John Crotty
Level 4 Valued Member
What would be the best variation of pull ups (overhand grip, underhand grip, etc.) for Brazilian Jiu Jitsu?
Do them all. Start with the most challenging and work your way down to the easiest. So for example IMHO of what is the hardest down to easiest (each line represents a set)What would be the best variation of pull ups (overhand grip, underhand grip, etc.) for Brazilian Jiu Jitsu?
Still, the hip hinge strength is important in BJJ. Chinups and dips don't develop it. If you're weak at the waist you can't bring the strength of your lower body to help your upper body.
BJJ is less power driven than judo i.e. it's more raw strength based. I'd recommend deadlifts over any kind of callisthenics. And, as a program, S&S has served me terrifically well for both judo (which is my real, main sport) and BJJ.
I've never done one so I can't speak to it. I do think however that a lot of people put a lot of effort into the wrong exercises for their goals. I know guys who do lots of slow heavy lifting for judo and it just isn't making them any better at judo. Chinups or anything is always good to do to get stronger, but if we're talking BJJ, you're going to develop the strength basically to pull your upper body up and to curl your arms, which are part of the game, but if you aren't coordinating your strength through your hips to your legs, you're choosing to make your weak link your hips, and you'll get folded in half by stronger guys.Well, explosive stuff like muscle-ups, and the somewhat easier varieties, are excellent for working the snap in the hip for martial arts. I'm not very competent at it myself, but I did learn to master the "pop-up" from Movnat a few years ago, and it surely works the hips and abs a whole lot.