In a candid discussion at Gold’s Gym, renowned strength and hypertrophy expert Dr. Mike Israetel broke down the crucial role of strength in Brazilian Jiu-Jitsu during a training session with B-Team’s Ethan Crelinsten.
‘I was just talking about some [ ] about how strength matters in Jiu-Jitsu—not in the grand sense of how strength matters, but in how strength matters in specific situations.’
‘One thing we’re talking about is this—this is a really bad position for this—but if we’re trying to peel the leg here from the bottom to get the knee bar, your ability to pull with your hamstrings and glutes, and your ability to unfurl your back and pull back, is a big deal.’
‘The other thing is if you’re on the top side of Mount—let’s say the ground is back here—and I get double unders but clamp down, because, you know, you’re not trying to do this. If I take my fingers and walk out on the mat, my ability to engage my front delts and biceps simultaneously to do this is a big deal. If I’m really weak in this position, I’m just going to waste minutes here. If I’m really strong, I’m going to be able to splat you out.’
According to Dr. Israetel, while technique and efficiency of movement are fundamental in BJJ, strength plays a vital role in specific positions and scenarios. He highlighted two key examples where strength makes a significant difference:
First, when attempting to peel the leg from bottom position for a knee bar, the practitioner’s hamstring and glute strength, combined with the ability to engage the back muscles, becomes crucial for executing the move effectively.
Second, from the mount position with double unders, upper body strength – particularly in the front deltoids and biceps – can be the difference between efficiently flattening an opponent or struggling ineffectively. As Dr. Israetel quoted from a former instructor, “there’s not a lot of Jiu-Jitsu down there for you anymore” once you’ve reached certain positions where raw strength becomes necessary.
The discussion emphasized that while strength alone won’t make someone successful in BJJ, it provides valuable options when technique has created the right opportunity. As Crelinsten agreed, while athleticism, movement, and speed are important for getting to advantageous positions, strength becomes crucial for actions like opening opponents’ elbows, maintaining pin pressure in mount, or stripping heel hooks.
The conversation took place during an intensive chest and triceps training session, where Dr. Israetel demonstrated various exercises that have direct application to BJJ, including skull crushers, which he noted transfer well to grappling scenarios where pushing away from opponents is necessary.
Through this exchange, both athletes highlighted the complementary relationship between strength training and BJJ performance, suggesting that while technique remains paramount, strategic strength development can significantly enhance one’s grappling capabilities.
