5 Explosive Power Exercises for BJJ (and Other Sports Too)

Watch this quick tutorial for five exercises to become unstoppably powerful on the mat, court, or field.



In sports, explosive power is one of the greatest advantages possible. If you can move more quickly and forcefully than your competition, you will be hard to beat.

Sally Arsenault created three workouts to develop explosive power for Brazilian jiu jitsu, and she also created a video walkthrough to clarify some of the exercises. Even if you're not into BJJ, if your sport requires you to be fast and strong at the same time, you may want to incorporate these movements:

  1. Clapping Push Up – Begin in the plank position and lower your chest to the floor. Push up explosively so your hands leave the ground and clap under your chest.
  2. Glute Bridge – Rest your head and shoulders on a bench and place a barbell, weight plate, or other form of resistance on top of your hips. Begin with your body forming a straight line from your shoulders to your knees. Lower your hips, then drive them up as fast as you can.
  3. Lying Cable Row – Sit on the ground with your knees bent and grab the cables. As you lie back onto the floor, pull the cables in toward your chest.
  4. One-Legged Cable Kickback – Place your foot in an ankle strap and tie it around the bottom pulley. Keeping your leg straight, extend it backward as far as you can.
  5. Olympic Bar Torso Rotation – Drive one end of a barbell into the ground and lift the other end to your chest with both hands. Without rotating your hips or moving your feet, twist the barbell from side to side.

Aim to complete each exercise as explosively as possible. This teaches your muscles to contract quickly and produce more force. Whether your sport is BJJ or is non-combat, power-developing routines will catapult you above and beyond your opponents.

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