I’ve been training Brazilian Jiu-Jitsu for years, and let me tell you, if you want to succeed in those tough competitions, you need serious BJJ conditioning and strength.
It’s not just about technique; you’ve got to be physically prepared to keep up with the pace and intensity.
That’s why having a solid BJJ strength and conditioning program, along with a nutritious diet, is non-negotiable.
Today, I’ll guide you through 11 must-do exercises for a solid base of strength, conditioning, and cardio to keep up with the fast rolling pace and to outlast your opponents.
Key BJJ Strength and Conditioning Exercises
Here’s a list of some must-do exercises to take your BJJ strength and conditioning to the next level.
Let’s break them down and check out some of the videos to get you started!
1. Romanian Deadlifts
The Romanian Deadlift (RDL) is a powerhouse move that strengthens your posterior chain—the muscles that run down the back of your body, like your hamstrings, glutes, and lower back.
This helps with hip drives and staying strong when an opponent tries to pass your guard or pin you.
How to do it:
- Stand with your feet hip-width apart, holding a barbell at hip height.
- Push your hips back while lowering the bar to your shins, keeping your back straight.
- Squeeze your glutes and push your hips forward to return to standing.
Watch this video for a detailed step-by-step guide:
2. Single-Arm Kettlebell Clean
The single-arm kettlebell clean is an excellent exercise for building grip strength and explosiveness, both of which are crucial in BJJ.
Plus, it works your entire core, back, and lower body, making it a great full-body move for grapplers.
How to do it:
- Start with a kettlebell between your feet.
- Use your hips to swing the kettlebell up to your shoulder in one smooth motion.
- Focus on keeping your core tight and control the movement.
Here’s a video to help you perform it properly:
3. Kettlebell Swing
The kettlebell swing is all about explosive hip power and cardio endurance, two key elements in BJJ.
It’s a dynamic move that not only strengthens your hips and glutes but also works your core, back, and shoulders.
How to do it:
- Stand with your feet shoulder-width apart and hold the kettlebell with both hands.
- Swing the kettlebell between your legs and then explosively drive your hips forward to swing it up to chest height.
- Keep your arms relaxed and let your hips do the work.
Learn how to master the kettlebell swing with this video:
4. Jump Squat
Jump squats are an excellent conditioning exercise that improves lower body power and cardio endurance.
They work your quads, glutes, and hamstrings, and they’re especially useful for explosive movements like guard passing or shooting for takedowns.
How to do it:
- Start in a squat position with your feet shoulder-width apart.
- Jump as high as you can and land softly, immediately returning to the squat position.
- Keep your core tight and chest up during the movement.
This video will guide you through the form:
5. Barbell Back Squat
The barbell back squat is a full-body strength exercise that primarily targets your legs but also engages your core, back, and shoulders.
Squats are essential for building the lower body strength needed for takedowns, guard retention, and positional control.
How to do it:
- Stand with the barbell resting across your upper back and feet shoulder-width apart.
- Squat down until your thighs are parallel to the floor, then drive through your heels to stand back up.
- Keep your chest up and core engaged.
For detailed instructions, check out this video:
6. Kettlebell Turkish Get-Up
The Turkish get-up is a full-body exercise that builds core strength, mobility, and stability.
In BJJ, this move is incredibly useful for developing the ability to get up off the ground quickly, especially when transitioning from defensive to offensive positions.
How to do it:
- Start lying down with a kettlebell in one hand, arm extended.
- Use your free arm to push yourself up to standing, keeping the kettlebell overhead.
- Reverse the motion to return to the starting position.
Here’s a video to help you nail the technique:
7. Pull-Ups
Pull-ups are a fantastic upper-body exercise that builds strength in your lats, shoulders, and arms.
These muscles are critical for maintaining strong grips and breaking an opponent’s posture.
Pull-ups also work your core, which is key for stability in BJJ.
How to do it:
- Grab the bar with an overhand grip, hands shoulder-width apart.
- Pull yourself up until your chin is above the bar, then lower yourself down with control.
- Focus on engaging your core and back muscles to lift yourself.
Need help with form? Check out this video:
8. Bench Press
The bench press is a powerhouse upper-body strength exercise for BJJ athletes. It primarily targets your chest (pectoralis major), while also engaging your shoulders (anterior deltoids) and triceps.
Beyond building strength, it can help boost your endurance, making it a must-add to your training routine.
In the video below, Jeff Nippard walks you through the proper technique and offers tips on how to avoid common mistakes and injuries.
9. Barbell Overhead Press
The barbell overhead press builds upper body strength, focusing on your shoulders, triceps, and upper chest.
It’s crucial for developing the strength to frame and push off an opponent in scrambles or when working from the bottom.
How to do it:
- Stand with the barbell at shoulder height, hands shoulder-width apart.
- Press the barbell overhead, locking your arms at the top.
- Lower it back down to your shoulders with control.
For a full breakdown of the movement, watch this video:
10. Bent-Over Barbell Row
The bent-over barbell row is an upper-back exercise that builds strength in your lats, traps, and rhomboids.
It’s excellent for improving grip strength and developing the pulling power you need to control your opponent in BJJ.
How to do it:
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
- Bend your knees slightly and hinge at the hips, keeping your back straight.
- Pull the barbell towards your chest, squeezing your shoulder blades together at the top.
This video will help you perfect your form:
11. Lateral Squat Walk With Resistance Band
This exercise targets your glutes and hips.
These muscles are super important for guard retention and movements like shrimping or switching angles from the bottom position.
The resistance band adds intensity and forces you to engage stabilizing muscles.
How to do it:
- Place a resistance band around your legs, just above your knees.
- Get into a squat position and take small steps to the side while staying low.
- Keep your core tight and don’t let your knees cave in.
Learn more about how to do this move with this video:
Final Thoughts
In Brazilian Jiu-Jitsu, the combination of strength and conditioning can make all the difference.
Whether you’re defending against a guard pass, trying to submit an opponent, or scrambling out of a bad position, having explosive power and endurance is essential.
These exercises are the foundation of any solid BJJ strength and conditioning program. Mix them into your routine to improve your overall game and stay on the mat longer.
Remember, progress comes from consistent effort. Stick to your routine, and you’ll start feeling the difference in your rolls.
