Best Back Training for BJJ | JTSstrength.com

Overview

Chad Wesley Smith (Juggernaut Training Systems) is joined by Octavio Sousa (3-time IBJJF World Champion, 3-time Pan Am Champion, 5-time Brazilian National Champion) to discuss back training specifically for Brazilian Jiu-Jitsu (BJJ).

The “back” emphasis centers on the upper back muscles—especially the lats, rhomboids, and rear delts—and on building overall back strength. This is crucial in BJJ due to the sport’s many pulling and grip-heavy actions, as well as the need to stay tight to an opponent.

Key Points: Why the Back Matters in BJJ

• BJJ is pull-heavy
  • Many techniques involve pulling: grabbing sleeves/collars, pulling to pass guards, and more.
  • Back strength and gripping are tightly linked to performance.
• Shoulder health support
  • Back training helps maintain shoulder integrity during high-intensity grappling, where repeated pulling can aggravate shoulders.

Strength Quality 1: Explosive Back Strength

Goal

Develop the ability to pull with force quickly, rather than only grinding slowly.

Clapping / Explosive Pull-ups

• Builds a strong foundation for grip and overall pulling strength.
• Example progression includes clapping pull-ups:
  • Hands release and clap at/near the top.
  • Suggested example: low-rep sets (around 3 reps per set in the illustration).
• If someone isn’t ready:
  • Jumping pull-ups, or
  • Partial hand release.
• Further variations:
  • Change grip types (overhand/underhand)
  • Switch grips between reps
  • Add other grip/angle variations to increase explosiveness and improve grip demands

Single-Arm Rope Row (Explosive Horizontal Pulling)

• Highlighted because many BJJ pulls are horizontal (sleeves/collars), not overhead.
• Trains one arm at a time to build:
  • Lateral pulling strength
  • Grip strength
• Torso angle guidance:
  • Stronger athletes can stay flatter.
  • Less strong athletes may need to be more upright to maintain quality.

Rope Climb Option

• If available, use fast rope climbs for explosive pulling.
• If the rope is too short, use alternatives such as:
  • Climbing to the ceiling
  • Similar setups that allow explosive pulling mechanics

Strength Quality 2: Maximal Back Strength

Goal

Maximal strength helps carry over to other qualities and supports injury prevention.

Barbell Bent-Over Row

• Presented as a highly correlated exercise for BJJ success based on Smith’s work with elite athletes.
• Benefits emphasized:
  • Builds isometric posture strength while pulling
  • Promotes lat engagement and grip strength
• Variations:
  • Traditional barbell row
  • Pendlay row (dead stop from the floor) to blend maximal and explosive demand
  • Different grips (overhand, underhand, mixed/over-under)
• Typical rep guidance:
  • Approximately 3–5 up to 15–20 per set

Dumbbell Rows

Especially useful if someone has low-back issues, because bent-over barbell rows can load the low back.

• Variations mentioned:
  • Single-arm dumbbell row with support (rack/chest support) to maintain back angle
  • Options to remove support while stabilizing with a leg
  • Adding trunk rotation depending on goals
• Rep range focus:
  • Around 8–20, often emphasizing higher-rep squeezing/grip work

Weighted Pull-ups / Weighted Chin-ups

• Suggested after progressing beyond high-rep bodyweight pull-ups.
  • Example threshold: when someone can do roughly 10–15 reps.
• For maximal strength:
  • Increase weight and lower reps
  • Example guidance: 3–6 up to 3–8
• Caution:
  • Avoid setups where grip limitations prevent loading enough to target maximal upper-back strength.
• Example:
  • Using a 50 lb weight vest while maintaining tightness and full range.
• Note on alternatives:
  • Pull-ups off handles/collar grips/grappling-specific hangs may help sport transfer, but can limit the heaviest load achievable for pure maximal upper-back strength.

Strength Quality 3: Strength Endurance (Back-Specific)

Goal

Train the back for higher repetitions and longer work capacity.

Approach

• Use higher-rep versions of the pulling movements already discussed.
• Since back training is often grip-limited, endurance work can rely more on grip-heavy tools than on maximal-heavy loads.

Arm-Over-Arm Rope Pulls

• Suggested as a strong endurance drill for both back and grip.
• Can be made competitive:
  • Furthest distance
  • Fastest time
  • Longest pull

Additional Endurance Options

• High-rep dumbbell rows to failure
• High-rep pull-ups:
  • Rope-based, or
  • Holding gi fabric (grip-specific endurance)
• Maximum-rep sets within a minute using a given load

Injury Prevention / Shoulder Health

Problem Addressed

Hard BJJ plus overhead pulling can beat up shoulders.

Core Solution

Prioritize scapular mobility and stability.

“I-Y-T” Scapular Exercise

• Perform with very light weight or no weight.
• Key focus:
  • Retract the scapula
  • Hold it retracted while moving through I, then Y, then T
  • Control each rep precisely
• Suggested usage:
  • Warm-up: 10–15 reps per letter
  • Heavier accessory: 5–10 reps per letter
• Critical requirement:
  • Be precise: retract → move into the letter → retract again and control

People Credited / Presenters

• Chad Wesley Smith — Juggernaut Training Systems
• Octavio Sousa — Gracie Barra Huntington Beach; head instructor