BJJ Workout

Brazilian Jiu-jitsu is a great martial art which grows in popularity. It is a well-known self defense art, commonly seen during UFC fights. Many people choose to train martial arts because of its powerful techniques on the ground. If you are new to Brazilian Jiu-jitsu or simply curious about this martial art, here are some of the popular BJJ workouts done during classes.


Shrimping – this exercise is used to develop hip movement. It’s an excellent BJJ workoutto focus on strengthening muscles used when an opponent is pinning you down to the mat.

How to Shrimp:

Start by laying on your back. Get your feet planted and arms ready to create frames. Do not allow your head to rest on the mat in this position. Your elbows should rest tightly against your ribs and allow focus on your hips. From this position, lift your hips and turn your body to the right side, rotating on your right shoulder. Then, extend legs and move your hips up to where your head is as I extend legs. Now, come back into the original fetal position, which is the back. Do the same for the left side and repeat workout.


A sprawl workout uses the strongest muscles in your body — the hips, hamstrings and glutes — to stop the momentum of your opponent.  The sprawl is an exercise movement inspired by the martial arts and used as a defensive technique in grappling training. 

How to sprawl

The photo above, you start from a standing position, next you squat, touching the ground with your hands. After that, you shoot your legs behind as if you are about to do a push up (some people drop one hip to the ground, it’s optional). The next step, you come back to a squat position and then jump back to your standing position.

Here is a short video on YouTube on how a sprawl is done


Another popular workout in Brazilian Jiu-jitsu is a crocodile walk, often called crocodile crawl. Mimicking the crocodile’s walk is thus an excellent way to strengthen your own core, it’s a great workout to improve your endurance, and build strength in your core, arms, legs and shoulders.

How to do a crocodile walk:

  1. Start in a push-up position, with your legs and arms shoulder-width apart.
  2. Lower down until your chest is as low as it can get during a push-up. You should aim to keep your upper body as low as possible throughout the exercise, bracing your core and glutes to ensure your posture is correct.
  3. Begin walking by bringing one knee up towards the elbow, and at the same time moving the opposite arm forward. Then repeat on the other side.


This BJJ workout is very popular amongst wrestlers and Brazilian Jiu-jitsu fans. It helps warm up the shoulders and torso.

How to do a Granby Roll

  1. Start from your knees. Feed one of your arms between your legs until your shoulder touches to the floor and you are looking away from your lowered shoulder.
  2. Raise up onto your toes so that your knees are now off the floor. Crab walk in the direction you are looking until your other shoulder comes to the mat, at which point you should now be looking between your legs at the ceiling with both feet and both shoulders still on the ground.
  3. Continue crab walking in the same direction until you return to your knees.

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