BJJ Warm Up Routine | Full Body, Use Before Jiu Jitsu

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What's the BEST warm up routine for BJJ?
Truth is, there's no one-size-fits-all when it comes to the perfect warm up...
But that said, there are a few key things we all need in a good warm up and this routine hits the majority of those things. Further, the standard jiu jitsu class warm up sucks, so this routine will go a long way to helping any jiu jitsu player be well prepared for their training session.
THIS WARM UP INCLUDES EXERCISES THAT WILL:
- Get key muscle groups like the glutes activated
- Increase hip mobility so you can work your savage guard
- Mobilise the spine, shoulder and upper back for better movement
- Get your nervous system and your athleticism switched-on
The other important feature of a warm up like this is that it doesn't take too long (because you likely don't have a lot of spare time before class starts). For that reason this routine should take no longer than 5-10 mins to complete.
I would love to know how this went for you, and if you felt your performance on the mat improve after doing it! Post your comments below
CHAPTERS -
00:00 start
02:59 intro
03:12 best warm up for BJJ
05:33 tabletop press
07:14 active pigeon
08:35 cossack squat
10:45 side hip raise
11:49 hopping drill
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[@hecticram2739]

Listened to the podcast then came to this video, was really surprised there aren’t many views or comments this is quality stuff right here

[@bulletproofforbjj]

Thanks for coming across from the podcast! It’s early days for us here, so we’re putting in the work, hoping to reach more people in time 🤙🏼

[@jonih104]

Your vids are starting to pop up to my youtube feed and I'm glad they do! Thanks for putting the work in and offering free education, this year your channel will grow massively for sure!

[@bulletproofforbjj]

Thanks for your support brother! We are working on making the best content we can. Let us know if you have any requests?

[@chg26]

Good stuff!!

[@uiradaljovem2469]

Thanks for the video, already trying some, and it is helping me a lot.

[@bulletproofforbjj]

Glad its helping you mate!

[@AlexTapia8616]

So excited to give this a go for my Tuesday warmup

[@bulletproofforbjj]

Let us know how it goes for you!

[@defguy319]

This is great, thank you!!

[@bulletproofforbjj]

you're welcome!

[@BJJourney]

Amazing bro. Thanks a lot. Oss

[@serg8004]

Perfect! ... I'll try this today before class starts

[@bulletproofforbjj]

How’d it go for you??

[@Benneh__l]

Awesome thank ya!🙃😁

[@bulletproofforbjj]

you're welcome!

[@rafaelriato4921]

Great tips... Thanks... Hugs from Brazil... Oss!!!

[@bulletproofforbjj]

Glad to hear it Rafa! Oss

[@ClaarTube]

So good.

[@bulletproofforbjj]

cheers!

[@paintpaintpaintco.6039]

You guys need more likes! Love the info. Do you stretch after class as well?

[@bulletproofforbjj]

Thank you! Yes we do. Big fans of post training stretch for recovery and flexibility 👌🏼

[@Mrcherrardcohen]

Wow this let me know I need a lot of work.

[@bulletproofforbjj]

Ah very good! Get to work then, my friend : )

[@steelersfist]

Good stuff you put out here! Will definitely incorporate some exercises in my routine. What would you recommend for post training?

[@bulletproofforbjj]

big fan of static stretching post training. Couples great with some nasal breathing - the combo helps down regulate the nervous system nicely.

[@steelersfist]

@@bulletproofforbjj So basically same stretches but holding for longer in a static manner?

[@jameswilsonmusic7749]

Great video. I notice though its a lot of lower body.. any reason for that?

[@melvinkumar89]

The common thought is not to stretch cold muscles, is it ok to start these exercises as the very first exercise on the mat or is it better to start with some jumping jacks? Thanks beasts!

[@bulletproofforbjj]

NO JUMPING JACKS! 😂 But seriously start with active mobility and once the body temp is elevated then go to the longer hold moves.

[@seekdiscomfort1942]

Do y’all have a cool down routine for after class?

[@bulletproofforbjj]

Great question! We do have some. Will post a video on it

[@seekdiscomfort1942]

@@bulletproofforbjj that would be awesome! Thanks! Love the podcast and the vids

[@jkbc]

why the other guys arms, one smooth and one hairy LOL