Years ago I experienced a lot of pain in my lower back, groin and hips that would come and go. After trying different methods to fix it I realized it was a muscular imbalance issue.

In this video I show a few weird but useful exercises for BJJ practitioners.

In the beginning I talk a little about how Brazilian Jiu-jitsu creates an imbalance because of constant flexion in the hips from positions like Guard.

So the exercises that can be really helpful are those that do the opposite.

The 1st exercises are a prehab rehab type exercises that focus on extension muscles like the glutes.

I’ve done these with my students in the past and in some cases their muscles are so weak that twitching and cramping has happened.

Next I show how to add a little weight and get more strength in the positions using a barbell or something like a Wreck Bag.

If you’re experience any issues with your hips, groin or lower back in Brazilian Jiujitsu. You may find some benefit from working on hip extension exercises to correct the imbalance.

If you’re interested in any of the products listed. I’m not an affiliate of them. I just like them.

Hip Circle Bands from Mark Bell
Hip Circle®

Wreck Bag
https://www.wreckbag.com/

Hope this video helps!
-Chewy

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