5 Essential Movements for BJJ Athletes

Brazilian Jiu-Jitsu (BJJ) is a demanding sport that requires a unique blend of strength, flexibility, and endurance. Whether you're rolling on the mats or prepping for a match, specific movements in your training can boost your performance. Here are five essential movements that will help you build strength, improve mobility, and elevate your BJJ game.

1. Couch Stretch

The couch stretch is a fundamental movement for opening up the hips, which often spend too much time in closed positions during training. This stretch targets the hip flexors and quads, promoting greater flexibility and mobility. Regularly doing the couch stretch will improve your flexibility. It will also boost your balance and stability. Both are key for effective guard retention and escapes.

How to:

1. Set your Hyper Pro to Hip Thrust mode.

2. Place the top of one foot on the Hip Thrust pad.

3. Kneel down on the opposite leg until your back leg is bent and your front leg is at 90 degrees.

4. Feel the stretch that is happening in your quads and hips.

5. Maintain a squeeze in your glutes to get the most out of the stretch.

6. Start with 30 seconds on each side and work towards being able to hold the stretch for 1 minute. 

2. Nordic Curls

Nordic curls are a great exercise for BJJ practitioners. They build isometric strength and eccentric control. This movement mimics pulling and controlling with the legs, especially in closed guard situations. Focusing on the pause at the bottom of the curl strengthens the hamstrings. It makes transitions, like bridges and hip escapes, more powerful. Adding Nordic curls to your regimen will help you maintain control and power in your movements on the mat.

How to:

1. Adjust your Hyper Pro to Nordic mode.
2. Put your feet in between the dual ankle rollers so your feet lay flat against the full sized footplate.
3. Lean your knees against the premium padding.
4. Bending from knee, lower your body down, making sure to keep your body straight.
5. Fight to control the way down.
6. Start with 3 sets of 5 reps. Only 1 time per week in the beginning is ideal so you can have time to recover. 

3. Back Extensions

Integrating back extensions into your training will enhance your overall stability. Back Extensions are also super important since the power back takes on a ton of pressure due to the nature of BJJ. This movement specifically targets the lower back and core, enabling you to resist pressure from opponents who may try to pull you off balance. A strong lower back is key for explosive movements. It lets you use techniques more efficiently and effectively.

How to: 

1. Adjust your Hyper Pro to 45° Back Extension mode.

2. Insert your feet into the dual ankle rollers, pressing firmly against the footplate.

3. Position your hips on the hip pads; they should sit below the hip bone.

4. Hinge forward until you feel a stretch in your glutes, lower back, or hamstrings.

5. Once you get to the bottom of the movement, use your glutes and hamstrings to bring yourself back up. This is one rep.

6. Start with 3-4 sets of 8-12 reps (You can do more reps if you are doing bodyweight) 

4. Hip Thrust Variations

Incorporating hip thrust variations into your routine will help you develop powerful glutes and a stable core. Strong glutes are key for explosive force. Which will help with escapes, balance, and grappling. Hip thrusts can enhance your performance on the mat by building the strength necessary to resist pressure and regain control.

How to:

1. Set your Hyper Pro up into Hip Thrust Mode.
2. Sit in front of the Hip Thrust Pad with your shoulders against it.
3. Use your glutes to push up into a bridge position.
4. Start with 3 sets of 5-8 reps. 

Tips

• The closer your feet are to your glutes, the more quad focused it will feel.
• The farther away your feet are from the glutes, the more hamstrings you will feel.
• Somewhere in the middle of the above 2, you will feel more of your glutes.

QL Stretch

The QL stretch opens the sides of the hips and abs. These areas often tighten from the twisting and turning in BJJ. This move boosts your tolerance for awkward positions. It makes you more adaptable in sparring or competition. Regularly practicing QL stretches will improve your mobility. They will also reduce injury risk by preparing your muscles for the high demands of BJJ.

1. Set your Hyper Pro to 45 ° Back Extension mode.
2. Get into the machine sideways with your feet pressing against the footplate.
3. Your working side leg will be on top and in front of the opposite leg.
4. Bend down until you feel a stretch along the side of your hips.
5. To make this a stretch-strength movement, come back up and repeat for 8-10 reps.
6. Start with 3 sets of 8-12 reps. 

Loaded Stretching with the Hyper Pro

Incorporating loaded stretching into your training can really elevate your performance by expanding your mobility options.

That’s where the Hyper Pro comes in! By blending strength and mobility training, you’ll gain better control and stability in those challenging BJJ positions.

With the Hyper Pro, you can focus on movements that target your weak spots, helping you build the strength you need to thrive in BJJ, whether you’re rolling in class or competing on the mats.

It’s all about making those tough positions feel a bit more manageable!

Conclusion

Incorporating these five essential movements into your training will provide a solid foundation for improving your performance in Brazilian Jiu-Jitsu. By focusing on mobility, strength, and control, you’ll be better equipped to handle the challenges that come your way on the mats. Don’t underestimate the power of functional training; it’s the key to unlocking your full potential in BJJ.

If you are ready to elevate your training for BJJ, start by investing in the worlds best all in one home gym machine. The Hyper Pro!

With the Hyper Pro you get 9 machines, 25+ exercises for the full body in one compact design.