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Rotation Is Critical for Jiujitsu Power


The BJJ Performance Tip of the Week | #020

Mobility🧘🏽‍♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐

Edition: Friday, June 16th, 2023

Jiujitsu athletes are not bodybuilders. A lot of jiujitsu athletes who lift weights for BJJ tend to follow “bodybuilding” or “powerlifting” style programs.

While there is certainty benefit to these strength approaches, think hypertrophy and strength gain, the problem lies within what’s missing and neglected.

That brings us to rotation. But why is rotation so important? If ever you’ve had a rib injury you’d quickly realize just how much POWER is generated from your core and how much you rely on a strong, stable, dynamic core that can move and generate power in multiple different planes, angles and jiujitsu positions.

How do you improve your core strength you ask? Well…

🔄The answer lies in the power of Rotation Training!

Jiujitsu isn't just a sport—it's a dynamic interplay between two athletes navigating complex movements.

That is why I include rotation exercises in all my workout programs, which enhance your core stability and your ability to rotate—both explosively and safely.

Here are some highly effective rotation exercises and why I like them:

Click on each image for a video demo👇

Image demonstrating landmine twistsImage demonstrating med ball rotationsImage demonstrating weighted twists


🏋️‍♀️ Ballistic Landmine Rotations:

This full-body workout not only targets your core but also amplifies your overall power and agility. By teaching your body to generate rotational power from the ground up, this exercise mirrors many BJJ movements.

🔵 Medicine Ball Band Rotations:

A unique blend of dynamic resistance from a band and weighted resistance from a medicine ball makes this exercise a powerhouse for your workout routine. By challenging your stability and improving rotational strength, you'll find your explosive movements during jiujitsu bouts enhanced.

🔀 Weighted Twists:

This simple, seated core exercise targets your obliques and central core muscles, delivering improved stability and rotational power—an invaluable asset when you're looking to control your opponent on the mats!

Incorporating these exercises into your strength and conditioning routine is a surefire way to supercharge your core stability and your ability to generate power from your core in different dynamic jiujitsu positions.

(Note: Always consult with a fitness professional to ensure you are performing exercises correctly to prevent injury.)

Get StrongerFaster and more Powerful on the mats, while reducing your risk of injury. Take my FREE Fitness Quiz here.

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