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First of all, what is the "Jersey Shore" Body? The "Jersey Shore" body has nothing to do with the MTV Show (even though most of males on the show have this type of body); it is when someone has a very strong or good-looking upper body and than has chopsticks for legs. It doesn't match.
When we talk about strength training, most people prefer to train the upper body and that's the truth. Nobody comes into the gym on Monday and says, "I can't wait to Deadlift" or "Girls love guys who Leg Press."
Look at the breakdown of the typical week:
Monday: Chest and Triceps
Tuesday: Back and Biceps
Friday: Shoulders and Arms
Why is it that ONLY 20% of our workout is lower body when we know that most of our power comes for our legs.
Increasing the strength, power, and explosiveness of your legs can really help a number of areas in your game. For example, having powerful legs can help with your takedowns. Imagine you have that single leg and you are pushing through your opponent. You don't think having strong, powerful, explosive legs would benefit you here?
What about clamping your legs down for a triangle? Now don't get me wrong, technique is always our number one concern, but you don't think strong legs will help lock down your opponent?
Here are 2 Lower Body Exercises that are sure to keep you away from that "Jersey Shore" body and push you towards a BJJ World Championship physique:
1. Ultimate Sandbag Zercher Squats
The Ultimate Sandbag Zercher Squat will help strengthen your quads, hamstrings, and glutes, but lets not forget the fact that it will also work on your posterior and core muscles.
2. TRX Hip Press
The TRX Hip Press looks like a very simple exercise, but works everything from the glutes and hamstrings to the abductors/adductors and core. These are often muscles that are forgotten in the weight room, but often used on the mat.