A very simple, yet very effective movement for developing strength and mobility in the hip joint. Just did this after 10+ rounds of sparring and my hips feel brand new ?
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It’s important to really focus on keep the lower abs engaged. Keeping the core tight will free up the movement of the hip.

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Ever had lower back pain from BJJ?? Check out link in bio or below for free E-Book on the main causes and solutions for lower back pain https://www.bjjstrength.com/lowerbackpainebook.html

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I like to post videos like this, not to show as technique examples, but to encourage you to find and train your weaknesses. It’s the only way to get better. Of all the strength skills, handstands are by far my weakest, but I’ll continue working on them, because of the athletic ability and head to toe strength they develop.
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Ever had lower back pain from BJJ?? Check out link in bio or below for free E-Book on the main causes and solutions for lower back pain https://www.bjjstrength.com/lowerbackpainebook.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

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Are hacky sacks just for hippies?? Who cares. I just know it’s a great tool for developing better movement through play. Introduced to me as an idea by @weizart Just basic movements like flicking the sack up onto the foot, flicking it and catching on the head (or in my eye socket as with the last one!) is great for building stability through the ankle, knee and hip. I love little games like this to get the body movement to use as active recovery from a long week of training.

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Ever had lower back pain from BJJ?? Check out link in bio or below for free E-Book on the main causes and solutions for lower back pain https://www.bjjstrength.com/lowerbackpainebook.html

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Working some shoulder mobility / strengthening exercises. Ever since tearing my left pec away from the shoulder, caught in an omoplata in a comp in early 2017, I’ve spent much more time working the shoulders through a full range of motion. Playing with a combo of skinning cat and single arm hangs. Still have a little tweak in my left from a few weeks ago, so had less control on that side.

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Ever had lower back pain from BJJ?? Check out link in bio or below for free E-Book on the main causes and solutions for lower back pain https://www.bjjstrength.com/lowerbackpainebook.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

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Having “fun” with the @gripedotrainer , early morning sun flooding in for added effect! This is only 10lbs, but raising it up with one hand and the constant tension it creates, makes it incredibly hard. My hands and forearms were burning after this. I haven’t seen any other grip tools where you can do this exercise! Thanks again @gripedotrainer
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Ever had lower back pain from BJJ?? Check out link in bio or below for free E-Book on the main causes and solutions for lower back pain https://www.bjjstrength.com/lowerbackpainebook.html

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My homemade 80kg kettebell, WARNING, you tie kettlebells together at your own risk. I’m using incredibly high load bearing straps here.
With any heavy swings, notice how long I’m taking to setup the swing, creating the correct tension in my core, posterior chain and correct positioning of the arms. Critical when going heavy.
I think people wrongly assume kettlebells are not as good at developing strength as a deadlift. I think the problem is people get too strong for the weights that they have available. Like any other resistance training, you need to increase either load or intensity to continue building strength.

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Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

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Day 30 #BJJStrength30DayChallenge – 20 minutes early morning of this….

Day 30 after working strength, mobility, movement etc for the past 30 days, I want to give you something that I love to use to refresh the body and refresh the mind on a daily basis. It’ll help you get so much more out of your day and your training. Enjoy and thank you for sticking with me over the entire 30 days, I hope you’ve learned a few areas you need to address to take your physical conditioning to the next level.
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

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Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 29 #BJJStrength30DayChallenge – 20 reps

Day 29 is a great exercise for balance, but also using/adjusting your hips to maintain balance. It mimics very closely someone trying to sweep you and driving in with your hips to prevent the sweep. Make sure to keep the head and spine in a neutral position and do not over extend the spine.
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

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Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 28 #BJJStrength30DayChallenge – 20 hollow body rolls

Day 28 one of my favourite exercises for developing rotational strength and stability through the spine. Start in a hollow body position, arms and legs stretched out, TUCK YOUR PELVIS TOWARDS YOUR HEAD so there is no gap between the lower back and the floor. From there roll over to your front with minimal movement of the arms and legs. The aim is to do it without your arms, hands, legs or feet pushing off the floor, so it’s purely driven by rotation. Your limbs may brush the floor, that’s OK, just make sure you’re not pushing with them. Do 10 each side.
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

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Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 24 #BJJStrength30DayChallenge – 30s PVC pipe balance

Day 24 let me start by answering “why the f*ck is this important if we train BJJ?” Outside the obvious balance benefits, ask yourself, do you know of anyone who gets knee and hip problems from training BJJ? Yes? What we need to remember is that the body works as a system and if we have weak feet/ankles and are not able to stabilising through the through the knee, hip and core, it’s often our hips and knees that can pay the price. I’m not saying this cures these problems, far from it, but we have to train the whole system to stay functional and healthy. Everything starts with a strong foundation.
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

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Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 22 #BJJStrength30DayChallenge – 10 reps each way

Day 22 You don’t need a heavy weight here, I’m using 12kg/26(ish)lbs. This a fantastic way to test and develop your ability to hold the ankle, knee and hip in a stable position while fighting instability. Maybe far more important to leg health than more traditional leg strength exercises. Keep the spine straight and wear no shoes or flat soles shoes! Fight that wobble…..it’s not easy.
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

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Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 21 #BJJStrength30DayChallenge – one arm negatives WARNING; build up to this carefully
Day 21 please approach this one with caution, it’s going to place an incredible load on the muscles and tendons of the bicep and where they attach in the shoulder and elbow. Before attempting this, you should be able to complete previously shown pulling chllanges of: 30s one arm hang, one arm iso hold for 10s and at least 3 clean reps on the type writer pull-up. Be careful, but have fun! An incredible test of pulling strength…..and a key step towards a one arm pull-up, the ultimate test of pulling strength ??????
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

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Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 20 #BJJStrength30DayChallenge – type writer pull-up

Day 20 is another excellent test of pulling strength, and like the one arm iso hold, is a great step towards one arm pull-ups (big focus on mine right now!). We want to go for smooth movements with a clean pause at the top. You can easily do this on a pull-up too, by hanging a BJJ belt or towel, and using that as your lever on the supporting arm.
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

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Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 18 #BJJStrength30DayChallenge – 5 finger tip push-ups (my elbow is tweaked so had to stop at two).

Day 18 targets strength in tendons and ligaments through the fingers and thumbs. Something that is often missed in grip strength training. Like any push-up progression, start off on your knees and gradually scale up until you can do 5 reps of full finger tip push-ups. Even getting up into the top position and holding on your finger tips will be a great exercise.
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

???
Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing