EXCITING NEWS for the #vikinghold @progressjj have sponsored the competition. Details below

2 GREAT PRIZES TO BE WON

1. The person that does a #vikinghold with the highest % of their bodyweight for 10 seconds (ie a 25kg kettlebell for someone who ways 100kg = 25%) will win a @progressjj Gi, Rash Guard and No Gi shorts. The current leader is @bjjgains

2. We’ll also randomly pick a winner from all entrants to receive a @progressjj Rash Guard and No Gi shorts

To be eligible to win you need to mention @bjjstrength and @progressjj in the text of your post and use the hashtag #vikinghold AND nominate 5 other people to take the challenge. The video of your Viking hold needs to be posted in Instagram
The competition will run until the end of August and we need a MINIMUM OF 25 ENTRANTS for the prizes to kick in. So get sharing!

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Check link in bio or link below to find out how to build incredible strength in 15 minutes twice per week
https://www.bjjstrength.com/15minutestrength.html

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

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2018-07-31 12:21:54

Cool crawling variation I’ve been playing with that is great for the back, shoulders and core……if done correctly.

You don’t want a resistance band that is too heavy, just enough resistance to make the stabilising muscles work a little harder. Notice the setup at the start, I drop my hips down and ROTATE ELBOWS OUT. Pit of the elbows should face forward. This is about SLOW CONTROLLED MOVEMENTS with the PELVIC TUCKED TOWARDS THE HEAD and SHOULDER BLADES PULLED DOWN AND BACK and good head position. Try and maintain a good box shape with the resistance band throughout.

One study has shown that this kind of quadruped position gets the best lower trap activation, which is essential in shoulder blade and shoulder function. Tucking the hips is also going to fire the core to achieve correct pelvic tilt, something that can be a key problem for lower back pain. ???
Check link in bio or link below to find out how to build incredible strength in 15 minutes twice per week
https://www.bjjstrength.com/15minutestrength.html

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

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2018-07-30 11:37:10

Some praise for the BJJStrength 15×2 program from David Kwiat
Think you can’t build pheonomal strength for BJJ with just a pull-up bar and a kettlebell? Then I challenge you to take on the 15×2 program.

Fantastic strength training doesn’t need to take up all your time and doesn’t need to impede your BJJ. Designed by a grappler for grapplers. ???
Check link in bio or link below to find out more
https://www.bjjstrength.com/15minutestrength.html

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

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2018-07-26 11:44:49

Clearly, handstands are not my strong point, though one of my goals this year is to get a good freestanding handstand. During the last effort I felt ‘weightless’ for a split second and it felt great. Felt like progress and it felt great. What are you working on??
???
Check link in bio or link below for FREE breathing for BJJ program that’s been getting great reviews.
https://www.bjjstrength.com/breathing-for-bjj.html

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

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2018-07-22 15:37:24

Last in a series of 6 rotational #strength exercises for #bjj
For this last one fluidity and smoothness should more of a focus than speed. Great way to work rotational movement, combined with a twist at the end to re-establish hip pressure and hip control. Speed comes after control. ???
Check link in bio or link below for FREE breathing for BJJ program that’s been getting great reviews.
https://www.bjjstrength.com/breathing-for-bjj.html

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #mma #gymnastics #movement #core #balance

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2018-07-21 12:54:54

Please, please, please stop making this mistake when swinging a #kettlebell
Notice how in the first example I’m WRONGLY squatting as I swing. No, no, no. I see this mistake nearly every single day. ???CORRECT form is to hinge at the hip and only allow the knees to bend as a natural result of the swing NOT to lead the swing. You should feel a stretch in the hamstring. Why??
the swing is a glute lead exercise. It’s the hinge that provides the ‘whip’, power and force. Squatting in this way makes it a quad dominate exercise. Trust me, with the amount of sitting we all do, our glutes need as much love as we can give them. A big factor in both #lowerback and #knee pain is weak glutes.

For a more detailed video on fixing this issue, head to youtube.com/BJJStrength
???
Check link in bio or link below for FREE breathing for BJJ program that’s been getting great reviews.
https://www.bjjstrength.com/breathing-for-bjj.html

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

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2018-07-20 17:19:49

Hope I’m not boring you with this series!?! 5th in a series of 6 rotational #strength exercises for #bjj
20 reps, focus on control and increasing range of motion over time, rather than speed. Speed comes after control. ???
Check link in bio or link below for FREE breathing for BJJ program that’s been getting great reviews.
https://www.bjjstrength.com/breathing-for-bjj.html

#bjj #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #mma #movement #health #core #balance #footstrength

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2018-07-20 12:33:02

4th in a series of 6 rotational #strength exercises for #bjj great movement for killing positions with your hips

Really lead with the hips on this one. 20 reps, focus on control and increasing range of motion over time, rather than speed. Speed comes later once you have good form
???
Check link in bio or link below for FREE breathing for BJJ program that’s been getting great reviews.
https://www.bjjstrength.com/breathing-for-bjj.html

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

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2018-07-19 11:14:49

3rd in a series of 6 rotational #strength exercises for #bjj move advanced compared to yesterday
20 reps, focus on control and increasing range of motion over time, rather than speed. Stay strong through the shoulders and upper body and rotate under control from side to side. ???
Check link in bio or link below for FREE breathing for BJJ program that’s been getting great reviews.
https://www.bjjstrength.com/breathing-for-bjj.html

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #movement #core #balance

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2018-07-18 12:28:55

First in a series of rotational #strength exercises for #bjj

20 reps, focus on control and increasing range of motion over time, rather than speed. Starting off simple, keep the knees together, stay strong through the shoulders and upper body and rotate under control from side to side.
???
Check link in bio or link below for FREE breathing for BJJ program that’s been getting great reviews.
https://www.bjjstrength.com/breathing-for-bjj.html
#bjj #nutrition #jiujitsu #bjjstrength #strength #mobility #jiujitsulifestyle #grappling #mma #gymnastics #grips #movement #core #balance

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2018-07-16 12:26:02

3 of 3 gymball games to improve movement for #bjj next video tomorrow.

3 complete rotations each direction without some part of your shoulder line leaving the ball OR your hands touching the ball or floor. Great to learn constant shoulder contact and pressure while moving around your opponent. ???
Check link in bio or link below for FREE breathing for BJJ program that’s been getting great reviews.
https://www.bjjstrength.com/breathing-for-bjj.html

#bjj #nutrition #jiujitsu #bjjstrength #strength #mobility #jiujitsulifestyle #grappling #movement #health #core #balance #footstrength

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2018-07-15 12:19:43

2 of 3 gymball games to improve movement for #bjj next video tomorrow.

3 complete rotations each direction without some part of your hip line leaving the ball OR your hands touching the ball or floor. Great to learn constant hip contact and pressure while moving around your opponent. This can be a game changer in how you move on top.
???
Check link in bio or link below for FREE breathing for BJJ program that’s been getting great reviews.
https://www.bjjstrength.com/breathing-for-bjj.html

#bjj m #jiujitsu #bjjstrength #strength #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #movement #health #core #balance #footstrength

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2018-07-14 12:28:48

1 of 3 gymball games to improve movement for #bjj next video tomorrow.

This game will help improve your balance and ability to adjust your weight quickly when someone is trying to move underneath you in Bjj. The more we train the micro adjustments needed for balance, the better our body will intuitively handle small adjustments on the mat to maintain control of your opponent.
Complete 10 reps without falling off, if you fall off, start again from 0. A fun way to warmup and improve movement at the same time, or when you can’t make it to class.
???
Check link in bio or link below for FREE breathing for BJJ program that’s been getting great reviews.
https://www.bjjstrength.com/breathing-for-bjj.html
#bjj #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #gymnastics #movement #health #core #balance

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2018-07-13 12:08:44

Small, consistent results, lead to big changes over time. Play the long game.

We can all, myself included, be guilty of wanting instant results. Rarely anything in life worth having is gained in an instant. Particularly for #strength training or #bjj. I see the planche as the ultimate in upper body pushing and straight arm strength. I’ve been working on progressions consistently for ~18 months. So, while this hold looks small, it’s a big step for me to finally elevate under control without the legs supporting the arms. Much further to go, but celebrate the small wins when you get them. It will help with #motivation ???
Check link in bio or link below for FREE breathing for BJJ program that’s been getting great reviews.
https://www.bjjstrength.com/breathing-for-bjj.html
#bjj #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #gymnastics #grips #movement #health #core

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2018-07-12 11:54:18