Martial Arts Q & A's - What are the top bodyweight exercises for martial artists?
Posted: April 16, 2023
I love when students take their training seriously and ask the right questions. It means they are trying to get the most out of their training. Which is how you get the most out of your body, mind, and mind.
This question was asked by an orange belt that wants to get stronger but does not want to lift weights They also want every exercise to benefit their martial arts training. Here was my answer.
What are the top bodyweight exercises for martial artists?
Bodyweight exercises can be an effective way for martial artists to improve their strength, flexibility, and conditioning. Here are some of the top bodyweight exercises for martial artists:
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Push-ups: Push-ups are a classic exercise that can help improve upper body strength and core stability, which are important for many martial arts techniques.
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Pull-ups: Pull-ups are a great exercise for developing upper body and back strength, which can help with grappling and throwing techniques.
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Squats: Squats are a compound exercise that target the lower body, including the quadriceps, glutes, and hamstrings. Strong legs are crucial for generating power and balance in many martial arts techniques.
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Lunges: Lunges are another great lower body exercise that target the quadriceps, glutes, and hamstrings. They can also help improve balance and stability.
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Planks: Planks are an excellent core exercise that can help improve overall body stability and prevent injuries. They also have many variations that can challenge different muscle groups.
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Burpees: Burpees are a full-body exercise that can improve cardiovascular endurance, muscular endurance, and explosiveness. They can also help simulate the intensity of a martial arts match or training session.
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Jumping exercises: Jumping exercises like squat jumps, box jumps, and plyometric push-ups can help improve explosive power and athleticism.
Remember to focus on proper form and technique when performing bodyweight exercises to avoid injury and maximize their effectiveness. Start with a few basic exercises and gradually increase the intensity and complexity of your workout as you get stronger and more comfortable with the movements.
If you could only do one? Again depends on your goal. Want to get in great cardio shape while getting stronger? Burpees. Just need good overall exercise? Squats are one of my favorites.
I normally do my body weight exercises throughout the week. I will focus on squats and lunges on one day then push-ups and pull-ups on the next day. Planks I normally do every workout. But my workout is designed for me not you. Your job is to learn what your body can do and what it needs and then do it!