If you’re having some weakness in the shoulders or even difficulty with overhead movement/control, the Serratus Wall Slide is a great option to build control in the shoulder blades and in the shoulders as well.

Using a band helps to activate the muscles in the shoulders to increase the difficulty a little.

To perform the exercise, place a light resistance band around the wrists.

Push the forearms into to wall and protract (create a little distance between the shoulder blades).

Try to keep the forearms vertical and slide the forearms up the wall allowing the shoulder blades to move outward and upward. Brace your abdominals to avoid arching the back.

Perform 2-3 sets of 5-8 reps.

It’s always awesome to work with elite athletes like @brandonreed3x

#shoulderhealth #shoulderstrength #shoulderstability #bjjstrength #bjjrehab #bjjmobility #jiujitsu #grappling #wrestling

Focusing on a solid warm-up can pay huge dividends to improving your mobility and performance in grappling. Using a wall as a tool to assist with mobility is a great way work on this as well.

Here is a quick sequence that I do as part of my warm-up before BJJ class to get my body ready to train.

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Get my free e-books: https://www.thejiujitsutherapist.com/e-books

If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: EJPPL0U2RLEIFGFI

Want strong and resilient shoulders?

Then you have to work on end-range mobility and control.

Check out @brandonreed3x working on building strong, healthy, and mobile shoulders with the Prone Swimmer exercise.

Gripping a lacrosse ball can help with focused tension on the shoulders and arms to assist with activation.

I recently saw an interview with professional Jiu-Jitsu athlete and member of “B-Team,” Nicky Ryan. Nicky Ryan and “The B-Team” were on episode 363 of @lexfridman podcast and they were discussing his knee injuries. Nicky explained his rationale for not fixing his ACL (Anterior Cruciate Ligament) and how he has continued to train without this ligament in the knee.

I go through some ideas on the purpose of the ACL, my recommendations on whether you should have surgery to repair your ACL, some myths and facts about what can happen to your knee if you do or don’t get the ACL fixed, ideas on BJJ longevity, rehab, and prehab.

I also discuss a research article with some interesting ideas on what happens to your knee when you sustain an injury such as the ACL and whether having surgery can decrease the risk of arthritis in the knee.

Here is the link to the article that was mentioned: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7083996/

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Get my free e-books: https://www.thejiujitsutherapist.com/e-books

If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: J3ZMS7NEMMDZWP7S

Hip activation to promote and improve rotation.
2 sets of 5-10 repetitions with 5 second holds.

How To Fix Tight and Weak Hips (Part 3) – Side-Lying Resisted Clam Shells

Use a band to help recruit the top hip while stabilizing on the bottom leg and forearm.

This exercise is a great way to activate the hips and work stability.

2-3 sets of 8-12 reps

I recently got back into running…the reason is primarily to help supplement my cardio for grappling. I actually don’t enjoy running too much, but I feel that forcing myself to do certain things I dislike can be helpful in building some resiliency and mental toughness. So…I went down the rabbit hole on running shoes to try and figure out which ones were the “best.” After doing some extensive research and getting some recommendations, I landed on a couple of different pairs and brands, specifically based on certain criteria I believe to be important in a running shoe.

Now these are just my opinions on running shoes and running. There are tons of solid running shoes out there. Picking something that feels good to you is the important part.

So here are some ideas I focused on:

Many shoes are “shoe-shaped” but aren’t necessarily “foot-shaped.”

Some shoes come to a point in the front which can compress the foot and toes, and “foot shaped” shoes have a wider toe box and have the toe box in the shape of your foot.

I wanted a shoe that would allow my toes to spread out and had a decently wide toe box to allow my foot intrinsics to work properly while running. This was important for me to improve my running mechanics as well as promote general good running mechanics.

Also if you choose to do running for cardio or exercise, check out some ideas on what you should focus on.

Also, I was not paid or endorsed by any of these shoe companies, these are my honest opinions.

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Get my free e-books: https://www.thejiujitsutherapist.com/e-books

If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: HH6V0XLPLTRISL1D

How To Fix Tight and Weak Hips – Part 2 – Standing Resisted Clam Shells

When you’re dealing with tightness and weakness in the hips, adding a balance component to the training is great for muscle recruitment as well as incorporating a band.

This exercises checks a lot of boxes because you are adding a “closed-chain” (foot planted on the ground) exercises for stability and balance as well as an “open-chain” (foot not connected to a surface) for muscle activation.

This is a tough and very useful stability and general leg strengthening exercises important for healthy hips.

Ideas on how to strengthen injured hamstrings.

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Get my free e-books: https://www.thejiujitsutherapist.com/e-books

If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Hamstring Injury and Recovery Tips – Part 3

Joint mobility is important to the recovery of the muscle tissue.

The value of getting a proper assessment and regaining hip and knee mobility.

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Get my free e-books: https://www.thejiujitsutherapist.com/e-books

If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Check out this super easy way to tape an injured wrist.

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Get my free e-books: https://www.thejiujitsutherapist.com/e-books

If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Exercises for wrist pain.
Mobility and stretches.

Banded shoulder around the worlds are great for muscle activation and mobility.