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Isometric Strength: The Secret Weapon of Jiu Jitsu Champions?

Want to dominate on the mat and avoid injuries? Look no further than isometric strength training! This often-overlooked method might be the key to unlocking your next Jiu Jitsu achievement.

Understanding Muscle Action:

Every muscle movement involves three phases:

  • Eccentric: The lengthening phase, like lowering yourself in a squat.

  • Isometric: The brief moment where the muscle neither lengthens nor shortens, like the pause at the bottom of a squat before pushing back up.

  • Concentric: The shortening or contracting phase, like pushing yourself back up in a squat.

Isometrics: The Power of the Pause

Isometric training focuses on strengthening muscles during that isometric phase. It might sound simple, but don't underestimate its impact on your Jiu Jitsu game. Here's why:

  • Improved Grip Strength: Gi or no gi, isometric exercises can significantly enhance your grip strength, a crucial asset in controlling your opponent. Think about gripping your opponent's gi during a guard retention or maintaining a strong kimura grip.

  • Enhanced Postural Control: Jiu Jitsu is a constant battle for position. Isometrics strengthen your core and stabilizing muscles, leading to better posture and control on the mat. Imagine maintaining a strong mount or defending a sweep attempt with newfound stability.

  • Injury Prevention: Isometrics are low-impact, making them ideal for injury prevention. By strengthening stabilizing muscles, you're less susceptible to strains and tears during intense grappling exchanges.

Unlocking Isometric Strength:


There are two main isometric training methods:

  • Yielding Isometrics: Here, you push against an immovable object (think wall push-ups) but don't overcome the resistance.

  • Overcoming Isometrics:  This involves pushing against a movable object (think pushing a heavy door) with all your might.

Both methods offer benefits, and the best approach depends on your specific goals.

Ready to Get Started?

The beauty of isometrics is that they require minimal equipment and can be done almost anywhere.  Here are some examples to get you started:

  • Wall Holds: Find a sturdy wall and press your palms flat against it. Hold for increasing durations, focusing on engaging your core and shoulders.

  • Isometric Pull-Ups: Find a pull-up bar and jump to the top position. Hold yourself there for increasing durations, focusing on strengthening your back and biceps.

  • Plank Holds: The classic plank is a fantastic isometric exercise for core strength. Start by holding a high plank for increasing durations, then progress to side planks for additional core and oblique engagement.

Isometric training is a simple yet powerful tool that can elevate your Jiu Jitsu game. Start incorporating it into your routine today and experience the difference for yourself! Check out the video below for more details :



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