BJJ Strength Training
Build the raw power for takedowns, guard passing, and controlling opponents. These compound and isolation exercises develop the muscle strength that translates directly to dominance on the mat.
By Difficulty
All Strength Training Exercises sorted by difficulty
Goblet Squat
The goblet squat is a beginner-friendly squatting variation that teaches proper squat mechanics whil...
Dumbbell Row
The single-arm dumbbell row builds unilateral pulling strength that addresses muscle imbalances betw...
Push-Up
The push-up is a fundamental bodyweight pressing exercise that builds pressing endurance and shoulde...
Lat Pulldown
The lat pulldown is a machine-based pulling exercise that builds lat width and pulling strength with...
Glute Bridge
The glute bridge is a foundational hip extension exercise that activates and strengthens the glutes ...
Back Extension
The back extension strengthens the spinal erectors, glutes, and hamstrings using a hyperextension be...
Sumo Squat
The sumo squat uses a wide stance with toes pointed outward, heavily targeting the inner thighs and ...
Inverted Row
The inverted row is a bodyweight pulling exercise performed hanging under a bar with feet on the gro...
Face Pull
The face pull is a rear deltoid and rotator cuff exercise performed with a cable or resistance band....
Farmer Carry
The farmer carry is a loaded walking exercise that builds total body strength, grip endurance, and c...
Cable Row
The seated cable row provides constant tension through the entire pulling range of motion, building ...
Reverse Fly
The reverse fly isolates the rear deltoids and upper back muscles that are critical for shoulder hea...
Lateral Raise
The lateral raise isolates the medial deltoids, building the shoulder width and pressing endurance n...
Romanian Deadlift
The Romanian deadlift isolates the hamstrings and glutes through a controlled hip hinge with minimal...
Barbell Row
The barbell row is a fundamental pulling exercise that develops the back thickness and rowing streng...
Chin-Up
The chin-up uses a supinated grip that recruits more biceps involvement than the standard pull-up. T...
Dumbbell Overhead Press
The dumbbell overhead press adds instability that forces each arm to work independently, building ba...
Bench Press
The bench press develops horizontal pressing strength that translates to framing and pushing opponen...
Floor Press
The floor press is a partial range bench press performed lying on the floor, limiting the range of m...
Landmine Press
The landmine press is a shoulder-friendly pressing variation using a barbell anchored at one end. Th...
Seal Row
The seal row is performed lying face down on an elevated bench, completely eliminating momentum and ...
Hip Thrust
The barbell hip thrust isolates the glutes through a full range of hip extension, building the explo...
Walking Lunge
Walking lunges build functional single-leg strength while training balance and coordination through ...
Trap Bar Deadlift
The trap bar deadlift uses a hexagonal bar that allows a neutral grip and more upright torso positio...
Kettlebell Swing
The kettlebell swing is a ballistic hip hinge that develops explosive hip extension power and cardio...
Barbell Hip Bridge
The barbell hip bridge is performed flat on the floor with a loaded barbell across the hips, targeti...
Suitcase Carry
The suitcase carry is a single-arm loaded carry that challenges anti-lateral flexion of the core. Ca...
Deficit Push-Up
The deficit push-up is performed with hands elevated on blocks or plates, allowing a deeper range of...
Barbell Back Squat
The barbell back squat is a foundational lower body exercise that builds the powerful leg drive need...
Front Squat
The front squat places the barbell across the front deltoids, demanding greater core engagement and ...
Bulgarian Split Squat
The Bulgarian split squat is a unilateral lower body exercise that builds single-leg strength and ba...
Pull-Up
The pull-up is the gold standard upper body pulling exercise, building the lat and grip strength ess...
Overhead Press
The standing overhead press builds shoulder strength and stability critical for framing and posting ...
Weighted Dip
The weighted dip is a powerful upper body pressing exercise that targets the chest and triceps with ...
Good Morning
The good morning is a hip hinge exercise with the barbell on the back that heavily targets the hamst...
Single-Leg Romanian Deadlift
The single-leg Romanian deadlift combines hip hinge strength with balance and proprioception on one ...
Pendlay Row
The Pendlay row is a strict barbell row variation where each rep starts from a dead stop on the floo...
Cossack Squat
The Cossack squat is a deep lateral lunge that builds single-leg strength with extreme hip and ankle...
Kettlebell Clean
The kettlebell clean is an explosive hip-driven movement that brings the kettlebell from the floor t...
Rack Pull
The rack pull is a partial deadlift performed from elevated pins in a squat rack, allowing heavier l...
Conventional Deadlift
The conventional deadlift is the ultimate posterior chain builder, developing the hip hinge pattern ...
Sumo Deadlift
The sumo deadlift uses a wide stance that closely mimics BJJ sprawl and guard passing positions. It ...
Zercher Squat
The Zercher squat holds the barbell in the crooks of the elbows, forcing an extremely upright postur...
Turkish Get-Up
The Turkish get-up is a full-body movement that takes you from lying on the ground to standing while...
Windmill
The kettlebell windmill is a shoulder stability and hip mobility exercise performed by reaching towa...
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