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Engage Core Properly & Fix Low Back Pain With This Exercise
I’ve recently begun using Dr. McGills first movement of his “Big 3” Exercises, the curl up. It’s a simple movement, b...

Get Stronger Than Thor With Bottoms-Up Carries
Brazilian jiu-jitsu is the game of controlling your own body and ultimately that of your opponent. Consistent trainin...

Build BJJ Grips With This Weighted Carry Variation
Today I’m sharing a variation of unilateral carries that targets the shoulder differently and challenges the grip too...

Increase Hip Mobility For Jiu-Jitsu With This Simple Exercise
I’ve been using a simple, yet highly effective exercise to increase my hip mobility. It involves training internal ro...

The Importance Of Mobility In Brazilian Jiu-Jitsu
Introduction to Mobility Adequate joint mobility is essential for sustainable training and high -evel performance. Th...

Activate Your Core and Bulletproof Low Back for Training
In today’s post I share Dr. Stuart McGill’s “Big 3,” which are designed to stabilize and support the low back. They s...

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...

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...

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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