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The Best BJJ-Specific Core Exercises For You

best core exercises for bjj

Core strength isn’t just a buzzword in Brazilian Jiu-Jitsu—it’s a biomechanical necessity. Whether you’re a beginner or seasoned grappler, integrating the best BJJ-specific core exercises into your routine will optimize spinal stability, improve control, elevate your on-mat performance.

Why Core Strength Matters in BJJ

The core is most known for allowing our body to generate tremendous amounts of power from our legs/hip to our limbs – which is true, however there are far more key functions of the core that are less known

Injury Prevention & Spinal Integrity

During training, your core protects your lumbar spine from excessive bending or twisting & ensures a natural spine alignment – therefore prevents disc herniation & joint strain.

Furthermore, the core muscles act as a “natural gym belt” in a sort of way as it increases intra-abdominal pressure, supporting the spine and reducing compressive loads.1

Force Transmission & Power

The core muscles are very important for power generation as they allow force generated by your legs or hips to move efficiently through your trunk and into your limbs2 during takedowns, scrambles, and submissions. Techniques such as the hip bump sweep, twisters & hip throws rely heavily on the core for its rotational power.

  • A stable core ensures that energy leakages are reduced to a minimum, allowing for more efficient & powerful moves through all planes of motion
  • A weak core means your spine can bend or twist involuntarily when hit, reducing power output and increasing injury risk.

Breathing & Intra-abdominal Pressure

We touched on this earlier but the intra-abdominal pressure the core produces is also used to assist breathing. Efficient BJJ requires more than strength; it demands oxygen in order to produce energy via the many energy systems. The core muscles assist with:

  • Diaphragmatic breathing control during intense exchanges
  • Maintaining intra-abdominal pressure, which supports both spinal stability and breathing efficiency under load

Positional Control & Balance

A quick one but important nonetheless, the core muscles help maintain posture & balance when the body tries to resist outside forces. For example when trying to maintain balance while your opponent attempts a single leg takedown, the core muscles work efficiently in order to maintain balance & allow you to work on your defensive moves.

The Anatomy of The Core

The core is a complex system of muscles that all work together in order to stabilize the spine and pelvis, including the abdominal wall, back extensors, hip muscles, diaphragm, and pelvic floor3. Below is an infographic detailing the systems & muscles that make up the core to allow for a much simpler time understanding them.

As you can see, there are many systems consisting of many muscles that work to enhance force transmission, rotational power, injury prevention & so much more. These include:

The Local Stabilization System – Deep muscles that stabilize individual vertebrae.

The Global Stabilization System – Transfers loads, maintains alignment under motion.

The Breathing & Pressure Regulation System – : Produces large-scale movement like hip extension, spinal flexion.

The Global Movement System – Ensures breathing doesn’t destabilize the spine.

In order to train the core muscles in such a way which improves all of its functions, increases power, improves balance and more, we must utilize the best BJJ -specific core exercises that train the muscle group in the 3 planes of motion: Sagittal, Frontal & Transverse – which we go into more detail in the article linked.

The Best Core Exercises For BJJ Athletes

Including the following exercises into your Strength & Conditioning program will ensure that your core is targeted in all 3 planes of motion – meaning greater power, force transmission & control over opponents.

Ab Wheel Rollouts

These are great at building endurance in resisting spine hyperextension.

How to do them:

  • Kneel on a mat with the ab wheel in front of you
  • Grip the handles and slowly roll the wheel forward, keeping your pelvis tucked and core braced
  • Extend your hips diagonally downward to ensure great alignment and reduce the risk of spinal injury
  • Engage your abs to pull the wheel back to the start

Tip: Start with smaller roll outs as a beginner to ensure great technique & mind muscle connection

Suitcase Carries

These are great at resisting uneven spinal load & maintaining a straight, powerful spine.

How to do them:

  • Pick up a heavy dumbbell or kettlebell in one hand with a firm grip
  • Ensure that your feet are hip-width apart, whilst your shoulders are at an even level & your core is engaged. Do not leaning over towards the side of the weight as this defeats the purpose of the exercise.
  • Walk forward in a straight line for 15–30 meters (or time-based, e.g. 30 seconds)
  • Switch hands and repeat on the other side

Whilst walking in a straight line, make sure that you aren’t squeezing the equipment as this will create unnecessary grip fatigue. The goal of the exercise is to maintain good spinal alignment using your core to balance the uneven load, not to death grip the weight.

Cable/Band Pallof Press

Pallof Presses train bracing against rotational forces, resisting sweeps and off-balancing movements.

How to do them:

  • Attach a band or cable at chest height and stand sideways to the anchor.
  • Hold the handle at your chest, feet shoulder-width apart.
  • Press the handle straight out in front of you, resisting the band’s pull.
  • Hold for 2–3 seconds, then return to chest.

