Build Stronger Legs for BJJ with No Lower Back Pain (Squat Variation)

Strength training for BJJ is something I get lots of questions about. I have a hunch this is because my meathead-ness is expressed often in BJJ.

One exercise that is excellent but at the same time can be a bit of a bugger for Brazilian Jiu-jitsu practitioner is the Squat. The Squat is such a strong exercise for the whole body with endless variations.

One reason the Squat is so problematic for people who do BJJ is their hip tightness. This is caused by the constant flexion on the mat and the inconsistency with stretching to loosen and exercises to strengthen extension.

In this video I share a great piece of equipment the Belt Squat machine.

This is the type of squat I like to do and it’s easy on the lower back.

There are a number of different ways details and benefits I share in the video.

But if you’re a BJJ athlete or practitioner who wants to build stronger legs but avoids the traditional back squat because of pain in the lower back. I’d simply invite you to try this exercise if you can.

I’ve found with a number of our members in my gym that they’ve been able to use it with no issues whatsoever and have received an overall strength benefit.

This allows them to get stronger and still be ready for their BJJ training. Hope this video was helpful!