BJJ or Brazilian Jiu Jitsu is a combat sport wherein a player is required to have immense core strength apart from a strong grip which forms the essence of the game. But doing the same thing over and over again may lead to boredom calling for an urgent need of breaking the monotony which may hamper performance as a grappler. Here are a few alternatives of strengthening exercises that led to this burn out.

Bulgarian Split Squat

9 out of 10 times, it is the instability in the knee which causes injuries to the BJJ players. Though the nature of the sport is such that it makes them prone to knee injuries, but it can be resolved with split squats which are highly useful. Bulgarian Split Squat fuels flexibility, stability and strength. It is the ideal exercise to protect knees form injuries. Here is how to do it:

  • Take a dumbbell in both the hands. With arms extended, make sure your palms face each other.
  • Keep feet hip width apart
  • Now place your instep of the rear foot on a bench. The distance between the two feet should be at least 3 feet.
  • Bring your hips down to the floor. Stop for a while and come back to the original position. Do the same with the other leg.

Isometric Inverted Row

The technique applied to this makes it appear like chin up, the difference lies in it being done in horizontal position. You can use suspended rope rings, a bar or a smith machine. Hold the ropes or bar with your hands. The distance between the two hands should be more than the shoulder width. The body should lie straight on the ground. Then:

  • Bend your elbows. Bring your chest towards the bar.
  • Hold the bottom position for 15 minutes.
  • Perform 3-5 inverted rows quickly

Beginners can try doing 20-30 repetitions by making use of their body weight.

Roll Up

The pain in the joints is often the reason people want to stay away from some kind of exercises. The roll up exercise strengthens forearms improving gripping ability without causing any joint pain.  In this, a handle is tied to a piece of rope with weight on the other side. Here is how to perform it:

  • The grappler has to hold the handles and pretend as if reviving handlebars of a motorcycle.
  • Use one hand at a given time.
  • Roll up the rope around the handle

Kettle-Ball Front Squats

It is an amazing variation to the traditional squats done with the bars. Here is how to perform it:

  • Hold a kettle ball close to the chest.
  • Hold it by the horns with one of the heads facing upwards between your palms.
  • Keep your feet shoulder width apart.
  • Now sit back positioning your body in between your knees.
  • Try and bring your body as close to the ground as  possible but the feet should always be in touch with the floor .
  • When near the floor, make sure your elbows touch the inner side of your legs, thus pushing your knees outside.
  • Come back to the original position with your chest out.

Loaded Carries

It increases strength, rectifies imbalances and improves grip while challenging the whole body. The grappler can carry a dumbbell, kettle-ball, farmer tubes or similar equipments. Here is how to perform it:

  • The real difficulty is to remain standing with eyes up, shoulders back and down (not raised) and then walk the distance.

One can try unilateral alternative with the equipments only on one side. It is really a big challenge as this forces them to balance without leaning on one side but is greatly useful.

Try them! These alternative exercises will turn the weakest links into the strongest. But this also demands for a high level of hygiene. This way, work out hard and maintain health too.