5 EXERCISES FOR GRAPPLING STRENGTH

[@merkins87]

Tldr: Zercher Squat Sumo Deadlift Bent Over Row Floor Press Pull Ups

[@joshuasettlage]

Yessir!

[@SIickTurtIe]

Side lateral raises to look more beastly in ur gi/rashguard.

[@joshuasettlage]

hahaha FACTS

[@wasabi5338]

i thought its just either side or lateral raises? Side lateral sounds redundant its like saying vertical up

[@SIickTurtIe]

@@wasabi5338 yea I slipped

[@David-ty5jk]

Glad you covered grappling instead of just bottom position strength exercises and sub exercises

[@joshuasettlage]

Thanks, Daivd!

[@glitzandgratitude1170]

Definitely going to add these exercises a couple times a week. I can attest that setting some time for the extra work like this will pay off on the mats.

[@joshuasettlage]

yessir!!!

[@janbin4062]

He has cauliflowers so I trust him!

[@joshuasettlage]

yessir!!

[@liltino4224]

Thanx bro I’m bouda b beasting on the mats. 💪🏽

[@joshuasettlage]

yessir!!

[@awakenotwoke6930]

Your knowledge is golden. I can attest to all of these. I’ve used them on myself for the mats, and continuously use these for my clients especially BJJ practitioners. Loving the content brother🦾🦾

[@joshuasettlage]

Thank you so much homie!

[@Africanallday]

Informative and good combination. 🔥🔥up

[@joshuasettlage]

Appreciate it!

[@marceltaylor5400]

Completed the first session this morning, adductors on 🔥

[@joshuasettlage]

lets goooo!!

[@Fengshawn86]

Thanks for the tips!

[@joshuasettlage]

Happy to help!

[@willbrooksofficial]

Love the tips bro! I implement almost all of these and they are for sure game changers

[@joshuasettlage]

Let's gooo!!

[@calebvinson8703]

Great stuff! Subbed.

[@joshuasettlage]

Thanks homie!!

[@Andalousymehdi]

thank you for this advices i will do it 🤙 do you have any trick or advice to practice Bjj with a herniated disc pleas 😔

[@joshuasettlage]

I suggest talked with your physical therapist on that one

[@MuayThai-Kickboxing]

Good stuff 💪💪

[@joshuasettlage]

Appreciate it! :)

[@wallaceferreira8320]

Great information, thx for sharing, congrats!

[@joshuasettlage]

thank you!!

[@josephgueits7891]

My gym only has access to heavy dbs. Anyway to work in db work for similar results?

[@joshuasettlage]

Yup!!

[@tronicgreen9138]

Surely just getting strong and heavy anyway possible is correct I wouldn't think there would even be individual exercises

[@joshuasettlage]

Yup! The exercises are specifically selected due to their specificity to the athletic demands of Jiu Jitsu

[@Witcherworks]

This is a diamond in the rough channel for sure. Glad I found it 😌

[@joshuasettlage]

Thank you so much!! That means a lot to me! If you find my content valuable, I'd love it if you could help share it with some of your training partners who may find it useful too!

[@Witcherworks]

@@joshuasettlage Anything BJJ with strength, I will send them your way! Funny thing is, i guessed what the last exercise was lol. The floor press was a new addition I learned from you and the reasoning made so much sense!

[@joshuasettlage]

@@Witcherworks Right on homie! You know wassup!

[@jonzwikk1582]

please share a tutorial or follow along workout that uses all these great exercises for BJJ strength and conditioning

[@joshuasettlage]

I have workouts like these on my IG!

[@TC-bv4on]

Why the zerker squat v. Front squat? More core intensive?

[@joshuasettlage]

i have a video breaking down the Zercher Skwaat vs. Front Skwaat on my channel 💪🏽

[@valeriybaibossynov2690]

My favourite exercises is little bit different from yours, but the one you listed is great. My favourite for basic strength is Sumo deadlift, and kettlebell/Barbell military press. When it comes to bjj specific prep it is double KB clean and jerk long cycles, It is amazing. I would go with rows and pull ups, but I love been minimalist.

[@valeriybaibossynov2690]

Turkish get up is great as well

[@joshuasettlage]

I love all those! It's been a minute since I've done some double kb clean and jerks! Thanks for sharing!

[@joshuasettlage]

@@valeriybaibossynov2690 I love me some TGU's!

[@jeegollyboiohboi3598]

@@joshuasettlagewhy the sumo deadlift instead of a zercher?

[@joshuasettlage]

@@jeegollyboiohboi3598 I break it down in this video: kzbin.info/www/bejne/j2mTg41ne5ykerM

[@secretobvious6033]

900th like bro 💪💪💪

[@joshuasettlage]

YESSIR!!!

[@jeggarty]

Why do you prefer a zercher instead of just a front squat? If an athlete can do front squats properly is there benefit to zercher over front squat?

[@joshuasettlage]

Both are great exercises! Zercher skwaats allow you to sit back a little more and load up more of the posterior chain.

