Brazilian Jiu-Jitsu Shoulder Exercises for Better Strength Training

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Are you wondering how you could improve your performance in Brazilian Jiu-Jitsu? Well, don’t worry because we have you covered! Brazilian Jiu-Jitsu is considered one of the most sophisticated forms of martial arts and the best sport to use as self-defense. However, it’s considered one of the most difficult and serious sports. It requires a lot of determination, rigorous training, and concentration from an athlete. Often, people begin training before they start Brazilian Jiu-Jitsu classes or perform additional training to excel at the sport.

Brazilian Jiu-Jitsu sparring
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Forms of Brazilian Jiu-Jitsu

Although learning self-defense is a priority in Brazilian Jiu-Jitsu, it has also been converted into a proper MMA (mixed martial arts) sport. Of course, the rules are changed accordingly, but so is the dress code. 

In this article, we’ll focus on the dress code because when learning traditional Brazilian Jiu-Jitsu, the kimono style Brazilian Jiu-Jitsu Gi plays a vital role. When that dress code changes, so do the rules applied in the game and the techniques.

In Brazilian Jiu-Jitsu, some things are crucial. For example, how you escape from the grasps of your opponent, how you establish a safe distance, and finally, how well you can grapple and pin down your opponent for as long as possible. 

These are still the aims of the MMA sport, but the level of competition is increased, and the Brazilian Jiu-Jitsu Gi that supports all these techniques is removed, and the players are left with just wearing a simple rash guard. 

Role of Dress Code in Brazilian Jiu-Jitsu

The Brazilian Jiu-Jitsu Gi is a loosely fitted garment that allows the players with equal opportunity of grasping one another and establishing a stronghold. When it gets wet with sweat, this fabric also causes friction, making it even more challenging for the players to perform well. Now, this is excellent practice for both the opponents, both holding down their opponent and trying to escape. Brazilian Jiu-Jitsu’s many techniques and moves are designed keeping this garment in mind so the opponents can practice well.

Now imagine when the players have to perform in a rash guard. Of course, the rules and the techniques tend to vary, but the most important thing is that the level of competition and difficulty increases. The rash guard is super absorbent, so it does not slow down the competitors. It helps them move swiftly and very quickly, as the game requires. But unfortunately, the players then have to struggle to get a proper hold of their opponent because of the lack of garment for them to hold on to.

Brazilian Jiu-Jitsu requires strength and skill
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Hence the one thing that helps them push through these hindrances is how muscular their upper body is. The art lies in the power of the arms and hands. The stronger their grasp is, the more stamina they have to hold down an opponent or push them over to escape, the better they will perform. So what is our number one advice for those trying to up their game at the Brazilian Jiu-Jitsu? Do plenty of strength training!

Here are some of our suggested strength training exercises.

Brazilian Jiu-Jitsu Strength Training

Planks to Build Core and Upper Body Strength

Planks for upper body strength
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Planks are one of the best exercises that develop core strength and upper body strength very efficiently. All you need to do is lie flat on your belly, place both hands under your shoulders and then lift your entire body in a lean position so that your whole body weight is resting on your hands and your toes. 

It might seem like an easy exercise, but the truth is that as a beginner, you might be unable to hold your weight for more than 20 seconds because of how much strength this position requires from you. 

We suggest starting with 30 seconds and then gradually holding this position for more than a minute. You will feel how effective this position is once your entire body starts to shake and you begin to sweat through your gym clothes!

Pull-Ups to Gain Upper-Body Strength

Another excellent weight training and upper body strength exercise, the pull-ups, require a lot of core energy. You will start by standing straight, raising your arms above your head to grab onto a vertical bar. When you have secured your grip, you will attempt to lift your entire body up as far as possible, so your feet are raised above the floor, and your shoulders come adjacent to the bar itself. It helps if you raise your feet to your stomach. 

It goes without saying that this is one of the most challenging exercises; however, it will strengthen your grip and also make your upper body strong. Try doing three sets of 20 each as a beginner, and then gradually, you can increase. 

Upper Body Training with Push-Ups

This is another variation of the plank, however, with some movement. Going into and securing the position of a plank, you will slowly bend your elbows so that your face touches the floor, and then you will push back again and come back into a plank position.

When you come down, you will feel your arms shake and burn the fat to create muscle mass. That is how effective this exercise is! We suggest doing three sets of 20 of this exercise as a beginner and gradually increasing the number. 

Deadlifts Build Strength for Brazilian Jiu-Jitsu

This exercise will require you to have either two dumbbells or one loaded barbell. You aim to lift your tools off the ground and bring them near your hips, all the while keeping your back in a perpendicular position. The objective is to feel the burn in your hamstrings and your upper body. If you begin to feel the pressure in your back, you’re doing something wrong, and you should seek guidance from a trainer. 

We suggest doing three sets of 20 of this exercise as a beginner. 

Squats with Kettlebell 

Squats are one of our favorite exercises because of how effectively it works on your back and your buttocks to make it firm. However, we are going to spice up this exercise with the use of a kettlebell! Bring a kettle right between your legs, and then begin doing squats as usual. When you have done at least three squats, it’s time to start swinging the kettlebell so that when you go down, the squat is between your legs, but when you stand right up, you swing the kettle upwards right in front of your chest with your arms extended in front of you. 

Do three sets of 20 of this exercise as a beginner. 

Brazilian Jiu-Jitsu Strength Training: What’s Next?

Now that you’ve learned how you can strengthen your upper body for Brazilian Jiu-Jitsu, check out some of our other posts for other ways to improve your strength and endurance with a variety of workouts!

Brazilian Jiu-Jitsu shoulder exercises for better strength training
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