There’s a ton of pulling in BJJ.
Regardless of whether you’re finishing an X choke, pulling your arm out of an almost-applied armbar, or breaking someone’s posture from guard, it’s all made a lot easier if you have a decent grip and good pulling power
Which makes pull-ups one of the most important exercises you can do for your jiu-jitsu.
But there are a lot of variations of the pull-up, and sometimes people are confused as to which variation they should do.
When I first started doing strength and conditioning work for BJJ I was advised to do different variations because you never know exactly what angle your arms are going to be in when you’re pulling on someone in a grappling context.
That’s why whenever I’ve done pull-ups in the last 15 years I most often do three sets. The first set is with my palms facing away from me, the second set is with my palms facing me, and the third set is with parallel grips.
You can see these 3 variations (plus 16 more variations just to keep things interesting) in the following video called 19 Pullups for Brazilian Jiu-Jitsu & Submission Grappling on Youtube.
And it’s no coincidence that the three most important variations – the ones I mentioned above – are the first three exercises I demonstrate in this video.
I hope this gives you some useful training ideas because I was sore for DAYS after filming it for you.