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BJJ Instructional Videos
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Get Jacked And Strong With This Strength Exercise

Get Jacked And Strong With This Strength Exercise


Check Out This Deadlift Variation for Grapplers

If you are training Brazilian Jiu Jitsu or any other type of grappling martial art, strength and conditioning should be high on your list of priorities. There is one move in the arsenal of body building techniques that stands out as one of the best for BJJ players to incorporate into their routine: the deadlift. You will see high level athletes from every sport utilizing the deadlift to build strength. It is one of the most commonly used strength movements. With that in mind there are a couple of variations of the deadlift. Today we will take a look at the Hex Bar deadlift also known as the trap bar deadlift.

The Trap Bar Deadlift was one of the exercises that Gordon Ryan consistently uses to aid in his strength for Jiu Jitsu / Submission Wrestling, but also used to add a lot of muscle onto his frame.


This variation of the deadlift is designed to reduce stress on your lower back with the use of a hexagon barbell to distribute the load in a different manner than the regular deadlift. It also activates your leg muscles in the movement, especially the quads and hamstrings. This makes it a great lift for the whole body. If you are new to weight training this is a natural movement that requires less technical skill than a squat or conventional deadlift. This will help if you suffer from muscular imbalances and have trouble keeping good for with the standard squat deadlift technique.

There are many other reasons deadlifts and trap bar deadlifts are great for BJJ players. Check out the video below from Nick Albin aka @Chewjitsu demonstrating the trap bar deadlift!

In under just 18 months Gordon Ryan went from an "in shape" grappler weighing 163 lbs to a 232lb monster and then DOWN to 194 lb and looking JACKED. One of his secret exercises is the Trap Bar Deadlift due to it's abiltiy to get his strong as F_CK, but also to help pack on pounds of muscle.

Gordon tore through ADCC and is now considered one of the best grapplers in the world. He just released a new DVD / On Demand Series called "Getting Swole As a Grappler". It gives you his exact program, tips, diet advice and more on how to achieved jackedness and be a complete bad ass on the mats.



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