Enhance Your Performance in Brazilian Jiu Jitsu with These Essential BJJ Warm-Up Drills
When it comes to Brazilian Jiu Jitsu (BJJ), most practitioners focus on drilling techniques and rolling. They often underestimate the value of a proper warm-up. But if you are serious about improving your game—whether in Gi or No-Gi BJJ—then an effective warm-up is not optional; it is essential.

Warm-ups in BJJ are not just about getting your muscles ready. They are about preparing your body and mind for the physical chess match you are about to engage in. Done correctly, these movements boost flexibility, mobility, coordination, reaction time and reduce the risk of injury. It does not matter whether you are a white belt or a seasoned black belt. These top 10 warm-ups should be a non-negotiable part of your routine.

Let’s explore the most effective BJJ warm-ups, why they matter and how to incorporate them into your training.

Why Warm-Ups Are Critical in Brazilian Jiu Jitsu

Before we dive into the top 10 drills, it's crucial to understand why warm-ups are vital in BJJ:

• Injury Prevention: Cold muscles are prone to strains and tears. A good warm-up increases blood flow and loosens joints.
• Performance Enhancement: Warm muscles move faster and more efficiently. Thus, improving speed, transitions and explosiveness in Gi or No-Gi grappling.
• Mental Focus: BJJ demands tactical awareness. Warm-ups ease you into the right mindset before intense sparring or technique drills.
• Mobility & Flexibility: Many BJJ Gi guards and submissions require a wide range of motion. Warm-ups ensure you are prepped for those positions.

Top 10 Warm-Ups Every BJJ Practitioner Should Do

1- Shrimping (Hip Escapes)

No movement is more foundational to Brazilian Jiu Jitsu than the shrimp. It is a go-to escape from bad positions like mount and side control.

• Focus: Hip mobility, core activation, escape mechanics.
• How to Perform: Lie flat on your back, push off one foot and drive your hips backward in a C-motion. Repeat side-to-side across the mat.

Perfect for both Gi and No-Gi BJJ, shrimping mimics real fight situations and sets your body up for the right BJJ mechanics.

2- Bridging (Upa)

Bridging develops explosiveness in your hips. It is a key tool for escaping mount, setting up sweeps or reversing opponents.

• Focus: Glutes, hamstrings, core, neck strength.
• How to Perform: Lie on your back, feet flat and explosively drive your hips upward while turning onto your shoulder.

A must-have for all BJJ Gi and No-Gi grapplers seeking better positional escapes.

3- Technical Stand-Up

This movement reinforces a safe way to stand while defending against opponents. It is perfect for both self-defense and sport BJJ.

• Focus: Core stability, balance, reaction.
• How to Perform: From a seated position, post one hand behind you, plant the opposite foot, lift hips and step back to standing.

Technical stand-ups are often overlooked in No-Gi BJJ. But they are equally critical without grips.

4- Bear Crawl

Simple yet incredibly effective for activating the entire body. It is especially useful in warm-ups for BJJ Gi drills.

• Focus: Full-body coordination, shoulders, core, cardio.
• How to Perform: Keep your back flat and crawl forward on all fours without letting your knees touch the ground.

Great to incorporate into circuit-style BJJ warm-ups for heart rate elevation.

5- Lizard Crawl (Spiderman Crawl)

This mimics the low, pressure-heavy movement often seen in passing the guard.

• Focus: Hip mobility, shoulder strength, dynamic flexibility.
• How to Perform: Crawl forward while keeping your body low and your knees/elbows close to the mat.

An essential warm-up before No-Gi BJJ sessions where mobility and control are key in passing sequences.

6- Granby Rolls

This acrobatic movement is popular in Brazilian Jiu Jitsu for inverting, rolling out of submissions and maintaining dynamic movement.

• Focus: Neck mobility, spine flexibility, coordination.
• How to Perform: Roll across one shoulder while tucking your head and hips. It resembles a gymnastic shoulder roll, not a somersault.

Start slow, especially if you are new to inversion or if your gym has hard mats.

7- Arm Drags to Back Take Motion

Warm-ups can be technical too! Incorporating live-movement reps like arm drags gets your brain in sync with the body.

• Focus: Grip engagement, hip movement, back takes.
• How to Perform: Practice the motion of pulling your partner’s arm across and stepping into position for the back.

Excellent for Gi where sleeve grips are dominant, but still vital in No-Gi BJJ with wrist controls.

8- Standing Movement Drills (Footwork + Level Changes)

If you are ignoring takedowns in your warm-up, you are neglecting half of BJJ. Integrate wrestling-style movements:

• Focus: Footwork, timing, shooting mechanics.
• How to Perform: Practice penetration steps, sprawls, duck-unders, and level changes with intensity.

Important for both BJJ Gi players looking to chain judo and wrestling, and No-Gi athletes focused on takedown games.

9- Hip Switches / Sit-Throughs

A drill that increases rotational strength and movement quality for guard passing and positional escapes.

• Focus: Hips, coordination, shoulder mobility.
• How to Perform: From a tabletop or knees, rotate hips and extend a leg out as if you are escaping side control.

A dynamic movement that translates well to real-time BJJ Gi and No-Gi scrambles.

10- Jumping Jacks + Dynamic Stretching Combo

Sometimes, a classic is all you need. Combine simple jumping jacks with dynamic stretches like:

• Arm circles
• Leg swings
• Hip openers
• Neck rolls

Focus: Elevating heart rate, blood circulation, joint prep.

Use this as your initial general warm-up before diving into more sport-specific Brazilian Jiu Jitsu drills.

Check our guide for Best Home Workouts for BJJ Strength and Conditioning

Pro Tips for an Effective BJJ Warm-Up Routine

• Keep it Short but Specific: 10-15 minutes is ideal. Focus more on quality than quantity.
• Match the Intensity: Warm-ups should reflect the type of training ahead—light for drilling, more dynamic for sparring or competition training.
• Make It a Habit: Consistency helps your body remember movements and prevents injuries long-term.
• Warm-Up with a Gi or No-Gi Mindset: If you are training No-Gi BJJ, focus more on mobility and speed. For BJJ Gi, include grip-based drills.

Final Thoughts

It does not matter whether you are just beginning your journey in Brazilian Jiu Jitsu or already competing at a high level. Warming up properly will elevate your performance on the mats. The best BJJ athletes—whether they specialize in Gi or No-Gi BJJ—know that victory often starts with preparation.

By incorporating these top 10 warm-ups into your regular routine, you will move better, roll smarter and reduce your risk of injury. So next time you are tempted to skip your warm-up—don’t. Your future BJJ self will thank you.

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