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10 awesome bodyweight exercises for judo

There are literally hundreds and hundreds of exercises out there. But which ones will improve your performance on the mat. Here is a list of 10 fantastic bodyweight exercises that will build strength, power, and explosiveness for all judoka.

bodyweight squats
Bodyweight squats will build strength and stability in your lower body. Leg strength is something the Japanese pride themselves on. That is one of the reasons why they develop so much power when they execute a technique. When you squat down, make sure to lower yourself down enough so that your thighs are parallel to the floor. Drive with your heels, don’t fall backwards and keep your balance.

belches
One of the best and hardest bodyweight exercises on the planet. Burpees build leg power and upper body strength and, when performed as part of a circuit or in a Tabata interval, will dramatically increase your fitness levels. Simply squat down, extend your legs into a push-up position, perform a push-up, bring your legs back into a squat, and proceed to explode upwards by jumping as high as you can.

Lizards
Whether it’s traditional, close-grip, wide-grip, box, or paddle push-ups, the fact is that push-ups will give your upper body a strength boost. Having a strong upper body will allow you to create really good reactions when fighting, which can help you take down your opponent.

chin up
One of the most difficult but most beneficial exercises not only in the bodyweight exercise category, but also in strength training. The ability to lift your chin above a bar will greatly improve your strength and overall success on the mat. Whether it’s close-grip, wide-grip, or alternate-grip push-ups, integrating them as part of your regular gym programs will not only give you a stronger back, but you’ll also have greater strength when it comes to throwing your opponent off balance .

rope climbs
Just like pull-ups, rope climbing is one of the most beneficial exercises for judoka. Rope climbing is used by all top level judo players due to the fact that it not only increases arm, back, and core strength, but also increases the lactic acid level in the forearms and upper arms. . This is a great attribute to have in the final minutes of a judo match. If you are consistently climbing the rope week after week, you will see an increase in your ability to not only fight hard, but for longer.

Open closures with elastic band
Judoka are constantly gripping and flexing their forearm and wrist muscles, and as a result, most have a muscular imbalance in their forearms. This imbalance can lead to injuries such as RSI and tendonitis. Open elastic band closures will slowly strengthen the opposing muscles (wrist and forearm tensors) creating muscular balance in the wrists and forearms. Just wrap a rubber band around your fingers and open and close them for 50 repetitions a day for the first week and slowly increase week after week.

center hold
Ab brace, overhand grip, plank or bridge. This exercise has so many names and most of the time it is done incorrectly. To perform a center grip correctly, assume a push-up position but rest on your elbows instead of your hands. Your hips should be parallel to the floor, don’t drop or raise them too high. Focus on your abdominal and lower back muscles and slowly bring your shoulder blades together. Hold until desired time limit. If this becomes too easy, slowly lift one arm and one leg off the ground. This will cause your core to have to adjust slightly to compensate for the tilt of your hips.

hanging leg raises
This looks like a simple exercise, but it is actually very difficult. Hang from a pull-up bar and let your legs hang slightly off the ground. Contract your core muscles, bend your knees slightly, and lift your feet as high as you can toward the bar. Try to avoid any excessive rocking. If this is too difficult, bring your knees up to your chest. Do 4 sets of 15 reps.

squat jumps
Similar to a bodyweight squat, but once you get to the bottom of the squat, explode straight up and lightly jump off the ground. Make sure to land on your toes and repeat the desired number of reps.

push-up claps
Another exercise that looks easy but after two or three repetitions it becomes quite difficult. Perform a pushup and instead of pushing your body back to the starting position, explode straight up, getting an airtime long enough to clap your hands. Land and repeat the desired number of reps.
I recommend doing 11 seconds and 9 seconds for as many rounds as you can manage.

If you add any of these exercises to your strength and conditioning programs, you will find that your Judo will improve. All of the above exercises are fantastic for judo. Remember that judo players need to train like judo players, so it is vital that the exercises you do in the gym are judo specific.