Why strength training matters for BJJ
Let's cut to the chase: strength training for BJJ doesn't need to be complicated. You don't need fancy machines, specialized equipment, or hours in the gym. What you need are a handful of simple, effective exercises that build the kind of strength that actually transfers to the mats.
Strength training for BJJ isn't about becoming a bodybuilder or powerlifter. It's about building functional strength that helps you maintain better posture, execute techniques with more efficiency, and stay injury-free over the long term. The exercises in this guide focus on fundamental movement patterns that directly translate to grappling.
If you're new to strength training, check out our beginner's guide to strength training for BJJ to understand how to program these exercises around your training schedule. And if you're ready for a complete plan, we have free strength training programs designed specifically for BJJ practitioners.
1. Deadlift
The deadlift is arguably the single most important exercise for BJJ athletes. It builds your posterior chain (hamstrings, glutes, lower back), improves grip strength, and teaches you how to generate power from your hips.
Why it matters for BJJ:
- Strengthens your entire back for maintaining posture in guard
- Builds grip strength for collar grips and sleeve control
- Develops hip hinge mechanics used in takedowns and sprawls
- Prevents lower back injuries from constant bridging and shrimping
How to do it:
- Stand with feet hip-width apart, bar over mid-foot
- Bend down and grip the bar just outside your legs
- Keep your back flat, chest up, and core tight
- Drive through your heels and stand up, pushing your hips forward
- Lower the bar back down with control
Common mistakes: Rounding your back (keep it neutral), pulling with your arms (let your legs do the work), and rushing the movement.
2. Squat
The squat builds leg strength and teaches you how to generate power from your base. Whether you're passing guard, executing sweeps, or defending takedowns, strong legs are non-negotiable.
Why it matters for BJJ:
- Develops explosive power for takedowns and scrambles
- Strengthens your base for maintaining top pressure
- Builds leg drive needed for passing guard
- Improves mobility and flexibility in your hips and ankles
How to do it:
- Stand with feet shoulder-width apart, toes slightly out
- Keep your chest up and core engaged
- Lower down like you're sitting in a chair
- Go as deep as your mobility allows while keeping your heels down
- Drive through your heels to stand back up
Common mistakes: Knees caving in (push them out), lifting your heels (work on ankle mobility), and leaning too far forward.
3. Push-ups or bench press
Push-ups (or bench press if you have access to a barbell) build pressing strength that's crucial for creating frames, maintaining top pressure, and posting out during scrambles.
Why it matters for BJJ:
- Strengthens your ability to create and maintain frames
- Builds pressing power for posting and defending
- Develops shoulder stability to prevent injuries
- Improves your ability to apply pressure from top positions
How to do it (push-ups):
- Start in a plank position with hands slightly wider than shoulders
- Keep your body in a straight line from head to heels
- Lower your chest to the ground with control
- Push back up explosively
- Keep your core tight throughout
Common mistakes: Sagging hips (engage your core), flaring elbows too wide (keep them at 45 degrees), and doing half reps.
Programming tip: If regular push-ups are too easy, try explosive push-ups or add a weight vest. If they're too hard, start with elevated push-ups (hands on a bench).
4. Pull-ups or rows
Pull-ups are the ultimate upper body pulling exercise. They build back strength, improve grip endurance, and develop the pulling power you use constantly in BJJ.
Why it matters for BJJ:
- Strengthens pulling mechanics for grips and controls
- Builds lat strength for maintaining back control
- Develops grip endurance for long rolls
- Improves shoulder health and posture
How to do it:
- Hang from a bar with hands slightly wider than shoulders
- Pull yourself up until your chin clears the bar
- Lower back down with control
- Avoid swinging or using momentum
Can't do pull-ups yet? Start with: Dead hangs (just hang from the bar), Negative pull-ups (jump up, lower down slowly), Assisted pull-ups (use a band or machine), or Inverted rows (horizontal pulling under a bar).
Common mistakes: Not going to full extension at the bottom, kipping or swinging, and not engaging your lats.
5. Overhead press
The overhead press builds shoulder strength and stability, which is crucial for maintaining posture under pressure and posting during transitions.
Why it matters for BJJ:
- Strengthens shoulders for posting and hand fighting
- Improves ability to maintain posture in turtle position
- Builds pressing strength for framing and creating space
- Prevents shoulder injuries from repetitive movements
How to do it:
- Stand with feet shoulder-width apart, bar at shoulder height
- Grip the bar just outside your shoulders
- Press the bar straight overhead
- Lock out your elbows at the top
- Lower back down with control
Common mistakes: Arching your back too much (engage your core), pressing the bar forward instead of straight up, and not achieving full lockout.
Alternative: If you don't have a barbell, use dumbbells or do pike push-ups for a bodyweight option.
6. Horizontal rows
Rows complement pull-ups by training horizontal pulling strength. They're essential for developing a strong, healthy back and improving your pulling mechanics from different angles.
Why it matters for BJJ:
- Balances out all the pressing you do in top positions
- Strengthens your back for maintaining posture
- Improves pulling strength for grips and controls
- Builds upper back thickness that helps with positional control
How to do it (barbell row):
- Bend at your hips with knees slightly bent, back flat
- Grip the bar with hands shoulder-width apart
- Pull the bar to your lower chest
- Squeeze your shoulder blades together at the top
- Lower back down with control
Alternatives: Dumbbell rows (single arm or both arms), Inverted rows (bodyweight option), or Cable rows (if you have access).
Common mistakes: Using too much weight and swinging, not pulling to your chest, and rounding your back.
How to program these exercises
These six exercises form the foundation of any good strength training for BJJ program. Here's how to incorporate them into your training:
Simple approach:
Pick 3-4 exercises per workout and do 3-4 sets of 5-8 reps. Train 2-3 times per week on days when you're not doing intense BJJ training.
Example split:
- Day 1: Deadlift, Push-ups, Rows
- Day 2: Squat, Pull-ups, Overhead Press
Need a complete plan? Check out our free training programs:
- Basic strength program for BJJ - 2-day program using the 5/3/1 method
- BJJ strength: 1-3 day plan - Flexible program for different schedules
Important considerations
Recovery matters: Don't do heavy strength training for BJJ the day before competition or important training sessions. Your BJJ training should always be the priority.
Start light: If you're new to these movements, start with lighter weights and focus on form. Bad form leads to injuries, and injuries keep you off the mats.
Progressive overload: Gradually increase the weight, reps, or sets over time. Small, consistent progress is better than trying to do too much too soon.
Listen to your body: If something hurts (not the good muscle burn, but actual pain), stop and figure out what's wrong. BJJ already beats up your body enough.
Building explosive power
Once you have a solid foundation with these exercises, you might want to add explosive power training to your routine. Exercises like box jumps, medicine ball throws, and Olympic lift variations can take your game to the next level. We cover this in detail in our article on how to build explosive power for BJJ.
Don't forget grip strength
While the exercises above will build general grip strength (especially deadlifts and pull-ups), you might want to add specific grip training if that's a weakness in your game. Check out our guide on grip strength training for BJJ for targeted exercises.
Key takeaways:
- These 6 exercises build functional strength that transfers directly to BJJ
- Focus on proper form before adding weight
- Train 2-3 times per week, not on heavy BJJ days
- Progressive overload is key for long-term gains
- Recovery is just as important as the training itself
- Check out our free training programs for complete plans
Remember, strength training for BJJ is about building a strong foundation that supports your technique, not about becoming a powerlifter. Keep it simple, stay consistent, and let your improved strength show up on the mats.
For more detailed programming and how to fit strength training into your BJJ schedule, read our beginner's guide to strength training for BJJ.