Tips: Keep ribs down and spine neutral—don’t lean toward the band. The farther you stand from the anchor, the harder the exercise will be

Medicine Ball Rotational Throws

These are a staple in a fighters routine no matter what martial art they practice. These are amazing at developing explosive rotational power—translates to faster throws, twists, and submission setups.

How to do them:

  • Stand sideways to a wall with knees slightly bent.
  • Hold a med ball at your waist, rotate away from the wall, then pivot on your feet & explosively rotate and throw it into the wall.
  • Catch the rebound or reset, and repeat.

Tip: This exercise relies heavily on hip rotational power, not your arms. Engage your hips and focus more on using your hip to generate power and speed, not just throwing it with you arms.

Kettlebell Turkish Get-Up

We’ve mentioned this exercise before but they should be mentioned again. Turkish Get-ups integrate extension, rotation, and lateral stability—teaching full‑body tension and transition control.

How to do them:

  • Lie flat holding a kettlebell in your right hand, arm extended.
  • Bend your right knee, plant that foot flat on the floor.
  • Push through the right foot and left elbow to rise to a seated position.
  • Hinge onto your left hand, sweep the left leg under into a lunge position.
    Stand up fully with the kettlebell overhead.
  • Reverse the steps to return to the ground.

Tip: Maintain a slow and controlled speed, to ensure your muscles work together in a smooth mechanical way.

Conclusion – Utilising The Best Core Exercises For BJJ Athletes

In Brazilian Jiu-Jitsu, your core is more than a stabilizer—it’s your engine for power, precision, and protection. By training across all planes of motion and targeting every layer of the core, you develop the resilience and explosiveness needed to dominate scrambles, resist sweeps, and execute techniques with efficiency. Integrate these exercises into your routine consistently, and you’ll not only perform better – you’ll dominate on the mats and in competition.

References

  1. Prabowo, T. A. (2025). The Effect of Core Training on Agility in Junior Boxing Athletes. Bravo’s: Journal of Physical Education and Sport Science, 13(1), 178-185. 7 Trisnar Adi Prabowo, CC BY-SA 4.0 via Wikimedia Commons ↩︎
  2. Vleeming A, Pool-Goudzwaard AL, Stoeckart R, van Wingerden JP, Snijders CJ. The posterior layer of the thoracolumbar fascia. Its function in load transfer from spine to legs. Spine (Phila Pa 1976). 1995 Apr 1;20(7):753-8. PMID: 7701385. ↩︎
  3. Flynn W, Vickerton P. Anatomy, Abdomen and Pelvis: Abdominal Wall. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. / ↩︎

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    BJJ Mobility for Older Grapplers: Top Exercises and Scientific Tips

    bjj mobility for older grapplers

    As we age, our joints capsules stiffen, muscle tissue becomes more tight, and recovery slows—all of which directly impact performance on the mats. That’s why exercises that improve BJJ mobility for older grapplers is vital for your longevity. In this article, we’ll explore why mobility is the cornerstone of injury prevention and fluid movement for aging athletes, and how to train it efficiently using science-backed methods.

    How Does BJJ Affect Older Grapplers?

    The sport of BJJ can be strenuous on the human body. It places high demands on usable joint mobility1 & decreases recovery ability2 in older grapplers which can collide with age related physical changes, making mobility both harder to maintain and more essential to preserve. Although BJJ can negatively affect the body, it has many significant benefits such as:

    Cognitive Benefits

    • Studies3 have found that the nature of BJJ enhances emotional refinement, intellectual engagement & promotes the overall development of individuals such as increased concentration, strategic thinking, etc.

    Muscle Preservation & Strength Maintenance

    • Jiu Jitsu has often been known to be the “lighter man’s sport” due its obsession with perfect technique with minimal strength involvement. While this may not be the best way to approach BJJ, studies4 have found that resistance from training partners can simulate strength training to a certain degree, as well as improving balance & possibly reversing sarcopenia. You’ve likely gotten stronger from rolling on the mats & not even realised it!

    The Importance of Improving BJJ Mobility For Older Grapplers

    For older grapplers, mobility training can be the secret to having increased longevity on the mats by preserving flexible & dynamic movement with reduced injury risk. There are many areas that are commonly affected within older grapplers that can seriously reduce performance & can force you off the mats for a long period of time if not treated right.

    Here’s a list of the most commonly affect areas – and why they matter for BJJ performance:

    Hip Rotation & Flexion Loss

    BJJ demands high levels of hip mobility—especially in positions like closed guard, butterfly, and De La Riva. But with age and repetition, the hip complex becomes vulnerable.

