Strength training for BJJ can be a minefield. Thousands of videos, articles and opinions. Yes, I'm partly responsible for that mess. So, how do you cut through the noise?
In this article I want to give you, maybe, the only 3 exercises you need for strength training for BJJ. So, if you're confused, don't have much time to do strength training, you have 3 go to exercises you can easily slot into your routine to complement your BJJ.
Apologies for the poor sound quality on this one - will be investing in a mic
In this video I'll start by explaining some key concepts on shoulder strength and mobility (key in the Get Up) before starting at ~4.30 explaining how to do the Turkish Get Up
This study measured the effectiveness of an isolated lumbar extension machine and kettlebell swings and their ability to fatigue the lumbar extensors (lower back muscles), thus showing particular exercises work those muscles.
I feel this has particular relevance in Brazilian Jiu Jitsu (BJJ) because lower back pain can be a common complaint from many BJJ and grappling practitioners. Whether caused by the sport or not, a big factor may be the constant flexion (or bent forward) position you see in the spine when in many positions. Strengthening the lower back once you've recovered from the initial injury could help prevent further problems in this area.