Top 10 Exercises for BJJ: Beginner
This is for you if you’re super new to strength training and don’t know where to start, or if you’re tight, stiff and/or recovering from injury.
1. Front Foot Elevated Split Squat
Ah, the trendy split squat making waves since 2020 during the explosion of the ATG/Knees Over Toes movement. Few people know that this exercise has been around a long time, learning about it from our late mentor, Charles Poliquin.
Why?
Stronger knees for take downs, knee cuts, and other positions where you knee drives forward over your toes
Improves hip mobility for better guard retention
Front leg: strengthens the quad/knee in deep knee flexion
Back leg: stretches hip flexor, increase bridging/hip escape range of motion
Improves knees strength and resilience, provided you’re getting low enough
Technique tips:
“Hamstring to calf” in the bottom (if you can’t do this, elevate your front foot more)
Perfect this movement at body weight first before adding dumbbells
2. Lat Pull Down, V-Grip
Why?
Helps balance and correct BJJ posture by strengthening the mid back
Improves pulling strength
Trains the back (lats) and biceps
Helps shoulder mobility (stretch through lats at the top, overhead mobility)
Technique tips:
Get a FULL stretch at the top (shoulder blades shrug up, arms fully straight, head through arms, biceps to ears)
To initiate the pull: chest up, shoulder blades down
There are various grip implements: The V-grip is a great beginner friendly, easy to use, attachment
3. 45 Degree Incline Press, Dumbbell
Why?
Improves framing and pressing strength (chest, shoulders, triceps)
High carry over to combat sports because of inclined angle
Compared to overhead pressing, a 45 degree angled press is better if you are dealing with pre-existing shoulder issues or pain
Technique tips:
Press with a NEUTRAL GRIP (this allows for deeper bottom position, and is more “shoulder friendly” if you’re dealing with pain, specifically in the AC joint)
Pull your shoulder blades together in the bottom
4. Lying Leg Curl, Dorsi Flexed
Why?
Important muscle for deceleration, important for stand-up and stop-and-go movements on your feet
Submission strength for triangles (pulling your opponent close to you with your feet/hamstrings/bending your knees)
Hamstrings are an important part of the posterior chain, which helps with speed development
Many people have weak hamstrings (relative to their quads), so stronger hamstrings = more knee joint stability, durability and structural integrity
Technique tips:
Go ALL the way down (legs fully straight), and ALL the way up (pad touching your butt)
Different foot positions hit different parts of the hamstrings – start with the DORSI FLEXED position (toes pointed to shins, think ”back-take hooks”)
5. Seated Goodmorning, Barbell on Back
Why?
Improves hip mobility, specifically adductors and hamstrings
Stronger postural and standing strength (think getting out of being sprawled on)
Stronger posterior chain = better athletic performance
Technique tips:
Hinge through the hips, back straight, chest up
Feet slightly in front of knees for better base of support
There are various ways to load this movement if you’re struggling with shoulder mobility, making it difficult to place the bar on your back, there are other variations you can do
6. Seated Elbow on Knee External Rotation
Why?
Rotator strength and range of motion – think kimura defense, strength and mobility to maintain kimura position under attack
Shoulder more durable shoulder to fall on
Stronger external rotator = stronger pressing strength (training the “little muscles” to help support bigger compound lifts)
Helps improve “BJJ posture” and “desk posture”
Technique tips:
Go ALL the way down (stretch and strengthen through the bottom)
Keep your knee still
Maintain elbow to knee connection the entire time
7. Standing Calf Raise
Why?
Stronger and more mobile ankles = safer stand up and improved ability to move smoothly on your feet
Ankle strength and mobility affect your knees and hips (many people have poor ankle mobility which can negatively affect your knees, hips, back and shoulders)
Technique tips:
Go ALL THE WAY DOWN, find the stretch down there
Legs straight
Toes forward
*If you don’t have a standing calf raise machine, you can set this up using the Smith Machine (bar on your back, standing on a step)
8. 45 Degree, Chest Supported, Trap 3 Raise
Why?
Stronger upper back = better pulling strength
Trains mid back postural muscles, important for overall shoulder health and integrity
Helps improve and counteract BJJ posture
Technique tips:
Arms straight!
Go lighter than you think! (If you’ve never done this before, start with body weight only)
Squeeze shoulder blades back and down, think “into your back pocket”
If it’s exceptionally hard to get your arms up, work on improving shoulder and upper back mobility
9. Poliquin Step Up
Why?
Strengthens the knee in the end range of extension (when leg is straightening)
Targets the VMO (vastus lateralis oblique), important for knee stabilization
Knee strength and resilience
Great for knee rehab *start with a more regressed version than this
Technique tips:
Stand tall, keep weight on the working leg
Watch out for excessive hip hiking (moving through the hips instead of the knee)
Gently tap other heel to floor (avoid shifting weight forward and crashing down)
Elevate heel with small wedge or change plate
10. Neck Bridge, Against Wall
Why?
Concussion prevention, stronger neck = reduction in concussion severity
The first step to progressing to more advanced neck extension exercises
Stronger neck and increase stability for wrestling, “head-forward” techniques and posting strength
Technique tips:
Back and neck should stay straight as you lift your hips and back off the wall
Push your head into wall
