Building a Strong Foundation for BJJ After 40: Essential Exercises for Stability and Strength
In the first post of this series, we talked about the importance of easing into Brazilian Jiu-Jitsu (BJJ) training with exercises that support mobility, balance, and injury prevention. Now, we’re going to build on that foundation with two essential exercises that will help strengthen your core, improve stability, and enhance your reflexes—all critical components for staying sharp on the mats.
1. Bosu Ball Squats: Stability & Ligament Protection
One of the biggest challenges in BJJ as we age is maintaining joint stability and preventing injuries. Bosu ball squats are a fantastic way to create an unstable environment that forces your body to engage stabilizer muscles, particularly in your knees, ankles, and hips.
Why It Helps for BJJ:
Strengthens ligaments and reduces the risk of knee injuries.
Improves balance, which translates to better base and posture in grappling.
Activates core muscles, crucial for guard retention and transitions.
How to Do It:
1. Stand on the flat side of a Bosu ball with your feet shoulder-width apart.
2. Lower into a squat while keeping your back straight and engaging your core.
3. Control your movement on the way down and up, focusing on stability.
Start with bodyweight squats, and as you improve, you can add light weights or increase reps.
2. Bosu Ball Push-Ups: Core & Functional Upper Body Strength
Push-ups on a Bosu ball take a standard bodyweight exercise and add an element of instability, which mimics the unpredictable nature of BJJ.
Why It Helps for BJJ:
Develops core strength, essential for controlling opponents and maintaining posture.
Enhances shoulder and wrist stability, helping prevent common grappling injuries.
Engages multiple muscle groups, similar to how your body works during scrambles.
How to Do It:
1. Place your hands on the flat side of the Bosu ball in a push-up position.
2. Lower yourself down while keeping your body in a straight line.
3. Push back up, maintaining balance and control.
For beginners, start with modified push-ups on your knees and work your way up.
Putting It All Together
These exercises create a functional training approach that not only strengthens your body but also prepares you for the unpredictable nature of rolling in BJJ. By incorporating Bosu ball squats and push-ups into your routine, you'll improve balance, stability, and reflexes—all of which translate directly to better performance on the mats.
Check out this short video demonstrating these exercises in action:
Watch Here
Stay tuned for the next post in this series, where we'll dive into more exercises to keep you rolling strong after 40!
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