Why You Should Adopt the Warm-Up Routine of Brazilian Jiu-Jitsu Fighters

To succeed, Brazilian Jiu-Jitsu (BJJ) fighters must showcase agility, strength, flexibility, and a vast repertoire of throws and submission techniques on the mat. Their training is known as one of the most demanding in combat sports, and the warm-up routine plays a crucial role in preparing the body.

What Is Brazilian Jiu-Jitsu?

Brazilian Jiu-Jitsu is a martial art that emerged in the early 20th century and has rapidly gained popularity among both beginners and seasoned fighters worldwide. Most of the combat takes place on the ground, with the fighter’s primary tools being throws, chokeholds, and joint locks.

What Does a BJJ Training Session Look Like?

Essentially, it is a high-intensity interval training followed by skill reinforcement in realistic combat scenarios (sparring).

The initial part of the session often proves challenging for newcomers, incorporating animalistic movements, drills to practice escapes and submissions, running, yoga elements, and various push-up variations.

The BJJ Fighter’s Warm-Up

The warm-up is tailored to the fighter’s needs on the mat: it activates muscles, stretches joints, and provides static load to the body. The inclusion of yoga elements makes the warm-up smooth and controlled, yet by the end, the fighter is fully primed for combat.

While some exercises are quite specialized, many can be easily adapted for anyone looking to improve their fitness.

1. Stretching Chest, Shoulders, Neck, and Back Muscles

Goal: Develop body awareness, stretch muscles, and mentally prepare for training.

Stretching receives significant focus. Yoga poses like Shavasana help stretch the core muscles and joints of the arms and legs. Special attention is given to neck mobility, with all movements performed slowly and deliberately.

2. Shoulder Rolls

Goal: Loosen the shoulder girdle and prepare the shoulders and neck for strain.

Shoulder rolls are safer than somersaults but require technique and practice. Mastering this movement allows you to warm up the entire shoulder area using your body weight.

3. The "Earth Measurer"

Goal: Warm up and engage the muscles of the legs, arms, and chest.

Stand tall, then bend to touch the floor with your fingers. Walk your hands forward until you reach a plank position. Perform a push-up, then step your feet forward until your toes touch your hands. Repeat based on your fitness level.

4. Wrestler’s Bridge (Shoulder Bridge)

Goal: Stretch spinal joints and loosen the shoulder girdle.

Perform the bridge by supporting yourself on one shoulder instead of the hands or head, as in freestyle wrestling. After lifting, gently shift your hips toward the opposite shoulder.

5. Lunges

Goal: Strengthen leg muscles and stretch pelvic joints.

Lunges can be performed with torso twists, backward, sideways, or combined with rolls. Technically simple yet highly effective when done slowly to maximize static load benefits.

6. Stepping Over While Lying Down

Goal: Stretch the spine and prepare it for multidirectional stress.

While lying down, one leg steps over the other and pulls the body toward itself. Then the other leg steps over, rotating the torso in the opposite direction, and the sequence repeats.

7. Burpees

Goal: Push your limits and build endurance.

Jump up, drop down, perform a push-up, then jump up again. Repeat according to your fitness level. Burpees are among the most grueling exercises for BJJ fighters, developing strength, agility, and cardiovascular endurance.

While these exercises won’t make you a BJJ fighter overnight, they will undoubtedly help you get into excellent shape. Give them a try, and you’ll see the results for yourself.

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