Best Strength Exercise for BJJ: Turkish Get Up + Our Standards

If we could only choose one exercise to build BJJ-specific strength - it would be the Turkish Get Up

The benefits of the TGU are many:
shoulder stability
core strength
lower body stability and coordination
development of base
strengthens and reinforces your ability to frame effectively

The TGU is one of the Bulletproof For BJJ Strength Standards, because we believe it to be one of the best strength exercises for BJJ. As such it is a key feature of our program. In this video we outline how to perform the movement efficiently, as well as the other important exercises we use to build a strong, coordinated TGU.

Those exercises are:
Get Up Sit Up
Overhead Back Lunge
KB Windmill

Most people hit a plateau when trying to increase the weight of their TGU. By combining these other 3 movements into your training you will strengthen all of the areas required to make consistent progress. This will allow you to take your strength, and performance on the mats to new heights.

THE BULLETPROOF FOR BJJ TGU STANDARDS:

Blue: 15% of bodyweight x 2 reps each side
Purple: 25% of bodyweight x 2 reps each side
Brown: 35% of bodyweight x 2 reps each side
Black: 40% of bodyweight x 2 reps each side

As an example - a 72kg athlete would be required to perform 2 reps each side with an 18kg weight (kettlebell/dumbell) to achieve purple belt status in the Bulletproof For BJJ program.

CHAPTERS:

00:00 intro
00:41 Get Up Sit Up
01:33 Overhead Back Lunge
02:22 KB Windmill
03:38 Turkish Get Up

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