5 Simple Exercises to Build Strength from Head to Toe for MMA Athletes

MMA requires a variety of skill, strength and conditioning. Fighters need to be quick on their feet,

powerful on the takedowns, and strong on the ground. This can take its toll on any athlete, so its

important to build a strong foundation in order to stay ahead of your competition. Here are 5 of my

favorite exercises to build stronger fighters.

1. Farmer Carries

Guys that grow up on a farm are strong. Lots of their strength comes from carrying heavy things.

While this may seem simple, it is incredibly simple and effective for building strength throughout the

body. For this exercise, pick up two heavy dumbbells, stand tall and walk. Simple, yes. Easy, no. Done

correctly, this will challenge your posture, core, grip, hips and legs.

2. Goblet Squat

Lots of people struggle with proper squat technique, but we have found that this variation really helps

just about everyone squat correctly. Pick up a kettlebell or dumbbell, both hands supporting the weight

at chest height, elbows underneath the hands. The weight should be close to the chest, shoulder

blades pulled back and together. Feet are about shoulder width with the toes slightly pointed out.

Once in position, simply squat down as low as you can, under control, elbows just inside of knees and

then stand back up. By having the weight in front, in tends to help counter balance and helps people

squat with a straight spine.

3. Hip Thrusters

Developed by Bret Contreras, the hip thruster has become one of our favorite glute building exercises.

Perfect for any athlete, we have found these incredibly beneficial for our grapplers. These can be done

as bodyweight only, or with added resistance over the hips. Shoulders on a bench, knees bent, weight

over hips and drive thru the heals to raise the hips toward the ceiling. Nothing else targets the glutes

like this exercise.

4. Fat Grip Rows

This is a simple single arm, dumbbell row, but we like to add Fat Gripz to the handles to tax the forearms

and hands. By increasing the load on the hands and forearms, the fighter will be better prepared for

controlling the wrists or finishing a submission during a fight. Plus, we get all the benefits of rowing and

pulling….BOOM!

5. Reverse Crawls.

Fighters typically have poor posture, weak upper backs and are prone to shoulder problems. We have

found that a simple reverse crawl helps develop strength throughout the entire shoulder complex,

without causing problems. It may be simple, but this is one tough exercise. Stay on the toes, keep the

knees close to the ground, hips still and crawl backwards for distance or time. Brutal!

BONUS Conditioning Drill: Rope Sidewinders

The ropes have become a popular piece of conditioning equipment over the past couple years. I

like them because they provide a unique stimulus to the body and allow us to move quickly, without

much risk of injury. One of my favorite drills for fighters is the sidewinder. Standing in a good athletic

position, with a little slack on the ropes, the athletes sweeps their hands back and forth across the front

of their bodies as fast as possible. This is a great drill for rotational strength, speed and endurance.

Corey Beasley is co-owner of Innovative Results gym in Costa Mesa, CA and is the founder of

FightCampConditioning.com. He has been coaching for 16 years and works with some of the best

fighters from the UFC, Bellator, ADCC and more.