Body Saw for BJJ
The body saw is an advanced plank variation where you shift your body forward and backward while maintaining a plank position on sliders or a stability ball. The changing lever arm creates intense anti-extension demand. This exercise builds the core rigidity that makes you incredibly difficult to move from top position.
✓ Step-by-Step Instructions
- 1 Place your feet on sliders or a towel on a smooth floor.
- 2 Set up in a forearm plank position.
- 3 Brace your core maximally.
- 4 Shift your body backward by extending through the shoulders.
- 5 Slide forward by pulling back through the abs.
- 6 Maintain the plank rigidity throughout the movement.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Develops extreme core rigidity for maintaining top control. The shifting resistance trains the core to stay rigid while the body moves, directly applicable to maintaining pressure during guard passing.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Hips sagging during the backward shift
- ⚠ Not shifting far enough backward
- ⚠ Holding breath
- ⚠ Losing core engagement at the extremes
🔄 Variations
- → Stability ball body saw
- → Long-range body saw
- → Single-leg body saw
- → Body saw with push-up
Track Your Body Saw Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Body Saw help my BJJ game? ▼
Develops extreme core rigidity for maintaining top control. The shifting resistance trains the core to stay rigid while the body moves, directly applicable to maintaining pressure during guard passing.
What equipment do I need for the Body Saw? ▼
You will need: sliders or towel. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Body Saw? ▼
The Body Saw is rated 4 out of 5 in difficulty. This is an advanced exercise. Build up to it progressively and ensure you have the prerequisite strength and mobility. A proper warm-up is required before performing this exercise.