Knee reaping
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Knee reaping is a very controversial topic in the jiu jitsu community and is illegal in many BJJ tournaments, such as IBJJF. .
What is knee reaping? Knee reaping is a control position where the attacker’s foot crosses the hip/midline during a leg entanglement. The reason that this position is illegal is it can cause the knee to bend in an unnatural direction.
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The tibiofemoral joint has 2 degrees of motion:
1️⃣Bending/straighting
2️⃣Rotating
However the 3rd degree of motion which the knee can’t move is side to side in the frontal plane. The thought is that when someone is starting to reap the knee that they are attempting to force the knee in a valgus moment, therefore injury can occur. The primary constraint to frontal plane motion at the knee is the MCL (knee pushed inside), LCL (knee pushed outside) or ACL (knee pushed in and rotated). When the knee is completely straight there is stability from the bony articulation of the tibia and femur so if injury occurs it is when someone is standing and their knee is slightly bent. The ligaments are most prone to injury with 20 degrees of flexion.
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Can injury occur? Yes if the defender resists this motion, there will be a great deal of force directly on the ligaments which could result in injury. ✳️However a very easy and simple solution to avoid your knee being damaged is to let your hip and foot internally rotate. Make sure to let your foot rotate as well because a planted foot may turn the force into femoral rotation, which may strain the ACL (same motion as a heel hook). ✳️When in this position if the defender lets their hip/foot rotate inward slightly then there will be ❌no force directly on the MCL or ACL, which means injury will not occur.
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It is important for jiu jitsu players to understand when their knee is in an awkward / risky position so that they do not hurt their own knee. When grappling if you feel an uncomfortable pressure on your knee it is better to let the sweep occur than fight it and injure yourself.
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As long as you understand the position you do not have to fear the reaper.

In this video I do a brief review of a book that I have found very useful and helpful in treatment of back pain, “The Back Mechanic” by Dr. Stuart McGill, PhD.

This book is great because it explains the structure and function of the back, how to assess your own back, as well as treatment strategies.

As always, I recommend seeing a specialist regarding your injuries but this book is a solid resource for gaining more knowledge about low back issues.

You can check out a copy here: https://www.amazon.com/Back-Mechanic-Stuart-McGill-2015-09-30/dp/B01FKSGJYC/ref=sr_1_1?crid=36LUMO5ZF562D&keywords=the+back+mechanic+by+stuart+mcgill&qid=1575980237&sprefix=the+back+mech%2Caps%2C165&sr=8-1

**If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!

***More videos and exercise tips at https://jiujitsutherapist.com

***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com

***Support the podcast and visit our podcast sponsor “Charlotte’s Web” at www.charlottesweb.com and use the promo code Chewjitsu to get 15% off of your total CBD and product purchase!

***Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description

Finger Injury Vlog 1.

I injured my finger (pinky) during training resulting in a “Mallet Finger: injury.

I break down the injury and discuss exactly what this injury is and the healing process.

**If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!  

***More videos and exercise tips at https://jiujitsutherapist.com  

***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com  

***Support the podcast and visit our podcast sponsor “Charlotte’s Web” at www.charlottesweb.com and use the promo code Chewjitsu to get 15% off of your total CBD and product purchase!  

***Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description

How to Maximize Punching Power
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When throwing a punch there are several movements occurring near simultaneously to produce a powerful strike:
1️⃣Ground reaction force from the leg push off.
2️⃣Rotational force from the trunk.
3️⃣Velocity of the arm strike.
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The power of the strike is generated with the lower extremities while the trunk and arm act as a vehicle to deliver that force.
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A study (Lenetsky 2013) examined boxers and punching power, which found that the most experienced boxers used significantly more leg activation compared to less experienced boxers. Leg contribution to total power: 38.6% for experienced boxers vs. 32.2% for intermediate boxers / 16.5% for novice boxers. The same study looked at comparing boxing styles: knockout artists vs. other styles (“players”/”combination fighters”). Leg contribution to total power: 38.6% for the KO artists vs. 32.6% for the other style fighters.
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There are three take aways from this study:
1️⃣Core stability is essential for being able to transfer force. The core musculture are postural muscles not phasic muscles so they are trained differently. These muscle respond by stabilizing/ resisting movements (ex: plank) compared to using abdominal muscles for movement (ex: sit up).
2️⃣Learning/emphasizing using your legs to generate power. This comes down to skill training.
3️⃣Developing leg strength & power: Through axial and longitudinal leg / glute exercises.
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A great example of punching power is Deontay Wilder. Last night was Wilder vs Ortiz II and @bronzebomber threw a perfect right cross to KO Ortiz. In slow motion you can see how he pushes off that back foot and energy transfers up the chain to the fist. With a 95+% KO rate Wilder is one of the best KO artists in boxing history and a great example of how to generate power.

