless you’re focusing strictly on technique and tactics, it’s not even worth working out unless you push hard outside your comfort zone.”

 



 

Grappling Strength Training
Designed to increase strength, power and explosiveness, this workout program ensures daily departures from the comfort zone. The full-body system centers on explosive lifts like Hang Cleans and jumping exercises. These are really efficient exercises for grapplers of all ages to build the explosiveness and full body movements they will need on the mat.

 

Overhead Squat
Hold bar overhead with wide grip

Squat down with control, keeping knees behind toes until tops of thighs are below parallel with ground

Drive upward to starting position

 

Hang Shrug
Grip bar just outside athletic stance

Begin with bar just above knees, back locked, shoulders up and abs and chest flexed

Explode by forcefully shrugging and fully extending hips, knees and ankles

 

Squat
Begin with bar on back in athletic stance with toes pointing slightly out

Focus on a point high on wall in front of you

Squat down with control and good posture until thighs are just below parallel

Keep weight back on heels

Drive upward out of squat into starting position, keeping eyes up and chest out

 

Pull-Ups
Grasp bar with overhand grip

Pull body up until chin is over bar

Lower down with control until arms are straight

 

Leg Curl
Lie down on a leg curl machine with heels locked under pads

Bring heels to butt by contracting hamstrings

Lower with control until legs are straight

 

Dumbbell Incline Bench
Hold dumbbells at chest level slightly wider than shoulder width

Drive dumbbells up towards ceiling until arms are straight

Lower with control

 

Calf Raises
Stand with bar across back in hip-wide stance

Press into floor with toes until heels rise off ground

 

4-Way Neck
Position body on 4-way neck machine

Press head against pad in specified direction using only neck muscles

Move back to starting position with control

Repeat for all directions

 

Dumbbell Front Raise
Stand with light dumbbells in each hand at waist level

Raise arms forward to shoulder level, keeping arms straight

Lower down with control

 

Dumbbell Lateral Raise
Stand with light dumbbells in each hand at waist level

Raise arms to side to shoulder level, keeping arms straight

Lower down with control

 

Dumbbell Rear Delt Raise
Hold dumbbells and lean forward keeping back flat until torso is almost parallel to ground

Drive elbows out and up with arms bent

Raise elbows until even with shoulders

Lower down with control

 

Dumbbell Squat Jumps
Stand with dumbbells at waist in athletic stance

Squat down until thighs are parallel to ground

Drive up by extending hips, knees and ankles

Push through ground to achieve maximum height

Land with knees bent; do not let them extend over toes

Repeat immediately, spending as little time on ground as possible

 

Bench Press
Lie down with back on bench

Grasp bar slightly wider than shoulder-width

Lower bar with control until it touches base of sternum, with hands directly above elbows

Drive bar upward until arms are fully extended

 

Romanian Deadlift
Hold bar in upright position with slight flex in knees

Bend forward at hips and slide bar down front of legs keeping back flat

Drive hips backward and lower bar as far as possible without changing flex in knees or spine position

Move upward in same fashion to standing position

 

Bentover Row
Bend over at hips holding bar with shoulder-wide grip

Pull bar toward chest

Keep back flat and do not raise torso

Lower down with control and repeat

 

Barbell Curl
Grip bar slightly wider than shoulder width

Curl bar up to chin level, keeping elbows locked in place

Lower bar with control

 

Tricep Extension
Lie down with back on bench and arms straight up in front of chest

Grip bar with only 6-8 inches between hands

Lower bar toward forehead bending only at elbows

Keep upper arms locked

Raise weight through same motion to starting point while keeping elbows narrow

 

Hang Clean
Grip bar just outside athletic stance

Begin with bar just above knees with back locked, shoulders up and abs and chest flexed

Explode by forcefully shrugging and fully extending hips, knees and ankles

Pull bar up, keeping it close to chest

Drop under bar and catch it along front of shoulders in athletic stance with knees bent

 

Front Squat
Hold bar across front of shoulders with elbows high

Begin in athletic stance with toes pointing slightly out

Focus on a high point on the wall in front of you

Squat down with control and good posture until thighs are just below parallel

Keep weight back on heels

Drive upward out of the squat into starting position, keeping eyes up and chest out

 

Lat Pulldown
Sit at pulldown machine with slight backward lean

Grasp bar with overhand grip slightly wider than shoulder-width

Pull bar down to below chin level without leaning back any more than from starting position

Control weight back to starting position

 

Goodmornings
Stand with bar resting on back and knees slightly bent

Bend forward at hips keeping back flat and tight

Drive hips back

 

Clap Push-Ups
Begin in push-up position

Lower down until sternum touches floor

Explode up by pushing down into floor

Clap as many times as you can while in air

Immediately repeat upon landing

 

Chin-Ups
Grasp bar with underhand grip

Pull body up until chin is above bar

Lower down with control until arms are straight

 

Alternate Dumbbell Military Press
Stand holding dumbbells at shoulder level with tight core

Drive one dumbbell toward ceiling until arm is straight, without leaning backward or to side

Lower back down and repeat with other dumbbell

 

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