Strong Hips for great Jits
In order to move well on top while passing guard or underneath playing guard one of the key things that determines the strength of each position is your hips.
The major movement requirements for great passing are great internal rotation of the hip and hip extension for Knee cutting, hip smashing and windshield wiping guards into oblivion.
The key movement requirements for an Un-passable guard are exceptional external rotation and strong hip flexion for leg pummelling, back taking and triangling unsuspecting passedores.
The way we train for BJJ commonly has us overloading our hip-flexors and adductors in a chronically flexed and rounded position whether we are in guard or on top trying to stay tight. We have to spend some time off the mat strengthening other muscles and movements in order to stay healthy and uninjured but also improve your ability to perform on the mat!
STRONG GLUTES FOR BETTER PASSING: Hip Extension
These movements are all about opening range at the front of the hip.
Cook Hip Lifts
Single Leg Deadlift
KILLER COMPRESSION FOR GREAT GUARDS: Hip Flexion
These movements are bringing you forward, closing range at the front of the hip.
Toes To Bar
Toes To bar Holds
All of these movements feature in our online program. If you are not a subscriber you can find video references for all these movements on YouTube.
If you are suffering from tight Hip Flexors and Glutes this often a sign of weakness in those areas and can be a warning light that you are running low on Core and Hip strength.
By strengthening your anterior core and putting an appropriate amount of work into them, balanced with the right amount of Extension work will result in strong hips that donât ache.
Next week we will dive deeper into specific mobility to improve your range of motion for both Internal and External rotation at the hip to assist your BJJ.