jitseasy

Are Traditional BJJ Warm Ups a Waste of Time ?

Gary Berger — Wed, 26 Mar 2025 17:37:09 +0000

Today, we’ve got a question from Gary, who is questioning the usefulness of traditional Jiu-Jitsu warmups.

He wanted to check out this other gym, which is known for its high-level BJJ competitors. When he went, he was surprised to learn that they do no warm-ups before getting into drilling.

This took him by surprise, especially since there were so many world-class competitors on the mats.

It also gave him some doubts about the 20–30-minute warmups at gyms.

This is a pretty common realization for guys who cross-train. Lots of people have different opinions about the topic, and in this video, I’ll give my perspective.

Thanks for watching.

– Chewy
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Try This Movement To Warm Up Tight Wrists For BJJ

Gary Berger — Fri, 05 Jul 2024 17:00:00 +0000

Try this simple and effective wrist rolling exercise to improve wrist mobility and decrease tightness.

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Get my free e-books: https://www.thejiujitsutherapist.com/e-books

If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: IUEQXFQKUEUM9GWY

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The Best Shoulder Exercise To Do Before Every BJJ Class

Gary Berger — Fri, 26 Jan 2024 17:35:21 +0000

Single Arm Shoulder Swimmers are great for multiple reasons.
1. Shoulder warm-up and mobility
2. Loading the arm planted on the ground gets the muscles working

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Get my free e-books: https://www.thejiujitsutherapist.com/e-books

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: 8OQ4MMOTMNOHFMVJ

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Low Back and Hip Mobility Warm Up For Grapplers

Gary Berger — Fri, 29 Dec 2023 19:30:49 +0000

I’ve received some questions about what to do regarding a stiff lower back from grappling. One piece of the puzzle is to have a decent warm up and to get your body primed to move.

Here are a few of the movements that I am utilizing as part of my warm up for BJJ.

I have made some modifications to the movements for my preference and you can adjust and add as needed. Again this is a limited routine showing a few useful movements I like.

My recommendation is to try these movements out, see what feels tight or what doesn’t, and then go from there to create a routine or movements that are useful for you and your needs.

If you want the full warm-up, head over to https://www.grapplingrx.com/ and use Code 20OFF to get 20% off your purchase
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Get my free e-books: https://www.thejiujitsutherapist.com/e-books

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: QBIMHYLSNEU2FUHR

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Knee Mobility Exercise For BJJ | Knee CARs #shorts

Gary Berger — Mon, 09 Oct 2023 16:00:43 +0000

Knee CARs (controlled articular rotations) are a great way to improve mobility in the knees and perform a warm up as well.

Perform 5 reps per side.

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Tight Back and Shoulders? Try This One Movement!

Gary Berger — Wed, 27 Sep 2023 16:40:40 +0000

Here is one of my favorite shoulder and spine mobility movements which is great for someone that wants to move better for Jiu-Jitsu or just get more movement if you sit all day.

2 sets of 5-10 reps.

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Get my free e-books: https://www.thejiujitsutherapist.com/e-books

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: D3XUPPOJLW5QHZOY

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Tight Wrists? Try Wrist Rocks #shorts

Gary Berger — Wed, 13 Sep 2023 16:55:26 +0000

DEALING WITH TIGHT FOREARMS AND WRISTS AFTER JIU-JITSU TRAINING…then check out this quick sequence to stretch the forearms and wrists.

Try wrist rocking to improve wrist mobility as well as to stretch and release tight forearm muscle from gripping.

Start with the easiest version with fingers forward and then advance to divers pointed out, and also fingers pointed back.

Perform each sequence 5 repetitions for 5-10 second holds.

Make sure to perform these movements to comfort.

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Blue Belt ALWAYS Gasses Out After His 1st Match at BJJ Tournaments

Gary Berger — Wed, 06 Sep 2023 18:44:05 +0000

Today we have a question from “Bob” who sends a message to me saying that they’ve been practicing BJJ for 2.5 years, has competed several times, and has won his first round match every single time. Buth there’s an issue…

Every time Bob has competed, they have lost their second-round match.

They feel exhausted and worn out after every first-round match at Brazilian Jiu-Jitsu tournaments and can’t wrap their mind around WHY this keeps happening to them.

They say that they can roll all day in the practice room, but get extremely exhausted in actual competition.

Bob asks me how he can prevent this exhaustion and burn out from happening at tournaments.

Here’s what I think.

– Chewy
—————–
Free Ebook: https://www.chewjitsutraining.com/focused

Want to ask Chewy a question: https://www.chewjitsutraining.com/question

Video Courses and Products: http://www.chewjitsu.net/products

T shirts: http://www.chewjitsu.net/shop/

http://www.Facebook.com/Chewjitsu

http://www.instagram.com/Chewjitsu

Tweets by chewjitsu

Intro/Outtro Music : https://bknapp.bandcamp.com

If you’d ever like to train with the team and I. Check out my gym Derby City MMA in Louisville,KY.

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Use A Resistance Band To Release Tight Shoulders

Gary Berger — Fri, 01 Sep 2023 16:30:10 +0000

Using a resistance band can be really helpful as part of a warmup and activating the muscles in the shoulders to get you prepped for training and lifting. Check out the sequence with Shoulder Dislocates as well as 3-Way Pull Aparts.

1-2 sets of 5-10 repetitions

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Get my free e-books: https://www.thejiujitsutherapist.com/e-books

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: 3FCBTXPB7O9IHQU4

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Hip Mobility For BJJ: Part 3 #shorts

Gary Berger — Thu, 10 Aug 2023 19:42:31 +0000

Hip Mobility Drill For Jiu-Jitsu: Part 3

Begin in the hands and knees (quadruped) position.

Keep a braced and stiff trunk.

1. Hip Cars x5 on each leg

2. Fire Hydrant x5 on each leg

3. Hip Extension (knee bent) x5 on each leg

4. Hip Rotations (hip extended) x5 on each leg

The more active control you have over your hips, the better function and capability, and ultimately control you will have over your joint. Actively moving into your end-ranges and engaging the muscles is a great way to get your body prepared for training.

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