    Common age-related issues:

    • Increased collagen cross-linking: Collagen molecules form stronger bonds with each other, leading to stiffer soft tissues
    • Capsular tightening: Deep rotators and adductors shorten, restricting deep flexion and external rotation.
    • Cartilage thinning & reduced synovial fluid5: This leads to joint dryness, increased friction, and stiffness.

    Why this matters in BJJ:

    • Guard retention becomes harder
    • Inversions or hip-switching transitions become painful or awkward
    • Risk of groin or hip flexor injuries increases

    Thoracic Spine Stiffness

    The thoracic spine (mid-back) is essential for fluid movement, posture, and effective bridging. Unfortunately, it naturally stiffens with age due to:

    • Disc degeneration: Loss of hydration reduces spinal mobility.
    • Chronic kyphosis: Decades of forward posture from daily life and BJJ create rigidity.

    In BJJ, these issues are made worse by:

    • Constant flexed positions (guard, turtle, passing)
    • High loads during bridging, rolling, and shrimping

    Impacts include:

    • Poor guard passing posture
    • Weak bridges and hip escapes
    • Reduced rotational control during sweeps or transitions

    Shoulder Range of Motion Loss

    The shoulder is structurally unstable and heavily reliant on soft tissues for control. This makes it highly vulnerable—especially for older grapplers.

    Why it’s a problem:

    • BJJ positions load the shoulder in extreme ranges—frames, underhooks, posts, submissions like kimuras and Americanas.
    • With age: Rotator cuff tendons weaken, inflammation rises, and capsular tissue becomes less elastic.
    • Risk of frozen shoulder (adhesive capsulitis) increases dramatically after 40.

    Real-world effects:

    • Weaker or limited frames
    • Ineffective underhooks
    • Reduced ability to defend or recover from submissions

    Knee Flexion & Stability Loss

    Knees in BJJ take a constant beating—whether you’re in single-leg X, seated guard, or defending takedowns.

    What happens with age:

    Functional consequences:

    • Avoidance of deep guard or kneeling positions
    • Decreased comfort during takedown defense or transitions
    • Stiffness or “locking” when transitioning through half guard or knee shield

    What Happens If You Don’t Train Mobility

    Without proactive mobility work, natural age-related degeneration accelerates.

    These include:

    • Capsular contracture: Joints physically lose space and movement capacity.
    • Compensatory patterns: Poor hip mobility? Your lumbar spine or knees take the load—leading to strain.
    • Increased injury risk: Stiff joints and tight tissues6 are more likely to tear or inflame during transitions, scrambles, or submissions.

    If you want to be within the top 1% of older grapplers that can actually withstand the demanding nature of the sport & exceed new heights, implement the following exercises that will skyrocket your jiu-jitsu mobility!

    The Best Exercises to Boost BJJ Mobility For Older Grapplers

    Controlled Articular Rotations (CARS)

    CARS are a very simple movement that you’ve probably done without realising how useful they can be. They help maintain active range of motion and strengthen joint capsules. They are a very simple movement:

    • Start with one joint (e.g. hip) and isolate it.
    • Move the joint slowly through its full range in a controlled circle.
    • Keep tension in surrounding muscles to avoid compensation.
    • Perform numerous reps in each direction, per joint.

    90/90 Transitions

    A fantastic hip exercise, 90/90’s help strengthen and mobilise the deep hip rotators whilst also opening up your hips – great for flexability.

    How to do them:

    • Sit with your front leg bent 90° in front, back leg bent 90° behind.
    • Keep your chest tall and feet flat on the floor.
    • Slowly rotate knees toward the other side into a mirrored 90/90 position.
    • Try to avoid using hands for assistance.

    Tip: If your mobility is limited, start slow and try to lower your knees as much as possible without causing discomfort.

    Deep Squat Hold

    These target the hip flexors, groin & ankle dorsiflexion, allowing for opened hips & greater ankle mobility.

    How to do them:

    • Stand with feet shoulder width, toes slightly out.
    • Sink into a deep squat, keeping heels down.
    • Use a door frame, TRX rings or really anything sturdy if needed for support.
    • Hold for 30–60 seconds while breathing deeply.
    • Ensure your spine alignment is straight to prevent rounding.

    Tip: Don’t worry about having a really deep squat, lower your body as much as you can without discomfort and slowly work yourself up.

    Thread the Needle

    A great exercise for mobilising the spine, these are necessary for improving thoracic rotation for bridging, shrimping, and maintaining posture.

    How to do them:

    • Start on all fours (hands under shoulders, knees under hips).
    • Thread your arm under the opposite shoulder with your palms up, rotating gently.
    • Drop your shoulder (same side as the arm being threaded) to ensure maximal rotation.
    • Return to neutral and twist open toward the ceiling.
    • Hold for 2–3 seconds at each end range.

    Tip: Don’t let your hips shift, keep them square to the ground for a deep stretch.

