By taroStrength and Conditioning For Brazilian Jiu-jitsu – Anaconda Arms!
In BJJ, as offensive tools, we call upon our arms’ ability
to seize and constrict our opponent’s blood vessels. Arm strength is crucial too in retaining a hold of single legs and winning the battle for arm bars and kimuras. Defensively, we need to have the strength to keep our arms in tight to our bodies to avoid being tapped. In my experience, BJJ players who dominate positions yet fail to finish (with a submission) consistently are often in need of more strength. Don’t associate BJJ specific arm strength with bulging biceps, however, as it is the muscles of the wrist and forearms that take precedence. These muscles are critical to pulling type movements which retrieve necks, arms and legs. To develop arms that truly make a difference to your BJJ, consider the following concepts:
1. Retract as you curl. The preacher bench is a great tool for the grappler. The bench places your arms in front of your body and allows you to “pull” (squeeze your elbows back into the bench) as you curl. This places maximum emphasis on the “non-biceps” elbow flexors – brachialis, brachioradialis and pronator teres.
2. Twist as you curl (in both directions!). Muscle fiber recruitment is specific to direction of rotation. In simple terms, twisting the palm up (supinating) while you curl will only activate fifty percent of the arm musculature. To activate the other fifty percent you need to turn the palm down (pronate). Pronating curls and supinating curls can be implemented within the same workout or on separate days.
3. Try and twist you wrists! Same concept as above with emphasis on the wrist flexors. When doing regular barbell wrist curls (with your forearms braced on a bench or thighs), try to twist your palm inwards. This will emphasize the wrist flexors angled towards pronation. To get that other fifty percent, perform barbell wrist curls behind your back (with palms facing away from your butt). Pressure the bar with the pinky finger side of your hand as you curl. This will emphasize those fibers angled toward supination.
Standard barbell curls will do little to improve your BJJ specific strength. Prioritize exercises that focus on the “non-biceps” elbow flexors as well as the wrists. Muscle fibre recruitment is biased according to forearm and wrist rotation. Both pronating and supinating actions occur in BJJ battle. Train your arms specifically and your partners will surely feel that they are succumbing to twin anacondas!