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Stephan talks about 3 big injuries directly and indirectly caused by martial arts training, and the 3 big lessons he learned from them. Get Stephan’s BJJ training tips by email for free by signing up at http://www.grapplearts.com or follow him on snapchat https://www.snapchat.com/add/stephankesting

Arguably the most damaging submission hold across all grappling styles is the heel hook. This technique works by isolating your opponent’s femur and rotating the tibia beyond its normal range of motion. This is a standard heel hook finish with ashi garami control.

The knee (tibiofemoral joint) has 2 degrees of freedom: sagittal plane and transverse plane motion. This means that the knee is able to not only bend and straighten but there is rotation that occurs as well. The tibiofemoral joint can allow for up to 40-50 degrees of total axial rotation with a 2:1 ratio of external rotation to internal rotation. The primary constraints to stop excessive axial rotation are the ligaments that connect the two bones. The ligaments most commonly involve to prevent this motion include the anterior crucial ligament (ACL), medial collateral ligament (MCL) and the lateral collateral ligament (LCL). There are 3 reasons that makes this technique so devastating:
1) Ligaments do not have the same sensory receptors that muscles/tendons have so by the time tension is felt there is a very small window of opportunity to tap.
2) The structures being attacked, ligaments, do not heal as easily as other tissues in the body. Often these ligaments require surgical intervention to repair, specifically the ACL. Rehabilitation of ACL reconstruction is very long, often taking 6 to 12 months, before someone is cleared to return to sport.
3) Many grapplers are ignorant of the technique and do not respond properly when being attacked by this submission. Often the ignorant grappler will tap too late or attempt to escape by spinning without control which may accidently cause excessive tibial rotation resulting in injury.

As a martial artist I think it is foolish to not be educated on such an effective technique. As a physical therapist I feel that with proper training methods and controlled training partners this submission can be trained effectively without damaging your training partners. #jiujitsu #brazilianjiujitsu #bjj #mma #mixedmartialarts #ufc #sambo #grappling #catchwrestling #wrestling #submissionwrestling #heelhook #leglock #dynamixmma

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Learn the three biggest mistakes everyone does in the beginning!

Head kicks are probably the coolest and most satisfying strike you can land in kickboxing. Often people complain that they lack the flexibility. I think what people are referring to is lacking the mobility, which is the ability to move and control a limb within a specific range of motion. Not only do your joints have to articulate properly and your muscles require the adequate length but you also need to have the motor control at end range or else the stretch receptors in your muscles won’t let you go into that new range.
Here is a dynamic warm up drill to prepare your body for kicking prior to class. Start off low, gradually increasing the height of the kick working up to your end range. These aren’t ballistic motions where I’m swinging my leg uncontrolled, I make sure to control the entire motion. 10-15 each leg – front and side. #dynamixmma #dutchkickboxing #kickboxing #muaythai #mma #mixedmartialarts #karate #headkicksareawesome #physicaltherapy #rehab #PT

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