This technique uses the wall, a foam roller, and a resistance band to provide an exercise that will help improve motion and strength.

Its a useful technique for rotator cuff strengthening an shoulder health as well as to counteract “Jiu-Jitsu Posture” which includes tight and rounded shoulders.

**If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!  

***More videos and exercise tips at https://jiujitsutherapist.com  

***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com  

***Support the podcast and visit our podcast sponsor “Charlotte’s Web” at www.charlottesweb.com and use the promo code chewjitsu10 to get 10% off of your total CBD and product purchase!  

***Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description

Biomechanics of Rotational Strikes
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In regards to striking martial arts the available options involve either linear strikes or rotational strikes.
?️Linear strikes: Jab, Cross, Push kick, front kick, Teep.
?️Rotational Strikes: Hook, Uppercut, Roundhouse kick, Wheel kick, Spinning elbow.
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There are advantages and disadvantages to both options.
?️Linear strikes: Less distance is required therefore there is less time necessary to reach the target. Less time means the defender may not have an adequate defense, therefore it has a higher likelihood of landing.
?️Rotational strikes: More distance/time is required therefore more velocity can be built up. This can translate into higher force generation.
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A competent striker does not need to be able to throw spinning attacks, however these strikes have the ability to generate considerable force so it is a good back up option if you want to catch your opponent off-guard.
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This is an example of a very rare technique, “Rolling Thunder” kick. Davy Gallon uses it to KO UFC veteran Ross Pearson. This is a perfect example of a risky technique but with the potential for high rewards.

The “Bird-Dog” exercise is a multi-use exercise as it can be used as a great diagnostic technique to find hip weakness and prevent injury.

It can be used for corrective and rehab purposes, as a warm-up, and to maintain hip and back health.

*** Check out my new warm-up series that was created specifically for grapplers!

The warm-up includes dynamic movements, stretches, range of motion exercises, muscle activation exercises, and a bunch more content that I have used myself and with my training partners to allow for an effective and useful warm-up to keep you healthy and training. 

Purchase the complete warm-up product at https://jiujitsutherapist.com/product…

Instagram: https://www.instagram.com/the_jiujits…
Facebook: https://www.facebook.com/jiujitsuPT/ 
Twitter: https://twitter.com/jiujitsuPT 

***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message! 

***More videos and exercise tips at https://jiujitsutherapist.com 

***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com 

***Support the podcast and visit our podcast sponsor “Charlotte’s Web” at https://www.charlottesweb.com/ and use the promo code chewjitsu to get 15% off of your total CBD and product purchase! 

***Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description

CAR Assessment: Assessing hip mobility ••••••••••••••••••••••
My friend and old training partner
@lionheart_shaw reached out to me for a mobility program. First step always involves a proper assessment. Without an assessment I would just be giving random exercises. Second step is determining how much mobility he requires for his activities. In his case he is an active MMA fighter and Dutch kickboxing instructor at @dynamixmma .
How much hip mobility does he need? Being a fighter one of his number one goals is being able to throw head kicks. While he can land head kicks currently he has to compensate to perform them. Compensation may eventually overload surrounding joints AND may rob him of the ability to produce maximal force with his kicks. Most people will be weak at their end-ranges so if he can improve his hip mobility he should be able to produce much more force with his head kicks.
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Following a full body CAR assessment and FRA the plan was to work on his hip mobility with emphasis on creating more workspace in his hip capsule.
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@functionalrangeconditioning @functionalrangerelease
@drandreospina

