Andre Galvao is one of the most successful competitors in all of BJJ history and the reigning ADCC Superfight Champion has teamed up with Electrum Performance to explain the 6 exercises that have pushed him to that level. Not only is Galvao well-known for his technical proficiency but he’s made some phenomenal strength and size gains throughout his years at the very top of the grappling pyramid. At one point in his black belt career he competed as low as 77kg but has spent much more time competing at 94kg or 100kg+ since 2016, without seeming to gain an ounce of fat in that time.
In the below video, Andre Galvao explains that he sees 6 exercises as the most important for building functional strength for BJJ. These exercises are:
- The Front Squat – This is most often used to help improve explosive power in takedowns, but also helps with maintaining a good, strong posture both in closed guard, or when passing an open guard.
- Sandbag Carry – This helps train the isometric squeezing power in your arms, while also helping to strengthen posture as well.
- Pull Up Negatives – This trains grip strength primarily and will work wonders regardless of whether training for gi or no gi competition.
- Deficit Reverse Lunge – This helps with the traditional wrestling shot, but also with playing from your back, in your own guard.
- Clean Pull – This not only works to strengthen your legs and lower back, but also provides an explosive motion to work grip strength too.
- Bench Press – This primarily helps work from bottom side control but also helps in any position or technique where a pushing motion is required.
The below video comes courtesy of Electrum Performance’s Youtube channel, click here for more.
Hi thanks for the video, what os the major differences in muscles trained between front and back squat? Thanks
Yet another excellent article from you, all helpful in stuffing my brain up with useful knowledge.
I have even taken the time to share this on Twitter