Brazilian jiu-jitsu (BJJ, Grappling)

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus abdominis
• External oblique
• Internal oblique
• Biceps brachii (short head)
• Brachialis
• Brachioradialis
• Flexor digitorum superficialis
• Flexor digitorum profondus
• Flexor pollicis longus
• Adductor longus
• Adductor brevis
• Adductor magnus
• Gracilis
• Teres minor
• Teres major
• Posterior deltoid
• Middle trapezius
• Latissimus dorsi
• Rhomboid major
• Triceps brachii (long head)

Technique

1. Train with a partner on a mat: drill a technique slowly first, then spar at a controlled intensity.
2. Work for a dominant position (guard, side control, mount, back) before attempting a submission.
3. Use your hips and legs to control the distance: frame, shrimp and bridge rather than pushing with your arms.

Form tips

1. Stay relaxed and keep breathing. Use leverage and timing rather than strength.
2. Keep your elbows close to your body and your chin tucked.

Risks

1. Tap early, and release immediately when your partner taps.
2. Apply joint locks and chokes slowly.

Similar Exercises

• Rowing
• Unicycling
• Soccer
• American football
• Volleyball

Equipment

• Exercise Partner