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Home » Blog » Brazilian Jiu-Jitsu Drills With One Arm

Brazilian Jiu-Jitsu Drills With One Arm

December 4, 2011 By Sensei Matt Klein

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Those that know me are aware I broke my arm in a karate tournament a month ago. It could not have happened at a worse time. Two months ago I made my final payment for my January trip to Rio de Janeiro, Brazil to train with Royler Gracie, one of the top Brazilian Jiu-jitsu experts in the world. When the arm was fractured in three places and the doctor said it would require surgery, I just assumed the trip would be an impossibility. I had a plate inserted in my arm with seven pins holding the bones together.

Luckily, the accident also could not have happened at a better time. You see, I was in the best shape since my university days when it happened, thanks to training in BJJ, MMA, and teaching our kids karate classes. The doctor said he had every reason to believe that with the proper rehabilitation of my arm, I could still go to the camp. I was ecstatic. He said that due to my fitness I should heal quickly and be ready to go, even if I am unable to do everything at the camp.

My main goal in the next month is to keep myself grappling fit so that when the arm is ready, the rest of the body can cope when I get back on the mat. I Googled and You Tubed all variations of the theme “training with one arm” or “training with a broken arm in BJJ”, but nothing really came up. So I decided to build a program for myself or someone else who has had the misfortune of being able to use only one arm in their training. Here is what I came up with.

So far the exercises have kept me in pretty good shape, even though I am not ready to roll.
Below is a list of exercises in order of their appearance in the video.

BJJ Functional Drills

Bridging (static yoga pose)

Bridge (opposing arm touches ground)

Bridge to hip escape (above, plus hip escape at the end)

Stationary hip escapes (to side only)

Moving hip escapes (down the mat)

Reverse hip escapes (down the mat backwards)

Circle shrimps

Wrestler Sit-outs (one side only)

Technical lift (one side only)

Hip bump (one side only)

Two points movement (only two points)

Sitting thrusts (one leg curled hands in front, push off onto the knee)

Triangle Choke (up on shoulders and neck, triangle)

Same, but sit forward like wrestler’s takedown

Leg circles on back (hips off ground)
Bridge to knees (under and over)

BJJ Conditioning Drills

Crunches

Double crunches

Alternating toe touch (feet off the ground)

One-armed plank (two variations)

One-armed push-up

Crunches on sides

One-armed burpee

BJJ Stretches

Hip flexors

Sit on feet for low guard posture

Does anyone else have good exercises for a one-armed BJJ student who can’t wait to get back to full fitness on the mat?

Since I wrote this post, Dirty White Gi has given me many good ideas for exercises with one arm. Check them out at http://dirtywhitegi.com/2011/12/15/training-bjj-mma-with-one-arm/. An excellent BJJ blog as well.

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Filed Under: Brazilian Jiu-Jitsu

Comments

  1. John W. Zimmer says

    December 12, 2011 at 6:12 pm

    Way to go Matt!

    I’m down with a knee injury and have laid off for a few weeks but after watching you – I’m getting motivated again.

    Cheers

  2. Sensei Matt Klein says

    December 13, 2011 at 10:16 pm

    If I know you John you’re down but not out. Going to be in San Diego next week. You around? Hope to see you if so.

  3. John W. Zimmer says

    December 14, 2011 at 1:51 am

    Yes and looking forward to it Matt.

Trackbacks

  1. Training BJJ & MMA with one arm « DirtyWhiteGi says:
    December 22, 2011 at 1:41 am

    […] again next year it’s just a matter of when. Also check out Matt Klein’s post on Brazilian Jiu Jitsu Drills with One Arm by clicking the link or copy/pasting the URL […]

  2. Training BJJ & MMA with one arm « DirtyWhiteGi says:
    December 22, 2011 at 1:41 am

    […] again next year it’s just a matter of when. Also check out Matt Klein’s post on Brazilian Jiu Jitsu Drills with One Arm by clicking the link or copy/pasting the URL […]

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mihir-joshi-kenpo-freestyle-sydneyOver the years, through Karate, I found that my confidence and self-esteem levels had sky rocketed to heights I never thought it would go. I thank Sensei Matt, and all those who have helped me in Karate, for helping me understand such values in a fun and social learning environment.
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Australia's Youth Self Defence Karate
mihir-joshi-kenpo-freestyle-sydneyOver the years, through Karate, I found that my confidence and self-esteem levels had sky rocketed to heights I never thought it would go. I thank Sensei Matt, and all those who have helped me in Karate, for helping me understand such values in a fun and social learning environment.
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I like Karate because it is really fun and I love going on the weekend to see all my friends and Senseis. Karate makes me feel safe because I don’t worry about bullies at school because I know they can’t really hurt me.Tyvian-Macfarlne-Kenpo-Freestyle-Sydney
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09/08/2014
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The confidence karate has given Tyvian is amazing. He is takes pride in himself and he has matured. The focus, confidence and discipline he has gained through karate has transferred to other areas of his life such as educational tasks, looking after younger children both in and out of his family and demonstrating empathy for others.Robert-Macfarlane
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I owe my confidence, strength, fitness and leadership skills to Karate. It has taught me to persist with everything and that the only way to improve is to try harder.Adam-Loader-Kenpo-Freestyle-Sydney
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Look at what you have achieved Matt, we can’t thank you enough for your contribution to shaping these two young men. We are often complimented about the maturity of the boys and we know their Karate has played an important part in developing that maturity. Brings a tear to my eye!
loadersRobert Loader, father of Adam and Jacob Loader
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