Why BJJ Athletes Need to Train Rotational Strength

Jiu-jitsu is a rotational sport

In jiu-jitsu the strength is transfer to move, twist, and control force through different planes, especially under pressure.

And the reality is every roll is packed with rotational movement:

  • Hip switches when shrimping or escaping mount

  • Explosive turns during scrambles

  • Torque generation when finishing armbars, kimuras, or leg locks

  • Core rotation to stay tight in transitions or resist being flattened

If your body can’t produce and resist force through rotation, you’re leaving performance and injury prevention on the table.

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The Benefits of Training Rotational Strength for BJJ:

  • More powerful takedowns and sweeps

  • Better spine control during scrambles

  • Improved guard retention and inversion ability

  • Injury resilience for lower back, hips, and knees

  • Stronger submissions and transitions under dynamic stress

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How to Train It:

  • Controlled rotational lifts: Landmine rotations, cable twists, med ball throws

  • Isometric anti-rotation work: Paloff press, banded holds

  • Dynamic core drills: Russian twists, side planks with reach, Turkish get-ups

  • Rotational carry variations: Off-center farmer walks, sandbag carries

Linear strength (like squats and bench) matters — but it’s not enough


If you want to stay healthy and explosive on the mats, rotational strength training it is essential.

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