As with any sport, warming up before doing Brazilian Jiu-Jitsu (BJJ) is crucial in ensuring peak performance, injury prevention, and overall mental readiness. However, with the unique nature of BJJ, it is essential to engage in warm-up exercises that cater specifically to the sport’s demands. This blog will discuss basic warm-ups tailored for all BJJ practitioners, regardless of skill level, to maximize their time on the mat.

Joint Rotations

BJJ is notorious for putting strain on the joints, particularly wrists, elbows, shoulders, knees, and ankles. Therefore, it is crucial to incorporate joint rotations into your warm-up routine. Simple yet effective, joint rotations increase blood flow to the joints, lubricate the joint capsules, and improve overall mobility.

Begin by rotating your wrists, elbows, and shoulders in clockwise and counterclockwise directions. Start with small circles and gradually increase the range of motion. Next, rotate your hips, knees, and ankles, focusing on achieving a full range of motion in each joint. Spend 30 seconds on each joint, ensuring smooth and controlled movements.

Dynamic Stretching and Mobility Drills

Dynamic stretching and mobility drills are essential in preparing the body for the intense movements and positions encountered during BJJ training. These stretches actively engage the muscles and connective tissues, enhancing flexibility and reducing the risk of injury.

Incorporate the Following Dynamic Stretches and Mobility Drills Into Your Warm-Up

  • Leg swings: Stand next to a wall for balance and swing one leg forward and backward, gradually increasing the range of motion. Repeat on the other leg.
  • Hip openers: In a standing position, lift one knee to hip level and rotate it out to the side, opening the hip joint. Bring the leg back to the starting position and repeat on the other side.
  • Spiderman lunge: Step forward with one foot into a deep lunge, placing both hands on the ground inside the front foot. Keep the back leg straight and the front knee tracking over the toes. Repeat on the other side.
  • Scapular push-ups: Lower your chest by squeezing your shoulder blades together in a plank position, then push back up by spreading the shoulder blades apart. This movement targets the scapular muscles, which are essential for upper body stability and strength in BJJ.

BJJ-Specific Movement Drills

Practicing BJJ-specific movement drills during your warm-up will increase your body’s preparedness for training and improve your overall agility, coordination, and muscle memory. Some fundamental BJJ movement drills include:

  • Shrimping: Lying on your back, bending one leg, and using your foot to push your hips away from the ground, sliding on your shoulder and opposite hip. This movement is crucial for creating space and escaping wrong positions during live rolling.
  • Forward and backward rolls: Starting in a squat position, tuck your head and roll over one shoulder, landing on your feet. For back rolls, tuck your head and roll over the opposite shoulder, returning to the squat position.
  • Technical stand-up: Post one hand and the opposite foot on the ground from a seated position. Lift your hips and slide the other leg underneath you, standing up without putting your hands on the ground. This movement is vital for safely getting back on your feet during a match.


Incorporating these essential warm-ups into your BJJ routine will undoubtedly improve your performance, mitigate the risk of injury, and allow you to fully embrace the mental and physical challenges of this extraordinary martial art. Remember, the key to success in BJJ lies in the techniques you learn and the preparation that enables you to execute them effectively.

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