Best Strength Exercises For BJJ: Pressing Standards

What is the best pressing strength exercise for BJJ?

Bench press, dips, push ups, military press - there’s a lot of good strength exercises out there -

But what makes an exercise great for BJJ...?

In our opinion, the exercise has to offer more than just one benefit. A lot of exercises can make you stronger. But what else can a great exercise do for me?

We believe the Kettlebell overhead press, and 2 of its variations, are the most effective and transferable pressing exercises for BJJ players. Here’s why:

BJJ players suffer from poor overhead mobility. This restricts development of certain aspects of their game while also causing shoulder and upper back issues over time. The single arm overhead press (where done correctly) is an excellent way to improve overhead mobility.

BJJ requires strong and well rounded shoulder development. Arms get twisted in every direction, so having a strong rotator cuff (internal shoulder musculature) is imperative if you train BJJ. The KB Palm Press and Bottoms Up Press develop the rotator cuff in a way that most standard pressing exercises cannot.

Framing and posting on the mats both require you to be strong from palm all the way through to the feet. You also need to be able to post (and frame) in multiple directions. The 3 variations of pressing presented in this video help to develop your strength for these two actions.

Having strong grip and core strength is imperative for BJJ. These press variations help develop both grip and core strength simultaneously.

The other consideration for us, is making an exercise efficient. By following the Bulletproof For BJJ Pressing Standards you can extract the maximal amount of strength development from just one kettlebell. This means you get more bang for your buck from one single piece of equipment saving money and time.

Make sure you watch til the end to find out exactly what the Bulletproof For BJJ Press Standards are…

Is your press strong enough to be a coloured belt level?? Let us know in the comments below.

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