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What Are The Best Warmups For Training BJJ?

What Are The Best Warmups For Training BJJ?

BJJ training is full of challenges and struggles, especially for beginners. You must have seen the jiu jitsu gi players paying attention to the strenuous exercise and workouts. The main reason behind this utmost focus is the strength and agility required for the training and competition.

Moreover, the body’s muscles become stronger, more prepared to combat every situation and flee from the opponent’s grabbing. However, before starting the workout, you always need warmups. It is essential to prepare your body for the hardcore exercises.

Now let’s discuss what warm up is and which warmups can work best for beginners and pros.

What Are Warmups?

Warm ups are the numerous short actions that can psychologically and physically prepare players for a specific activity or sport. You should warm up the body before starting a particular chest workout or any other exercise to prevent any sports injury. You may also get severe damage if you start the training without warming your body.

Why Warm-Ups Are Mandatory For BJJ Training?

As we are well aware that combat sports require more energy and a balanced breathing rate to meet its demand. Therefore, a good warmup can offer:

  • Relax your muscles and increase your heart rate
  • Reduces the injury chances during the competition when you roll with your opponent.
  • Increases temperature of the body.
  • Provides better flexibility to execute a variety of BJJ moves.
  • Better physical strength.
  • Supports your muscles to contract at a faster pace.
  • Maintain your body’s stability and balance.

Consequences Of Not Doing Warmups

In case you do not want to adopt warm up techniques before exercises, you may have to face the harsh consequences. Firstly, starting a workout directly puts your health at a higher risk. Light warm-ups relax the body, inhibiting compact muscles and joint injury.

Without indulging yourself in warm-ups can lead to pain and stiffness in the muscles. It can also lower your overall performance as you do not know how flexible your body is to show moves on a BJJ mat.

How To Warm Up For Training BJJ?

Warmups are an excellent option to begin the training session. However, it is a common observation gi and no-gi players want to opt for this session. In that case, RAMP is the best method for better performance in jiu-jitsu tournaments.

Let’s dive into the details of RAMP to get a better idea.

Pre-BJJ Warm-Up For RAMP

The majority of BJJ competitors use the RAMP strategy because it improves movement and mobility on the mat. This technique broadens the range of motion. Also, it is one of the ways that many instructors and trainers utilize before training.

The Ramp’s Parts Warm-Up

The RAMP comprises four fundamental components:

  • Motion Range
  • Activation
  • Movement Prep
  • Potentiation

Now let’s explore each section in more depth.

Motion Range

Motion range is RAMP’s initial phase. This method involves increasing activity gradually while also progressively raising physiological factors. It includes body temperature, blood flow, and muscular flexibility. These elements rise evenly and gradually in response to your movements. Once your body has warmed up, moving your joints through their complete range of motion is simple.

One potential element that increases your mobility capabilities is dynamic stretching. Research shows that stretching benefits your neuromuscular initiation and BJJ athletes’ motions.


The muscles get engaged by exerting the muscles to the furthest extent possible during this phase. Before BJJ training, this helps to develop entire body movement and strength.

The muscles in the hips, abdomen, shoulders, and quadriceps are the primary concern in the activation phase. The athlete’s peak strength and flexibility can be learned during this phase.

Calisthenics is an excellent way to engage your body effectively. You can fully extend your muscles without too much strain on yourself. Take a rest if you feel like you are tired.

Movement Preparation

The main goal of this step is to concentrate on the movement patterns that will be used during your BJJ training. This will give you more self-assurance and enable you to handle high-intensity exercise.

Your body will feel more at ease and capable of handling stress in this phase. Sprawling and shooting are both beneficial for getting ready for a movement.


The final RAMP phase during which you can activate your muscles is potentiation. It is a sign that a person’s muscular fibers are not adequately warmed up when they have not yet developed a proper grip.

Potentiation examples include forward rolls, bounding broad jumps, broad jumps, bounding runs, tuck jumps and sprints.

Fundamental Warm-Ups For Newcomers

Follow some simple warm-up activities you may practice whenever you want if you’re new to warm-ups and want to get started. Perform these warm-ups with a partner for the best results.

Jumping Jack 

  • Place your feet together, stand upright, and hold your arms at your sides.
  • Jump and extend your arm high.
  • While jumping, extend your legs.
  • Jump back to regain your starting position.
  • Do this again after 15 minutes.


  • Lie down with your back straight and raise your arms and legs.
  • Lean back and clasp your knees.
  • Move in upward and downward directions.
  • Continue the same steps.

Monkey Up Down 

  • Sit on both knees.
  • Kneel and begin jumping backward and forth.
  • Ensure that both of your legs are on the sides.
  • Reverse direction, jump again.
  • Remember that you should move your hips while doing this.
  • You can perform this warm-up with open hands if your knuckles hurt.


  • Lean forward to hold the bar while standing straight. With your palms facing away, your hands should be just a breadth apart from your shoulders.
  • You can squat or kneel.
  • Slowly raise yourself until your chin touches the bar, then slowly lower yourself until your arms are extended again.
  • Do nearly 10 pullups for better results.


  • Position yourself on all fours with your hands wider apart than your shoulders.
  • Extend your arms and legs straight.
  • Raise and lower your hips and torso, but keep them off the ground.
  • Continue this practice several times.

Click here to know How To Do More Push Ups Quickly?

Four-Point Base

  • Position your backward-facing feet.
  • Keep your hips off the mat and your arms by your sides.
  • Switch to using your hands instead of your feet, and vice versa.
  • Shift to the other side.
  • Do it again

7 Best Warmups To Master For BJJ Training

Here are the 7 best warmups to master for the training contact martial arts.


  • While lying on your back, bend both of your knees and bring your feet up to meet your hips.
  • Firmly bend your elbows.
  • Move your hip and shoulder to one side. You can use both feet or just one.
  • Your hip should be on the right side while lying on your left side.
  • To rise higher, push your hip backward.

Reverse Shrimp

  • To shift to the right side of this shrimp, keep your hip on the backside.
  • Shift your hip forward while pushing back with your upper body.
  • Continue same steps.

Side Shrimp

  • Lie on your back with bend knees, and your head lifted.
  • Simply swing your arms back and forth like a rainbow.
  • Move your hips in the opposite direction from how you move your shoulder.

Sideways Shoulder Rolls

  • Sit straight to the left or right of you.
  • Position your hands behind your back and begin rolling.

Forward Roll 

  • Maintain a straight posture while spreading your legs apart. The distance between your knees should be minimum.
  • Get down to Matt’s level.
  • Position your feet closer to your hands and keep your hands in front of you.
  • To slump your shoulders, tuck your chin into your chest.
  • Next, begin rolling.

Backward Roll

    For backward roll, sit on one side legs and bend at your knees.
  • Begin leg movement in an upward direction and then roll back.
  • Repeat the same steps.


  • Bring your leg forward and bend slightly, keeping your other leg straight.
  • Position your hands 90 degrees apart on the mat.
  • Next, kick your feet and begin to cartwheel.

Suggestions For BJJ Training

  • Make an effort to perform the warm-ups that relate to your workout.
  • Begin with a dynamic warm-up initially. This will make your muscles flexible and avoid injuries.
  • Never begin a training session without first working out.
  • Hydrate yourself regularly.

Final Verdict

No doubt, a warmup is indispensable for BJJ training. It requires a lot of struggle, endurance, stamina, and body growth. It is one of the best ways to prepare your body for all the upcoming challenges.

Those players who neglect the significance of warmup more often end up getting a severe injury. If you have just started the BJJ journey, it is better to begin with the simple warm ups. It will let you excel and train jiujitsu gi successfully.

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