6 BJJ Core Exercises Athletes Can Use To Train Their Core (plus bjj core workout)

BJJ core strength is crucial aspect for development in order to excel in the sport. A good core workout should involve all the movement patterns that the core muscles can perform. Each core exercise in this list can used for developing the core muscles and don’t forget to try out the bjj core workout too.

3 min read
Sean's profile
Written by
Sean Klein
Published on
08/04/22
Last updated
02/05/22
In This Resource
  • 6 Exercises BJJ and Jiu Jitsu Athletes Can Use To Train Their Core
  • Sample BJJ Core Workout
  • Common Questions
  • Does BJJ Exercise Strengthen the Core Muscles?
  • How Do You Strengthen Your Core in Jiu Jitsu Training?
  • Are Abs / Abdominals Important for BJJ?

BJJ is an extremely physical sport, making your physical preparedness extremely important, including your core strength. Thankfully having a strong core can improve your functional strength on the mat and a lot of the positions used with both bodyweight and kettlebell exercises to develop the core will have direct transfer. Thats why we created this list of core exercises that you can use to improve your performance, including a sample workout.

6 Exercises BJJ and Jiu Jitsu Athletes Can Use To Train Their Core

Sample BJJ Core Workout

Complete 3 rounds

1. Bear Crawl

Move for 20 meters

2. Cross Chop

Complete 5 repetitions

3. Front Rack and Farmers Carry

Move for 20 meters

Common Questions

Does BJJ Exercise Strengthen the Core Muscles?

Yes. It’s such an intense sport and physical in nature that just by doing the sport that you’ll develop the core muscles. Thats not to say some additional training wouldn’t be beneficial to sport performance.

How Do You Strengthen Your Core in Jiu Jitsu Training?

You can strengthen your core just by doing sport specific practice, or you can use sport specific core exercise as seen above to press the core musculature.

Are Abs / Abdominals Important for BJJ?

Yes, but it’s more the core musculature in general that important. The abdominals are a crucial part of the core and therefore important, but when designing a plan to progress the core you need to consider all different movement patterns that the core musculature can produce.

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