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Banded BJJ Warm-Up For Shoulder Stability, Rotation, & Movement
Grappling and achy shoulders go hand in hand. This is a basic banded shoulder warm-up for the rotational components o...

Train Weaknesses, But Display Strengths When It Matters
Too often, training and competition get intermingled. We must make clear distinctions in our focus. When competing or...

Pull Apart Tight Shoulders With This BJJ Warm-Up
Band pulls apart are an effective way to activate the posterior shoulder and upper back. It’s also a great way to ope...

Try These Post-Training Exercises for Relaxation and Recovery
Today I’m sharing a sequence of exercises and movements I love using after training. As I’ve written about before, do...

Use These Movements To Soften Your Shoulders & Upper Back
Most grapplers can relate to that nagging pain running from the neck down into the shoulder blades. It’s a part of th...

A Black Belt Says Yes To This Exercise And So Should You
The exercise I cover today is one you can use to open up tight and compressed shoulders from grappling. They also hel...

How to Activate Your Hips Before Training
Last post we covered a preliminary low back protocol with emphasis placed on stability — and ultimately strength — co...

Use These Essential Exercises To Protect Low Back While Training
In any walk of life low back pain — even just the slightest bit — can be debilitating. In a sport like BJJ where your...

Build A Strong Neck To Prevent Chokes & Stay On The Mats
I utilize neck isometric contractions to stabilize my neck. This helps to place myself in an optimal position for dai...

Hip Mobility Warm-Up for Fluid Movement
Adequate joint mobility is essential for sustainable training and high level performance. Just like other training va...

Oil Your Hips For Fluid Movement With This Mobility Exercise
Although synonymous many times with flexibility, mobility is the active ability to control and be strong in a stretch...

Increase Hip Strength And Power With This Movement
The kettlebell swing has been instrumental in cueing hip extension for my body. It’s been a safe way for me to work o...
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