End-range Rotational Training
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Once you have adequate flexibility (passive motion) and mobility (active motor control) the next step is to load the joint.
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“Ihashi et al. demonstrated internal rotation and external rotation will activate all of the rotator cuff musculature including supraspinatus (Wilk 1997).” A healthy shoulder will have an appropriate balance between force couples: deltoids and rotator cuff. This is why proper proprioception is essential. How do we improve shoulder proprioception?
End-range movements: “Guanche et al. (1995) found the presence of mechanoreceptors in the capsule, creating reflex arcs via capsular afferent nerves, resulted in muscle contraction (Hess 2000).” “Terry et al have theorized that stretch-sensitive mechanoreceptors within the capsular ligaments could be activated by tension, thus, producing a muscular contraction to protect the ligaments at the extremes of motion (Wilk 1997).”
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Won’t extreme ranges of motion put stress on the joint capsule?
“The joint capsule collagen fiber orientation is comprised of radial fibers. The cross-linked capsular collagen structure assists in providing joint stability. During rotational movements, such as internal and external rotation, the collagen fiber bundles tighten, thus centering the humeral head and reducing humeral head displacement (Wilk 1997).”
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One should have sufficient mobility and be able to minimize compensatory patterns before loading.
•CARs level 1 : conscious movement first before progressing.
•ERR (end-range rotational training) loaded rotational movements.
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Indian clubs are one method of loading to create articular resilience for the shoulders. Changing body position is another way to significantly increase the difficulty.
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Mobility is Strength training
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References:
1️⃣Hess, S. A. (2000). Functional stability of the glenohumeral joint. Manual therapy, 5(2), 63-71.
2️⃣Wilk, K. E., Arrigo, C. A., & Andrews, J. R. (1997). Current concepts: the stabilizing structures of the glenohumeral joint. Journal of Orthopaedic & Sports Physical Therapy, 25(6), 364-379.
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@functionalrangeconditioning @mbroser @drandreospina @ufultimatefitness

I have gotten some questions regarding The Chewjitsu Podcast set up and equipment.

Here is a break down of our mobile set up and the equipment we use for recording The Chewjitsu Podcast.

Equipment:

CASE – Plano All-Weather Tactical Case (42 inch)

MICROPHONE STANDS x 2- Samson MK10 Lightweight Boom Mic Stand

MEMORY CARD (for Zoom Recorder) Sandisk 128 GB SD Card

ZOOM H6 PORTABLE RECORDER

SHURE SM7B CARDIOD MICROPHONE

HEADPHONES
Audio-Technica ATH-M20x Professional Studio Monitor Headphones

XLR CABLES (2 STYLES)
Mogami Gold STUDIO-10 XLR Microphone Cable

AmazonBasics XLR Male to Female Microphone Cable – 10 Feet, Black

***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! https:thechewjitsupodcast.com 

***Support the podcast and visit our podcast sponsor “Charlotte’s Web” at https://www.charlottesweb.com/ and use the promo code chewjitsu to get 15% off of your total CBD and product purchase! 

If you want exclusive podcast extras, interviews videos, and conversations, check out https://www.patreon.com/thechewjitsupodcast and get access!

I have been dealing with a tight and stiff lower back lately, especially when performing trunk rotation.

I have felt a lot of stiffness and limited motion but with working this sequence of exercises into my warm-up and recovery routine I have noticed significant improvement in my mobility as well as pain levels.

It has helped with my guard retention as well which has been an added bonus!

*** Check out my new warm-up series that was created specifically for grapplers!

The warm-up includes dynamic movements, stretches, range of motion exercises, muscle activation exercises, and a bunch more content that I have used myself and with my training partners to allow for an effective and useful warm-up to keep you healthy and training. 

Purchase the complete warm-up product at https://jiujitsutherapist.com/product…

Instagram: https://www.instagram.com/the_jiujits…
Facebook: https://www.facebook.com/jiujitsuPT/ 
Twitter: https://twitter.com/jiujitsuPT 

***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message! 

***More videos and exercise tips at https://jiujitsutherapist.com 

***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com 

***Support the podcast and visit our podcast sponsor “Charlotte’s Web” at https://www.charlottesweb.com/ and use the promo code chewjitsu10 to get 10% off of your total CBD and product purchase! 

***Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description

Developing the Squeeze: Isometric Ramping for Chokes – Part 2
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In my last post I explained what isometric ramping is and why it is important. I would argue that most people burn out on their chokes because :
1️⃣Improper choke setup
2️⃣Squeeze too hard too fast
This usually is a SKILL and MOTOR CONTROL problem not a muscle endurance problem.
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Here is a setup I originally learned about from @eddiebravo10p on how to develop “the squeeze”. Sit on the ground with your knee up. Practice synching in your choke CORRECTLY. Key details:
1️⃣Elbow should be in the center so you can apply even pressure to both sides of the neck.
2️⃣Slide in your second hand with the back on your hand on their head (this ensures they cannot reach their hand over and pull your arm out.
3️⃣Use your head and chin as a secondary lock to minimize their escape.
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Isometric ramping drill details: Slowly squeeze by isometrically ramping up tension in your arms. When applying a choke you start with a 10% contraction, then bump up to 20%, then to 30% and so on. Once you get to 100% ramp back down. In live rolling you will likely get them to tap or go unconscious by 40-50% tension.
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This is slowly ramping up activation of the motor units in your arms so that you can continuously apply pressure without exhausting your muscles.
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Isometric ramping is a skill many grapplers develop unconsciously over time, however if you feel you lack the control it is an important aspect to address. It is very demoralizing when you are in the perfect position to finish an opponent but lack the muscle control to finish because your arms burn out.

Developing the Squeeze: Isometric Ramping for Chokes
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How often do you hear that someone is “mat strong”? Often this means that the person may not be able lift impressive weight but has a functional strength while grappling. While body mechanics and leverage help assist with “mat strength”, I believe this person will have a high ability to isometrically resist an opponent. .
Grappling is often a game of inches as two opponents battle for positions and specific areas of control. Isometric strength is the ability to maintain a resistance against an unyielding force. When it comes to grappling it is not necessarily that someone is strong isometrically, because this just means they are only strong at one specific range of motion (+/- 10 degrees) but they have the ability to isometrically ramp and recruit more motor units for their desired task when necessary.
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The ability to isometrically ramp is critical for developing efficient choking skills, this is something @eddiebravo10p calls “The squeeze”. How often do you see beginners get a choke and squeeze as hard as they can and burn out before getting the submission? .
A lesson I learned from my friend @jamesdriskill , Rickson Gracie black belt, when applying a choke you start with a 10% contraction, then bump up to 20%, then to 30% and so on. Usually by the time you are contracting/squeezing at 40% maximum they tap or are rendered unconscious. This is slowly ramping up activation of the motor units in your arms so that you can continuously apply pressure without exhausting your muscles.
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Isometric ramping is a skill many grapplers develop unconsciously over time, however if you feel you lack the control it is an important aspect to address. It is very demoralizing when you are in the perfect position to finish an opponent but lack the muscle control to finish because your arms burn out.

The Wall Angel is a great exercise for general motion and correction of impaired posture/tightness that may come from training Jiu-Jitsu or excessive sitting.

Adding a resistance component is a great way to combine strength, mobility, and postural correction all into one technique.

This video includes three variations with the traditional Wall Angel, Resisted Wall Angel, and the modification to the Floor Angel with Resistance.

These are great to implement as a warm up, rehab, or as a general maintenance exercise. Sets and Reps: 2-3 sets of 10-15 repetitions.

*** Check out my new warm-up series that was created specifically for grapplers!

The warm-up includes dynamic movements, stretches, range of motion exercises, muscle activation exercises, and a bunch more content that I have used myself and with my training partners to allow for an effective and useful warm-up to keep you healthy and training. 

Purchase the complete warm-up product at https://jiujitsutherapist.com/product…

Instagram: https://www.instagram.com/the_jiujits…
Facebook: https://www.facebook.com/jiujitsuPT/ 
Twitter: https://twitter.com/jiujitsuPT 

***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message! 

***More videos and exercise tips at https://jiujitsutherapist.com 

***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com 

***Support the podcast and visit our podcast sponsor “Charlotte’s Web” at https://www.charlottesweb.com/ and use the promo code chewjitsu10 to get 10% off of your total CBD and product purchase! 

***Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description