Whether you are a Jiu Jitsu Athlete, or simply looking to improve your functional strength – your main concern is improving strength and power in exercises and movements that translate to improved sport performance and overall physical fitness – not isolating individual muscle groups. Try this barbell-only, multi-joint workout next time you’re in the gym or garage!
1. Barbell Deadlift
1. Stand and hold a barbell with both hands in an overhand grip. 2. With your back straight and knees locked, bend your body at your waist and lower down to the floor. 3. Then straighten up while still holding the bar at arms length.
2. Barbell Floor Press
1. Lie on the floor holding barbell at shoulder level with your elbows bent and your palms facing forward. 2. Press the barbell straight up over your chest, arms straight, keeping your palms facing forward. 3. Lower the barbell back to shoulder level, returning to starting position.
3. Barbell Floor Glute Bridge
1. For this exercise, maintain tight abdominals and lift by contracting your glutes. 2. Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. 3. Roll the bar so that it is directly above your hips, and lay down flat on the floor. 4. Begin the movement by driving through with your heels, extending your hips vertically through the bar. 5. Extend as far as possible then return to the starting position.
4. Barbell High Pull
1. With an overhand closed grip, lift the bar with an upright back, chest up into hanging position just below the knee. 2.With your shoulder blades together, arch your lower back and lift your legs off the floor with an explosive jump and perform a shoulder shrug at the top. 3. At the top of the shrug pull the barbell up to your shoulder level and keep your elbows higher than your wrist. At the same time bend the knees and spread your feet out to get under the barbell. 4. Return to starting position.
5. Landmine Chest Press
1. When performing this exercise, ensure a stable base and a stable position on your knees. 2. With a secure grip, keep your core engaged as you press and lock out with your arms. 3. Make sure that as you press, your elbows are slightly tucked. 4. Bring the bar/hands down to the top of your chest and return to the top of the position.
6. Landmine Close Grip Row
1. To perform this exercise, begin by straddling the barbell 2. Grip the barbell just below the collar. 3. Sit your back into your heels with your your back flat. 4. Pull the bar towards your chest as you squeeze your shoulder blades to perform the rowing motion.
Click here to find out how adding the same Jiu Jitsu Strength & Conditioning programming I use to your training routine can give you more of a well-rounded training program, designed to make you stronger and faster, helping you from gassing-out before your opponent.