BJJ Core Workout: A 3-Day Plan for Grapplers

By PJ Nestler

In today's video, Coach PJ shares 3 of his favorite core exercises for bjj Workout .  Each of these exercises will challenge your core in a different way, but its exactly how you're going to need the stabilize or transfer power during jiu jitsu.

Start with the full framework: MMA Strength and Conditioning: The Complete Guide.

BJJ CORE Workout Series

High Plank Sandbag Slide

• Start in the top push up position
• Driving pressure into the ground
• Maintain a straight line from heels to the top of your head
• Lift one arm and slide the bag across the body.
• Alternate back and forth without losing body position.

Hanging Knee Raise

• Use a pull up bar
• Start with your legs out in front, so there is tension on the abs.
• Drive the knees up and hold the top position.
• Bring toes down under control, without allowing the back to sway.
• This also challenges the shoulders and grip strength

Partner Resisted Dead Bug

• One person, lying on their back, knees bent at 90 degrees, arms up.
• Place a stability ball between the knees and hands
• Maintain good body position, while the partner tries to move the ball.
• Tries to move their body or the ball, while they react and resist.
• Challenge the athlete, but make sure they are successful.

Check Out Coach PJ’s 3 Day Video Series for BJJ

Pair this with the jiu-jitsu movement library and the BJJ strength and conditioning guide.

Read Next

• the core exercise guide for fighters and grapplers
• the eight categories of core training
• rotational core exercises for MMA
• bracing drills for torso tension
• core training for athletes