bodyweight drills Jiu Jitsu

Unleash Your Inner Warrior: Mastering Jiu Jitsu with Bodyweight Drills

Elevate Your Jiu Jitsu Game and Dominate the Mat

Are you ready to enhance your jiu jitsu skills and become a formidable force on the mat? Look no further than the power of bodyweight drills. These versatile exercises not only improve your strength, mobility, and endurance but also provide a solid foundation for mastering the art of jiu jitsu. In this article, we will guide you through a collection of bodyweight drills specifically designed to elevate your jiu jitsu game. By incorporating these drills into your training routine, you'll develop the physical attributes necessary to outmaneuver your opponents and achieve victory.


Benefits of Incorporating Bodyweight Drills into Your Training

Before we dive into the specific bodyweight drills, let's explore the art behind these exercises and the advantages they offer to jiu jitsu practitioners. Bodyweight drills focus on leveraging your body's weight as resistance, allowing you to develop functional strength, flexibility, and control. Unlike traditional weightlifting exercises, bodyweight drills enhance your overall athleticism by engaging multiple muscle groups simultaneously.

When it comes to jiu jitsu, mastering bodyweight drills is crucial because they closely mimic the movements and demands of the sport. These exercises improve your core strength, balance, and coordination, enabling you to execute techniques with precision and efficiency. By incorporating bodyweight drills into your training routine, you'll develop the fundamental attributes needed to dominate your opponents on the mat.

Essential Jiu Jitsu-Specific Bodyweight Drills

  • Bear Crawls: Unleash the Beast Within
  • Shrimp Exercises: Perfect Your Hip Escape
  • Sprawls: Enhance Your Takedown Defense
  • Hip Bridges: Strengthen Your Core and Hips
  • Jump Squats: Develop Explosive Power

Let's delve into some jiu jitsu-specific bodyweight drills that will take your grappling skills to new heights:

Bear Crawls: Unleash the Beast Within Bear crawls are an exceptional exercise for developing overall body strength, mobility, and coordination. Mimicking the movements of a bear, this drill engages your core, shoulders, and legs, while also enhancing your endurance. Start in a push-up position and crawl forward, moving opposite limbs together (right hand with left leg, left hand with right leg). Maintain a low position and focus on keeping your body stable. Incorporating bear crawls into your routine will improve your agility, balance, and ground movement skills.

Shrimp Exercises: Perfect Your Hip Escape Shrimp exercises are a staple in jiu jitsu training for good reason. They enhance your hip mobility, flexibility, and control, which are crucial when executing techniques such as escaping from the bottom position. To perform a shrimp, lie on your back with your knees bent and your feet close to your glutes. Push through your heels and bridge your hips off the ground, shifting your body to one side while maintaining control. This drill strengthens your core, improves your hip movement, and enables you to escape unfavorable positions more effectively.

Sprawls: Enhance Your Takedown Defense Sprawls are essential for any jiu jitsu practitioner looking to defend against takedowns and maintain control on the ground. This explosive movement helps improve your reaction time, agility, and overall strength. Start from a standing position, lower your hips, and quickly extend your legs backward as if preparing to counter an opponent's takedown attempt. Land on the balls of your feet, maintaining a stable position. Sprawls not only enhance your defensive skills but also increase your conditioning and endurance on the mat.

Hip Bridges: Strengthen Your Core and Hips Hip bridges are a fantastic drill for developing a strong and stable core, as well as improving your hip mobility. Lie on your back with your knees bent and your feet flat on the ground. Drive through your heels and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top, then slowly lower your hips back down. Hip bridges target your glutes, hamstrings, and core muscles, providing a solid foundation for various jiu jitsu techniques that require hip movement and control.

Jump Squats: Develop Explosive Power Jump squats are excellent for building explosive power, which is vital for executing explosive movements during takedowns, sweeps, and submissions. Begin in a squat position, then explode upward, extending your hips, knees, and ankles simultaneously. Land softly and immediately transition into the next rep. Jump squats engage your quadriceps, glutes, and calf muscles while improving your explosiveness and coordination. Incorporate jump squats into your routine to elevate your jiu jitsu game to a whole new level.

In conclusion, mastering jiu jitsu requires more than just technical knowledge; it demands physical prowess and agility. By integrating jiu jitsu-specific bodyweight drills into your training routine, you'll unlock a new level of strength, flexibility, and control. Whether you're a beginner or an experienced practitioner, these drills will enhance your performance on the mat and help you dominate your opponents. Unleash your inner warrior and let these bodyweight drills be your secret weapon in the world of jiu jitsu.


  1. "The Benefits of Bodyweight Training." American Council on Exercise. Retrieved from:
  2. "9 Effective Bodyweight Exercises for Jiu Jitsu Practitioners." Evolve MMA. Retrieved from:
  3. "Why Bodyweight Training Is So Effective for Brazilian Jiu-Jitsu." Breaking Muscle. Retrieved from:

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