Free BJJ Mobility & Strength Training

Training for jiu-jitsu, not general fitness: free follow-along routines and drills for the hips, neck, shoulders, knees and grip that grappling demands, with plenty of joint-friendly picks for grapplers 40+.

Jiu-jitsu-specific mobility, strength and injury-proofing. 14 free videos. Click to play; belt levels are estimates.

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Neck Strength & Mobility for BJJ and Grappling

by GMB Fitness · Watch on YouTube ↗

GMB's BJJ-specific neck routine; gentle progressions, 40+-friendly.

All (est.)8.7 min

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BJJ Mobility Exercises for Strength and Control

by GMB Fitness · Watch on YouTube ↗

Grappling movement drills building controlled strength through end ranges.

White (est.)9.2 min

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BJJ Hip Mobility for Back Pain and Tightness

by GMB Fitness · Watch on YouTube ↗

Hip mobility for grapplers with back tightness; good for older beginners.

All (est.)9.2 min

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30 Minute Jiu Jitsu (BJJ) Flexibility Routine (FOLLOW ALONG)

by Tom Merrick (Bodyweight Warrior) · Watch on YouTube ↗

Full BJJ follow-along: hips, hamstrings, spine for guard work.

All (est.)29.5 min

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Effective Stretches to Fix Tight Hips for BJJ & Improve Guard Retention

by Chewjitsu · Watch on YouTube ↗

Ties hip mobility directly to guard retention; beginner-friendly.

White (est.)9.7 min

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BJJ Hip Mobility Exercises: a Simple Way to Improve Your Hip Flexibility

by Bulletproof For BJJ · Watch on YouTube ↗

In-depth hip mobility program from a BJJ-focused physio channel.

All (est.)25.6 min

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10 Minute BJJ Lower Body Morning Mobility Routine (FOLLOW ALONG)

by Kieren Lefevre Jiujitsu · Watch on YouTube ↗

Short daily follow-along for hips/legs; easy habit for beginners.

All (est.)10.1 min

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Neck Exercises For BJJ: Simple Drills For a STRONGER Neck, No Equipment

by Bulletproof For BJJ · Watch on YouTube ↗

No-equipment neck drills to resist guillotines/stacking.

All (est.)9.2 min

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Safe Neck Strengthening for BJJ, with Dr Rosi Sexton (UFC Fighter)

by Stephan Kesting · Watch on YouTube ↗

Osteopath and ex-UFC fighter on safe neck training; 40+-safe.

All (est.)2.1 min

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Prevent BJJ Shoulder Injuries With This Routine

by The Jiu-Jitsu Therapist · Watch on YouTube ↗

Quick shoulder prehab against kimura/americana strain.

All (est.)2.9 min

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Ultimate Guide to Fixing Your Shoulders for Jiu Jitsu

by Bulletproof For BJJ · Watch on YouTube ↗

Comprehensive shoulder health guide for grapplers.

All (est.)27.9 min

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Build Stronger and More Resilient Knees For BJJ

by The Jiu-Jitsu Therapist · Watch on YouTube ↗

Knee injury-proofing for BJJ (ATG-style ideas, grappling context).

All (est.)5.1 min

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Fix Your Grip | The Ultimate BJJ Grip Strength Guide

by Kieren Lefevre Jiujitsu · Watch on YouTube ↗

Gi/no-gi grip strength and endurance training.

All (est.)12.4 min

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How to Get Strong for BJJ | The Complete Beginners Guide

by Kieren Lefevre Jiujitsu · Watch on YouTube ↗

Beginner strength plan built around BJJ demands.

White (est.)30.6 min