Inchworm for BJJ
The inchworm is a full-body movement that combines a hamstring stretch with shoulder stabilization in a flowing sequence. Walking the hands out to a plank and back develops the mobility and conditioning needed for grappling transitions. It serves as both a warm-up and a light conditioning exercise.
✓ Step-by-Step Instructions
- 1 Stand with feet hip-width apart.
- 2 Hinge forward and place your hands on the floor.
- 3 Walk your hands forward until you reach a plank position.
- 4 Hold the plank for a beat.
- 5 Walk your hands back toward your feet.
- 6 Stand up and repeat.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Warms up the entire posterior chain and shoulder girdle before grappling. The flowing movement trains the body awareness needed for smooth transitions between positions on the mat.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Bending the knees excessively
- ⚠ Moving too quickly through the movement
- ⚠ Not reaching full plank position
- ⚠ Holding breath during the movement
🔄 Variations
- → Inchworm with push-up
- → Inchworm with rotation
- → Reverse inchworm
- → Wide-stance inchworm
Track Your Inchworm Progress
Log your conditioning sessions alongside your BJJ training. Track your training with MatTime for a complete picture of your athletic development.
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Frequently Asked Questions
How does the Inchworm help my BJJ game? ▼
Warms up the entire posterior chain and shoulder girdle before grappling. The flowing movement trains the body awareness needed for smooth transitions between positions on the mat.
What equipment do I need for the Inchworm? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Inchworm? ▼
The Inchworm is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.