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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...

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...

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...

Simple Low Back Exercise to Increase Hip Stability & Strength
The QL (quadratus lumborum) walk has been an instrumental movement in balancing my hips and stabilizing my core after...

Increase BJJ Hip Strength & Open Your Hips
It’s one thing to simply do an exercise. It’s another thing entirely to do an exercise in a fashion in which it’s sto...
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