Build Powerful Hips for BJJ
Katia Silva is a NSCA-certified strength and conditioning coach with a master’s degree in exercise science.
It’s all in the hips. Developing strong and durable hips will not only help you generate more power but protect everything above and below, including your lower back and knees.
This workout targets all major muscle groups with a focus on hip strength and power. We will start with hip mobility work. Your hips need to be able to flex, extend and rotate internally and externally. Go through this warm-up before starting the workout.
Mobility & Warm Up:
- Thread the Needle x5 each
- Quadruped Hip CARs x5 each way
- 90/90 Pails and Rails 3×10 seconds each
- Glute Bridges x20
- Body Weight Turkish Get-Up 2×1 each
- Arm Bar x30 seconds each
Be Explosive
Set a timer for 90 seconds. At the start of the first 90 seconds, complete exercises 1A and 2B. Rest the remainder of that 90-second interval. Complete exercises 2A and 2B. Continue this circuit for 3 rounds. All of your landings should be soft. This shows you have control.
1A. 30 seconds of slow goblet squats
1B. 3 bodyweight jump squats
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- Focus on jumping as high as possible
- Land as quietly as possible
2A. 30 seconds of slow push-ups
2B. 3 power push-ups
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- This can be done on an incline
- Tip: Start and end with the kettlebell between your ankles
3B. 3 power swings
Bodyweight alternative:
3A: 30s alternating lateral squats
3B. lateral bounds each
Muscle Growth Circuit: 3×10
Use a band, dumbbell, or kettlebell for each of these exercises.
When it comes to building powerful, strong hips, focus on hip hinging exercises such as the deadlift and the swing. When done correctly, these two movements will improve the way you move.
Katia is available for virtual personal training and technique review sessions. Visit her website www.unboundfit.com or email her at silva.unbound@gmail.com.