[@jeggarty]

@@joshuasettlage good point. Just came across you on ig a few days ago absolutely loving your content bro ❤️

[@joshuasettlage]

@@jeggarty thanks for the follow homie!

[@ivanz6588]

Very well explained. I was looking for this information. Thanks

[@joshuasettlage]

Glad you found it helpful!

[@user-lh4hv3tx8b]

Awesome stuff!

[@joshuasettlage]

Thanks!

[@thestone7428]

What Rep and Set ranges would you suggest?

[@joshuasettlage]

Check out my videos on the Conjugate Method. I go over a lot of stuff on sets & reps in those videos. :)

[@thestone7428]

@@joshuasettlage can you show me the link to the vid please? I cant find it

[@joshuasettlage]

@@thestone7428 kzbin.info/www/bejne/gZ3Xm6uKhdZqh6M

[@thestone7428]

@@joshuasettlage Thank you so much🙏

[@joshuasettlage]

@@thestone7428 happy to help!

[@ronin_9]

Love it!

[@joshuasettlage]

Thanks AJ!!

[@michaelstewart6652]

Great video

[@joshuasettlage]

Thank you Andrew! I'm stoked to here you enjoyed it!

[@chazfernandez4180]

Very informative video, thanks 🙏🏻

[@joshuasettlage]

Thank you Chaz!

[@futbol1972]

Anyways I started training jujitsu 3x a week and do lifting full body workouts 3x a week. Looking for a way to get conditioning up without burning my self out. I have all kinds of functional training equipment including a echo rogue bike, kb, tire, ropes, punching bags etc..I can't run do to a bad knee. I was thinking about getting the tank m1 or a rower to add to my equipment. I don't know how to incorporate cardio without overtrainning. I like to do 30 min hitt workouts with kb, sand bags etc but I feel like instead of helping my endurance it will backfire. So what if I do 3x jujitsu, 3 times fullbody workouts lifting and 2 hitt workouts a week,? By the way iam a fit 50 year old. I look fit but endurance ways iam not. Lol I go at 6am to like about 7:20am I usually roll 2 times for 5 min rounds.

[@joshuasettlage]

I’d suggest watching the wrestling and Jiu Jitsu cardio videos I have on my page! There are workouts in there that you can try 💪🏽

[@oglegacy4086]

Great niche

[@joshuasettlage]

Thank you!

[@rafaelg.toledo1701]

can you recommend whole body workout for boxing please include exercises,sets and reps thanks

[@joshuasettlage]

I would suggest checking out @darustrong on youtube for boxing workouts!

[@tairapeace]

⚡🔥

[@joshuasettlage]

yessir!

[@eduardojorge5275]

Nice video Joshua! Another pull up variation I like is the neutral grip, because it mimics well when you grab your adversaries gi. Cheers from Brazil. Subscribed.

[@joshuasettlage]

Thank you Eduardo! I really like neutral grip pull ups as well. I like to rotate various pull up hand positions about every 3-4 weeks to prevent accomodation. Thank you so much for subscribing!

[@MisterPeanutButter1]

What about the front squat instead of the Zercher squat? Just about everything you said about the Zercher applies to the front squat (namely it's still a squat, but also helps to strengthen thoracic extension)...so I was wondering if you consider them equal or if one is definitely better for grappling. I spent the last few years developing the wrist flexibility to do front squats, so I'd prefer to stick with those.

[@joshuasettlage]

This is a GREAT question! I have a video on my channel going over the similarities and differences between the two. I love front skwaats and if an athlete has the proper mobility, I will add them into their training program. But I would not consider one to be better than the other. Thanks for commenting!

[@MisterPeanutButter1]

@@joshuasettlage I watched that video, thanks! I'm usually focused on quads when I squat, so I'll stick with the front squat. I do deadlifts, RDL, hip thrusts, and bridge curls for my posterior chain.

[@joshuasettlage]

@@MisterPeanutButter1 If thats the case then I think front skwaats would be a better option for quad hypertrophy. And right on bro! Sounds like a dope program you're running!

[@shaigerena1558]

Niceee

[@joshuasettlage]

Thank you Shai!

[@albertoa6247]

Skwaat??

[@joshuasettlage]

Whats good Alberto! Thanks for watching the video! Skwaat is just a funny way I like to spell Squat lol

[@elliott1970]

ngl your hamstrings are beautiful.

[@joshuasettlage]

Thank you!

[@mh-kd1hi]

Sorry but we see your face more than the workouts which is not good, too much talking is not the best way anymore

[@joshuasettlage]

Thanks for the feedback homie!

[@tianje7859]

At least he shows and explains the exercises, the other guy “garage strength” just keeps talking and talking and never actually shows any damn exercises and goes on about motivational bs.

[@joshuasettlage]

@@tianje7859 thanks for watching! I’m glad you liked the video!

[@ItsLonzo1]

He literally shows the workout.

[@kentusmc0311]

@@tianje7859 nah stop it, garage strength is very thorough