The Weekly Fix: Why Mobility is King For Modern BJJ

Welcome to the Weekly Fix!

The Newsletter from the Bulletproof For BJJ boys JT & Joey to give you the insights you need to have a better BJJ life. .

  1. Mobility is King For Modern BJJ: Be better at the new game
  2. Have you seen this?!: Podcast 11. Knowing how to learn BJJ
  3. Community Spotlight: Grit and Determination from the beginning
  4. Training Top Tip: The First Upper Body Strength standard


As BJJ technique and competitive strategy have evolved, so too have the physical demands. Modern Gi Jiu-jitsu, which has a heavy emphasis on inversions, Berimbolos and Reverse Dela Riva guard. This places huge demand on hip, lower back and hamstring flexibility. There is also it’s direct counter part in the form of dynamic Top game Knee cut, leg drag and floating passing requiring much more lower body mobility to execute.

Simultaneously the rise in popularity of No-Gi Jiu-jitsu and Submission only competition with a direct focus on leg locks has brought a much higher risk of lower body injury and a need to have very mobile lower limbs to be able to pummel and attack leg entanglements as well as twist, spin and counter leg attacks.

The days of being a big, stiff fridge of a human is not good enough as we saw in the Absolute Division at ADCC 2019 with Lachlan Giles a 77kg competitor beating 3 different 100kg+ world champion opponents. The much smaller player with great guard retention, mobility and strategy beat the bigger, stronger players.

The approach of pressuring forward and just smashing your opponent to pass their guard is not as effective for modern BJJ whether that be in the Gi or No-Gi. So what can you do to make your body battle ready for the Modern game?

Can you touch your Toes? Can you sit in a deep squat ?

If you said no to either of these then don’t bolo just yet …


Mobility is your ability to actively move your joints through a range of motion under load. We have run the filter through our long list and have identified the 3 best moves that you can do on the daily to open up your hips & lower limbs. Mobility is a skill that needs to be practiced, consistently, in order to be improved and ultimately maintained.

You inevitably will have some over zealous white belt, who just watched Lachlan Giles 50/50 Heel hook instructional cranking on your legs. You need to prepare yourself so even if you don’t know the counters or escapes your muscles and connective tissues are robust enough to with stand the stress long enough for you to tap without incurring an injury.

The other major benefit of having increased mobility is the freedom you will feel in all other movements, playing with your kids, bending over to pick up a box, squatting down in the garden or climbing a fence. Mobility will eliminate stiffness to give you an ease of movement that feels good. This frees up energy for other things making life and BJJ easier.



Academy: Axis Australia
Started BJJ: 2019
Rank: White belt

I started BJJ because I have been a fan of Rickson Gracie since I was 17 when I found some of his tapes of him fighting in Japan, so it really started there. I dabbled in Muay Thai back then, which was how I came across him then stumbled across the UFC tapes. I knew then that one day I would pick it up.

I have done body building style strength training since 2013 and have played soccer on and off my whole life. I trained MuayThai on and off over the years to support my cardio fitness for soccer and have done a little bit of open water swimming.

Have you had any major injuries or set backs on your BJJ journey?
Unfortunately just after coming back to BJJ in 2019 i herniated my L5-S1 and took a few months off to take care of that. In March 2021 my right bicep got a nice little grade 3 tear and then in May of 2021 I injured my shoulder in a local BJJ comp. The shoulder injury was the catalyst for starting to work with BPFBJJ.

The amount of personal growth I see from my training is absolutely my favourite gift of BJJ. I am so much calmer and more focused in every area of my life. The physical challenge is incredible and the energy expenditure really helps me ground myself for my University study.

Bulletproof for BJJ has absolutely fast tracked my shoulder rehabilitation, reduced pain and increased my flexibility dramatically. The detail of the demonstration videos provided really help me understand exactly how to safely and correctly do the exercise and get the most out of the program. I have grater functional strength, have gained range of movement in my joints, increased end of range grappling strength and overall I have so much more confidence in my body.

Upper Body Strength Standards