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Sports training

Strength workout for martial arts: hips, grip, neck and shoulders

Strength training improved strength, power, flexibility and balance in judo, karate, wrestling and boxing athletes, and in Brazilian jiu-jitsu (BJJ), maximal and endurance strength go with success. This session trains the legs and hips that drive throws, kicks and takedowns, the grip and back you need for holding and pulling, and the shoulders, trunk and neck that take the strain on the mat. Do it twice a week, on days without hard sparring or randori.

45 minIntermediate17 movesA wall · A band · A kettlebell · A dumbbell · A bench or box · Pull-up bar · A step · An anchor pointHip flexors · Shoulders · Glutes · Back · Quads · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoBrisk, arms swingingHarder: Standing band hip flexion
  2. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · Shoulders, Back · 3D demoSlowEasier: Arm circlesHarder: Sleeper stretch
  3. Standing hip CARs3 slow circles each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a rackHarder: 90/90 hip lift-off
  4. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoLight bandEasier: Prone Y-T-W raisesHarder: Tuck back lever
  5. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoControlledEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Power, while you're fresh

Rest 60 to 90 s

  1. Jump squat3 × 5
    Intermediate · Quads, Glutes, Calves · 3D demoFast up, soft landingEasier: Bodyweight squatHarder: Box jump
  2. Kettlebell swing3 × 10
    Intermediate · Glutes, Hamstrings, Back · 3D demoSnap your hips; the bell rises to chest heightEasier: Cable pull-throughHarder: Kettlebell clean

Legs and hips

Rest 2 min

  1. Dumbbell goblet squat3 sets of 8 to 12
    Intermediate · Quads, Glutes, Abs · 3D demoIn a gym: trap bar deadlifts, 3 sets of 6 to 10Easier: Bodyweight squatHarder: Back squat with bands
  2. Single-leg Romanian deadlift2 × 8 each leg
    Advanced · Hamstrings, Glutes, Abs · 3D demoFingertips on a wall at firstEasier: Dumbbell Romanian deadlift
  3. Copenhagen plank1 set each side, 3 to 15 reps
    Advanced · Adductors, Abs, Shoulders · 3D demoInner-thigh strength for guards, kicks and stances. Start with the short lever, knee on the benchEasier: Hip adduction machine

Pull and grip

  1. Pull-up3 sets of 5 to 10
    Advanced · Back, Biceps, Forearms · 3D demoOr inverted rows, 3 × 6 to 12Easier: Assisted pull-up (machine)Harder: Weighted pull-up
  2. Farmer's carry2 × 30 m
    Beginner · Forearms, Abs, Shoulders · 3D demoHeavy enough that your grip worksHarder: Suitcase carry
  3. Bar hang2 × 20 to 30 s
    Intermediate · Forearms, Back, Shoulders · 3D demoGrapplers: hang from a towel or a gi over the bar once it's easyEasier: Exercise ball pyramid drapeHarder: One-arm dead hang

Shoulders and trunk

  1. Standing band external rotation2 × 12 to 15 each arm
    Beginner · Shoulders, Back · 3D demoElbow at your sideHarder: Side-lying external rotation
  2. Face pull2 × 15
    Intermediate · Shoulders, Back · 3D demoThumbs backEasier: Prone Y-T-W raisesHarder: Tuck back lever
  3. Half-kneeling Pallof press2 × 10 each side
    Beginner · Abs, Glutes, Shoulders · 3D demoResist the turnHarder: Pallof press

Neck (optional)

  1. Isometric neck holds (four-way)3 holds of 10 s each direction at moderate effort
    Beginner · Neck · 3D demoBuild the pressure slowly and keep your head still. It builds neck strength; it hasn't been shown to prevent concussionEasier: Chin tuckHarder: Chin tuck with head lift

Tips

  • Twice a week, away from hard sparring or randori, with power before strength in each session.
  • If lifting and a hard mat session fall on the same day, keep them at least 3 hours apart: explosive gains suffer most when strength and endurance work share a session.
  • A knee that gives way or locks after a twist, or an elbow that was forced straight, needs checking before you train it: see our ACL, meniscus tear and elbow pain guides.
  • Neck pain with pins and needles or weakness in an arm: stop, and see our pinched nerve in the neck guide.
  • Don't lift during the rest stages after a concussion: follow your governing body's return protocol, or the UK guidelines and our concussion guide.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the strength workout for martial arts: hips, grip, neck and shoulders take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A band, A kettlebell, A dumbbell, A bench or box, Pull-up bar, A step, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 12 of its 17 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.