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Straight arm

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Strength

Strength exercise for this movement pattern

Mobility

Don't skip the mobility exercise after each strength set

A note on the minimum & target sets and reps

Minimum: this is the minimum number of reps and sets you need to perform before moving up to the next level. If you can't complete this many reps and sets WITH GOOD FORM, move back down a level. 

Target: Before you move up to the next level you need to complete the target reps and sets WITH GOOD FORM for two consecutive workouts. It can be exciting to rush ahead, although consistency is important, not how quickly you progress.


1. Top position lean
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3
1. Wrist circles
Minimum reps & sets
  • Reps 20
  • Sets 1
​Target sets & reps
  • Reps 20
  • Sets 3

2. Top position leans
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3
2. Finger pointers
Minimum reps & sets
  • Reps 20
  • Sets 1
​Target sets & reps
  • Reps 20
  • Sets 3

3. low raised top holds
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3
3. elbow twists
Minimum reps & sets
  • Reps 20
  • Sets 1
​Target sets & reps
  • Reps 20
  • Sets 3

4. high raised top hold
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3
4. corkscrews
Minimum reps & sets
  • Reps 20
  • Sets 1
​Target sets & reps
  • Reps 20
  • Sets 3

5. high raised leans
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3
5. kneeling elbow extensions
Minimum reps & sets
  • Reps 20
  • Sets 1
​Target sets & reps
  • Reps 20
  • Sets 3

6. knees out frog stand
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3
6. top position elbow twists
Minimum reps & sets
  • Reps 20
  • Sets 1
​Target sets & reps
  • Reps 20
  • Sets 3

7. frog stand
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3
7. top position elbow extensions
Minimum reps & sets
  • Reps 20
  • Sets 1
​Target sets & reps
  • Reps 20
  • Sets 3

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