Top 5 Gym Exercises for Jiu Jitsu

[@shauncreed1315]

Gurphs deadlift disappointment hurts more than my fathers general disappointment in me.

[@adamjones7891]

It made me feel bad. 1.7x bw offender myself.

[@stevenhewes1990]

@@adamjones7891 I laugh in 3.7 time BW deadlift... ...Muhahahahaha!!!

[@nolewilliamsontrains]

I powerlifted for years and stopped about two years ago with the heavyweight. I weighted 230 when I was my strongest but now I’m 200 to move better at bjj but I replaced my bench with weighted dips and back squats with front squats but this video is making me think I should switch them back. I just found my recovery was better from throwing around less heavy weight.

[@benbray4982]

Yes it is. Recovery is key. BJJ is rough on the body, when you get to a certain strength level, more strength is negligable and if anything probably hurts your cardio therefore bjj more. Especially as you get older.

[@ChrisBoyLb]

I’m not sure if I’ve seen you guys mention it but do you both train BJJ? As I see the Bristol Open t shirt 👍🏻 Love the video guys

[@kevinboueri1051]

Thanks lads, can you do a video on plyometrics for bjj??

[@oldercloudify]

49-year-old hobbyist. I break these exercises up into two sessions per week, and train BJJ at moderate intensity four days per week. I’d love to include a third day of lifting, but two must suffice.

[@BO2Letsplay]

Surely there’s nothing wrong with flaring on rows? Would it not target more rear delts and upper back as opposed to lats (which is what we want)?

[@sikastrength]

The rear delts are best left to face pulls, rear felt flyes etc. The lats are the largest muscle in the upper body so we want to maximise their work. The mid back is targeted with or without elbow flair. The rear delts will be also but another concern is you don't want fighters practicing more internal rotation of the shoulders as there's already a large emphasis on this during fighting.

[@shannonheathcliffmul]

would love to see this for striking sports, although i assume the answers are pretty similar

[@JN-L97]

Didn’t think about full ROM pull ups & it helping for arm bars! Good thought. Any likely difference between pull ups & chins for bjj or a case of splitting hairs ?

[@timthemaranta3148]

Is this the first time we've seen gurph bench

[@dfitz5384]

It's the only time he's ever benched. His shoulders have been tight ever since

[@kindathicc1609]

Thoughts on floor press for BJJ? Great video btw!

[@MrSpicabooo]

Probably want a full range bench, while rolling your training partners or opponents gonna be right on top of u, no space.

[@dfitz5384]

I really like it, there's a huge carryover. As David says here, full ROM will be more beneficial, but the floor press is still great. Especially seeing as many BJJ athletes have shoulder restrictions previously

[@benbray4982]

If you're having to push from an extreme rom, as your shoulder is at during a bench press, your energy is better spent moving your body into a better position and framing correctly. A strong frame will never see you in the position you're at at the bottom of a bench press.

[@adamjones7891]

I need to improve my feeble 120 kg deadlift. It's only 1.7x bodyweight, and my max clean is 81% of it.

[@hamishakl]

How about zercher squats and deadlifts

[@stevenhewes1990]

And I mean that in the meanest way possible.

[@fazzolarijames]

If you’re very heavy on takedowns instead of guard play, I’d recommended rows from the floor and front squats to really build up your strength for takedowns. Otherwise agree with the video.

[@sikastrength]

You can definitely include those and I'd barely argue with the row variation but a lot of BJJ athletes would not be strong enough to make use of front squats. The heavier weight they could use for the back squat would still prove more useful for BJJ. Obviously it doesn't have to be one or the other but if you're narrowing it down to most useful the back squat would all trump the front squat.

[@fazzolarijames]

@@sikastrength yeah i should have been clearer, I recommend front squats in addition to back squats, NOT instead of. Personally I like back squats twice a week, front squats once.

[@benbray4982]

@@fazzolarijames zercher definitely best for bjj

[@MrLGJ11]

Can you do this for rugby or just any rugby related content I eat it up

[@MrLGJ11]

Please

[@sikastrength]

Top 5 exercises for field sports coming at yeah soon

[@goldengloves49]

Easily the biggest issue with programming for this sport is not having an off-season. We train hard away too often for way too long

[@sikastrength]

Bruh we're blue in the face from saying it, have a video coming out on it soon

[@griffinmahon2988]

Top 5 exercises? I wonder if they will include back squat... "Up first, the back squat"

[@sikastrength]

It was always going to be there

[@benbray4982]

Why you wouldnt have dips or overhead press in over bench press I have no idea. When you're benching your back is locked into a solid position. When you're grappling your scapular and shoulders rotate to all kinds of positions. Shoulders are crushed enough from hard rolling, free movement and strength through the rom with your scapula moving IMO is way more important.

[@benbray4982]

Pulling from the lats and using your back would have far better carry over the an explosive, leg drive laden row which is mostly working your grip, arms and glutes.

[@jimmyjam6197]

see kzbin.info/www/bejne/qoTdn3-midatos0

[@raphaelgracia551]

Missing an abs exercise.