    Wall Angels / Floor Slides

    Wall Angels/Floor Slides are great at targeting thoracic extension and scapular movement, Opening the chest and strengthening postural muscles.

    How to do them:

    • Stand (or lie) with back flat against wall/floor, arms at 90°.
    • Press low back, head, and elbows into the surface.
    • Contract the abdomen muscles and retract the scapula to ensure the lumbar spine keeps contact with the floor/wall.
    • Slowly raise arms overhead while keeping contact.
    • Lower back down with control.

    Shoulder CARs

    We touched on this earlier, but here’s an example of Controlled Articular Rotations for the shoulder joints.

    How to do them:

    • Stand tall or kneel; keep the rest of your body still.
    • Slowly raise one arm forward and overhead.
    • As you pass the ear, rotate the thumb down and continue the circle.
    • Reverse direction to complete a full rep.

    Tip: Keep your rib cage down to avoid arching your back.

    Sleeper Stretch

    Shoulder submissions such as the kimura can place heavy stress on the shoulder joints if you aren’t careful, the sleeper stretch targets internal rotation – alleviating stress & increasing mobility in the shoulder joint.

    How to do them:

    • Lie on your side, bottom arm at 90° across your body.
    • Use the top hand to gently press the forearm down toward the floor by gripping your wrist.
    • Hold stretch for 15–30 seconds.
    • Then remove the top hand and actively lift the bottom arm from that position.
    • Repeat on the other side

    Tip: Keep your shoulders vertical and always lay on your side, not your back.

    Step-Back Lunges (Supported)

    Lunges help strengthen and dynamically stretch knee stabilizers – allowing for greater stability, knee control & hip control.

    How to do them:

    • Stand tall with a wall or railing nearby.
    • Step one leg backward into a gentle lunge, keeping your front knee stable.
    • Lower with control, then push through front foot to return.
    • Keep reps slow and intentional.
    • Use hands for balance if needed.

    Tip: Do not round your back on the descent, always maintain a straight spinal alignment & slightly tense your core.

    Breathwork

    It’s important to maintain consistent breathwork whilst engaging in mobility exercises. They not only help reduce stress & clear your mind, they also help by relaxing your tissues & reducing muscle guarding. Here’s an example for you to follow on:

    • Get into one of the previous movements.
    • Breathe in through the nose for 4–5 seconds whilst at the peak of the movement or before it.
    • Exhale slowly through the mouth for 6–8 seconds on the descent/return.

    It’s important to have good breathing techniques when performing mobility exercises, but also in brazilian jiu-jitsu.

    Conclusion

    As the body ages, the demands of Brazilian Jiu-Jitsu don’t change, but our ability to meet them does. For older grapplers, mobility isn’t just a performance enhancer, it’s a necessity for longevity. Age related changes in the hips, spine, shoulders, knees and other areas can limit your ability to move fluidly, defend positions, and avoid injury. But with our exercises, you can reclaim lost range, reduce pain, and keep training well into your 40s, 50s, and beyond.

    References

    1. Li DCW, Rudloff S, Langer HT, Norman K, Herpich C. Age-Associated Differences in Recovery from Exercise-Induced Muscle Damage. Cells. 2024 Jan 30;13(3):255. doi: 10.3390/cells13030255. PMID: 38334647; PMCID: PMC10854791. ↩︎
    2. McDonald, A.R.; Murdock, F.A., Jr.; McDonald, J.A.; Wolf, C.J. Prevalence of Injuries during Brazilian Jiu-Jitsu Training. Sports 2017, 5, 39.  ↩︎
    3. Steven Martin Cowan. (2025). The role of Brazilian jiu-jitsu in holistic education: developing discipline, resilience, and cognitive skills through martial arts training. The American Journal of Applied Sciences, 7(02), 12–17. ↩︎
    4. de Queiroz, J.L., Sales, M.M., Sousa, C.V. et al. 12 weeks of Brazilian jiu-jitsu training improves functional fitness in elderly men. Sport Sci Health 12, 291–295 (2016). https://doi.org/10.1007/s11332-016-0287-8 ↩︎
    5. https://www.physio-pedia.com/Effects_of_Ageing_on_Joints?utm_source=physiopedia&utm_medium=related_articles&utm_campaign=ongoing_internal#Age-related_Changes_in_Synovial_Fluid ↩︎
    6. Stammers M, Ivanova IM, Niewczas IS, Segonds-Pichon A, Streeter M, Spiegel DA, Clark J. Age-related changes in the physical properties, cross-linking, and glycation of collagen from mouse tail tendon. J Biol Chem. 2020 Jul 31;295(31):10562-10571. Epub 2020 May 7. PMID: 32381510; PMCID: PMC7397091. ↩︎

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