This one exercise will build strength, power, and explosiveness for BJJ
Nov 04, 2022The D-Ball (Dead Ball) Clean is a variation on the Power Clean. Using the D-ball allows for working on grip, power, and explosiveness, which are all great for BJJ and is easier to learn than the power clean. The D-Ball (Dead Ball) Clean is an exercise I was taught by Grindhouse Crossfit head coach Joe Clark. He is a a Crossfit coach, powerlifter, and expert in strength and conditioning. Joe helped me out with instruction and technique with using a D-ball to show how this variation will help BJJ practitioners get that extra edge in training and competition. Building strength, power, expolisveness, and cardiovascular endurance will be the difference when competing against an opponent with the same or similar skill level as you. Also, strength and conditioning is a critical portion of being healthy and injury-free.
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