The Best Strength and Conditioning Exercises for Jiu Jitsu (Because Rolling Doesn’t Count as a Full-Body Workout… Yet)

So, you’ve been hitting the mats for Brazilian Jiu-Jitsu (BJJ) and you’re feeling good, but here’s the thing: if you want to level up your game, rolling alone isn’t enough. Yes, BJJ is a workout in itself (and let’s be honest, nothing builds strength like trying to escape from an armbar while gasping for air). But if you want to improve your endurance, power, and overall grappling ability, you’ve got to supplement your training with some serious strength and conditioning exercises. It’s like adding an espresso shot to your workout routine—suddenly, you’ve got more power and stamina than you ever thought possible. These exercises will not only help you dominate on the mats but will also make you less likely to get tired halfway through your rolls. Here are the best strength and conditioning exercises that will have you submitting opponents (and probably impressing everyone at the gym, too).

1. Deadlifts: Because Your Lower Back is Not Just for Sitting

Ah, the deadlift. It’s one of the best exercises to build raw strength, and it’s a game-changer for BJJ. Deadlifts target your posterior chain (that’s fancy talk for your back, glutes, and hamstrings), which are essential for almost every position in BJJ. Think about it—escaping side control, exploding out of a closed guard, and even pulling off sweeps all require you to use your posterior chain. Deadlifts will help you develop the hip drive, core stability, and lower-body power you need to move effectively on the mats. Plus, they’ll make your back feel like a solid wall when you’re trying to escape a submission. Pro tip: Make sure to start light and get your form right—otherwise, your lower back might tap out before you do.

2. Pull-Ups: Because You’ll Be Hanging on for Dear Life During a Roll

You’ve probably heard this before: BJJ is all about control. Well, if you want to control your opponent, you need to be able to pull yourself up, grab that collar, and maneuver your way to a dominant position. Pull-ups are an absolute must for developing upper-body strength, particularly in your back, shoulders, and arms. This is key when you’re working from the top position or trying to escape from bottom positions. Plus, they’ll help you feel less like you’re drowning when someone is trying to pass your guard. Start with assisted pull-ups if you’re a beginner, and work your way up to unassisted reps. You’ll be doing chin-ups while your training partners wonder how you manage to be so smooth.

3. Kettlebell Swings: Because Sweeping Requires Hip Power

If you’ve ever tried to sweep someone who outweighs you by 50 pounds, you know that power is everything. Kettlebell swings are one of the best exercises for developing explosive hip power, which is a game-changer for BJJ. The explosive movement mimics many of the actions you’ll use on the mat, such as lifting your opponent during a sweep or executing a strong bridge. Kettlebell swings target your glutes, hamstrings, and core, giving you the strength and power to make those critical moves. Plus, they’re a great full-body exercise that will get your heart rate up and your body moving. Swings are a must for anyone looking to improve their explosive power on the mats.

4. Farmer’s Walks: Because Grip Strength Is Everything (And You Don’t Want to Let Go)

You’ve heard it before: a strong grip is essential in BJJ. Whether you’re trying to maintain a collar grip, fight off a submission, or control an opponent, your grip strength will make all the difference. Farmer’s walks are one of the best ways to build grip strength, endurance, and overall core stability. Simply grab a pair of heavy dumbbells or kettlebells, and walk for a set distance. Your grip will burn, but that’s exactly what you want. Plus, farmer’s walks also work your traps, shoulders, and forearms—basically every part of your body that contributes to a strong, tight grip. This exercise will have you locking in that perfect grip on your opponent’s collar or sleeves like it’s second nature.

5. Squats: Because You Need Strong Legs for Guard and Sweeps

There’s a reason squats are a staple of any athlete’s workout routine: they’re one of the best ways to build strength in your legs, hips, and core. In BJJ, you’ll need all three to effectively sweep opponents, maintain guard, and drive through your submissions. Squats help develop the explosive leg strength required for all of those movements. If you’ve ever been stuck in guard trying to sweep someone, you know that strong legs are a necessity. Squats also help improve your mobility, which is crucial for transitioning between positions. Whether you’re doing bodyweight squats or heavy barbell squats, this exercise will make your legs feel like steel (in a good way) when you’re rolling.

6. Planks: Because Your Core is the Backbone of Your BJJ Game

A strong core isn’t just for looking good on the beach; it’s essential for almost every aspect of BJJ. From maintaining posture during guard to executing sweeps, your core does all the heavy lifting. Planks are one of the best ways to build stability in your core and improve your overall balance. In addition to strengthening your abs, planks also work your shoulders, back, and glutes. If you’re struggling to keep your posture in half guard or trying to escape from bottom side control, a strong core will make all the difference. Add side planks, too, to target your obliques and improve your ability to transition between positions.

7. Hip Thrusts: Because Power Comes from the Hips

We’ve all heard that saying about the importance of hip power in BJJ, and it’s true. Your hips are the key to most of the powerful movements in BJJ, from sweeping to bridging and even executing submissions like the armbar. Hip thrusts target your glutes and hip flexors, building the explosive power necessary for executing high-intensity movements on the mats. Strengthening your hips will give you the power to throw an opponent, bridge your way out of bad positions, and improve your overall ability to move efficiently on the ground. Plus, they’ll make you feel like an unstoppable force during your rolls.

8. Medicine Ball Slams: Because BJJ Requires Explosive Power

Explosive movements are the key to success in BJJ, whether you’re trying to pass guard or escape a bad position. Medicine ball slams are a great exercise to develop full-body explosive power. They target your core, shoulders, and legs, while also engaging your arms and back. Plus, the dynamic motion mimics the fast-paced movements required during a roll. Throwing the ball down hard is a great way to channel aggression and intensity while building the kind of power you need to execute your BJJ techniques with speed and force. Try adding these to your routine for a fun yet effective way to build power.

Conclusion

BJJ isn’t just about rolling—if you want to get the most out of your training, you’ve got to put in the work outside the gym, too. Strength and conditioning exercises like deadlifts, pull-ups, kettlebell swings, and squats will help you build the power, endurance, and stability necessary to take your grappling game to the next level. Whether you’re looking to improve your guard, escape side control, or develop the grip strength to submit your opponents, these exercises will make all the difference. So, get to work, supplement your rolling with these exercises, and get ready to see some serious gains both on and off the mats.