Stop Neglecting Your Rotation for BJJ

The BJJ Performance Tip of the Week | #017

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

Edition: Friday, May 26th, 2023

One of the most common areas neglected by jiujitsu athletes is their ↪️ROTATIONAL STRENGTH↪️

Rotational training refers to exercises that involve twisting or rotating movements. This type of training is essential for jiujitsu athletes, as it improves core stability and rotational strength. By developing a strong core and rotational strength, you'll be able to generate more power in your techniques, move with more agility, and reduce your risk of injury.

Here are some of my favourite rotational exercises that you can incorporate into your training routine:

✅Resistance Band Medicine Ball Rotations 🏋🏽‍♀️

This exercise I learned from watching Phil Daru’s YouTube channel where he featured Carmen Del Mastro a Sports Performance Specialist. I’ve included it in my own programming and that of my clients as well. To perform the Resistance Band Medicine Ball Rotations:

• Attach a resistance band to a sturdy anchor point (like a power rack/squat rack) and hold onto it with both hands.
• Stand with your feet shoulder-width apart, facing perpendicular to the anchor point.
• Hug a medicine ball whilst keeping the resistance band in your bands and rotate your torso as far as you can to the side away from the anchor point, then back to the centre.
• To see a video demo click here.

✅Ballistic Landmine Rotations 🏋🏽‍♂️

This is one of my favourite explosive core exercises. It’ll improve your rotational core strength and explosive power. To perform ballistic landmine rotations:

• Attach a barbell to a landmine setup or corner of the wall (and place a weight to pin it to the corner).
• Hold the barbell with both hands and stand with your feet shoulder-width apart.
• Rotate your torso, keeping your arms (somewhat) straight
• Move the barbell from one side of your body to the other.
• To see a video demo click here.

✅Weighted Russian Twists 🏋🏽‍♀️

You’re probably familiar with this exercise as it’s quite common. To perform weighted russian twists:

• Sit on the ground with your knees bent and your feet flat on the floor.
• Hold a weight in your hands and lean back slightly.
• Rotate your torso and touch the weight to the ground on one side of your body, then do the same on the other side.
• To see a video demo click here.

Remember, it's important to start with lighter weights and focus on proper form and technique before increasing the weight. You can also try incorporating these exercises into a circuit or superset for an extra challenge.

✅Pallof Press🏋🏽‍♂️

This exercise targets the deep stabilizing muscles of the core and hips, which are essential for rotational movements. To perform the Pallof press:

• Attach a resistance band to a stable anchor point at chest height.
• Stand perpendicular to the anchor point with feet shoulder-width apart, and hold the band with both hands in front of your chest.
• Brace your core, and extend your arms straight out in front of your chest, maintaining tension on the band.
• Hold this position for 5-10 seconds, and then return to the starting position.
• To see a video demo click here.

✅Turkish Get-Ups 🏋🏽‍♂️

This exercise works the entire body, but also requires significant core stability and rotational strength. To perform the Turkish get-up:

• Lie on your back with a kettlebell in your right hand, and your right knee bent.
• Press the kettlebell overhead with your right arm, and extend your left arm and leg out to the side.
• Sit up, keeping your right arm extended overhead, and come to a kneeling position.
• Stand up, keeping the kettlebell extended overhead, and then reverse the movement to return to the starting position.
• To see a video demo click here.

Add in some rotational exercises to your routine and see how it can take your jiujitsu strength to the next level! 🔥