Top 5 Strength Exercises for MMA

Ok so for those of you who don't know I am the Head S&C coach at Leeds Cage and have been for nearly 2 years now. With this in mind I really wanted to write a few articles that are specifically aimed towards S&C for MMA. I'm going to start by keeping things nice and simple but hopefully I'll get chance to delve into some more of the nitty gritty as time goes on.

So the first article today is all about the top 5 Strength exercises for MMA, these are all exercises that we use extensively in our programmes here at Leeds Cage and in my opinion are essential in developing a good MMA S&C programme.

1. Deadlift

This is hands down my number one exercise for MMA, it really includes everything we want, activation of the glutes and hamstrings, a challenge of lower back strength and posture, as well as being a great test of core and grip strength (grip strength is key in all combat sports). All in all a brilliant exercise no matter what your sport.

2. Chin Ups

Another exercise thats great for hitting a number of areas, pulling strength is key in MMA when it comes to clinching with your opponent or if you take part in BJJ or Gi work. Starting from a full hang chin ups are a challenging exercise, especially when you start adding weight to them.

3. Hang Cleans

Again a full body exercise that is great for developing power, very important in a sport where wrestling and picking up opponents explosively is important. I've chosen a hang clean over a power clean as I feel its slightly easier to learn technique wise.

4. Bulgarian Rear Foot Elevated Split Squat (BRFESS)

Ok this ones a bit of a mouthful but it is a great single leg strength exercise for MMA. The reason for performing a single leg exercise is that they engage muscles of the lateral complex of the leg (glute medius, adductors and quadratus lumborum) that are not used in two legged exercises (e.g. back squat). This is key for MMA as whether it's in boxing, or wrestling the majority of movements occur on one leg (unless you're a master of the suplex).

5. Heavy Farmers Walks

My final exercise is Heavy Farmers Walks, I really like these as when done well they absolutely hammer an athletes core as well as their grip strength, they can also provide a certain conditioning element when done for prolonged periods of time. This is one exercise where form is key however, you must stay upright, keep your core tight and shoulders pulled back, poor form on this exercise will do more harm than good.

This is a video from DeFrancos Gym in America of a guy really hitting some heavy farmers walks

Ok so there you have it, my top 5 strength exercises for MMA, whilst this post isn't exactly re-inventing the wheel I hope you've found it interesting. If you would like some more reading please check out my blog at www.hullstrength.blogspot.com

Do you do all of these exercises? Is there any exercises you would have included in your top 5 that aren't here? Please leave a comment.

Your's in Strength

 Ben