Upper Body Strengthening for Brazilian Jiu-Jitsu

Brazilian Jiu-Jitsu competitor and AKC2 Kettlebell Instructor Tyson LaRone demonstrates a Push-Up variation, making use of the Reebok Core Board's unique docking capability for resistance tubing.

1. The instability of the Core Board demands recruitment of extra musculature in the rotator cuff, rhomboids, lats, abdominals and posterior chain, supporting joints and preventing injury.

2. The bands and chains provide 'Accomodated Resistance', a proven Russian methodology popularized by West Side Barbell, which ensures that the entire range of motion is stimulated fully throughout the exercise, as opposed to using static resistance, where the stronger range of motion closer to lockout is limited by the weaker range of motion in the bottom.

3. The positioning of the chains builds strength and stability in the erector spinae muscles and the traps, which is essential for posture in the clinch or in the closed guard.

These three key points make this an excellent movement for supplementing Brazilian Jiu-Jitsu. If possible, always elevate the feet to the same height as the core board to ensure a full range of motion. Also, for workout tracking purposes, use tubes that are objectively rated in kilos or pounds, not just by color.

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• push-ups
• chains

[survivorboi]

Awesome. Wrapping the chains around your neck maybe isn't such a good idea though, you should wrap it around the midsection (above the belly) by the chest area, it concentrates on the chest more. Plus, the neck is very delicate.

[MachineShopKB]

@survivorboi

Like anything else, it would be something you would build up to. The neck and head get torqued on quite a bit in BJJ so the erector spinae groups and the SCM need to be strong in order to prevent injury. This is one example of working on them.

[blockheadbully]

What about a weighted vest?

Suspension rings Push Ups?

One arm Push Ups?

All the chains and stuff seem a bit much....

[MachineShopKB]

@blockheadbully

All of those are great variations to add in for variety, but the reason for the bands and chains in this particular case is that at the bottom of the ROM the resistance is less than at the top - when the chains are partially on the mat and the bands aren't as stretched - so you can continue to work the triceps through a full ROM past the point where the pecs and shoulders would have become a limiting factor. The triceps are extremely important.

[andreiabrazier]

How many kg is each of those chains?

[MachineShopKB]

@andreiabrazier

Each of the chains is about 5KG (11lbs)

[alreacon]

this video should be called push-ups with weights

[MachineShopKB]

@gsorrell204

Thank you for the kind words, the device is called a Reebok Core Board. It has those band mounts so that people can stand on it and use the bands for movements like curls, presses, squats or lateral raises, I just doubled them through to make the loop to use for the push-ups. I did the editing myself.

[gsorrell204]

Finally, a BJJ weightlifting workout that looks professionally done. Hard to find on Youtube. What is the name of the wobble device in the vid? I must say, I never would have thought of putting band pegs on a Bosu style device. I will add chain weighted Bosu pushups to my lifting routine; jumpstretch bands may be a little tricky, though. Thanks for the well done vid!!! There are some very awful weight and strength programs for BJJ/MMA on YT...

[betarey]

at some point I was expecting it to say something like "resistance bands, 53ilb chain and kitchen sink."

[TiredOldGamerULX]

I think there has to be an easier way to add weight to a pushup