#32 Fix Your Hips For Jits

Do you have tight hips? Does playing guard hurt your lower back? Great Hip movement is the holy grail of BJJ and on today’s show JT & Joey unlock the answers you need to fix your hips and ultimately your guard game as a whole:

What are the 4 walls of the Hip?
Why does BJJ get me so jammed up?
How to fix the worst BJJ habits?
The best moves to get you right!

This is a key episode for any dedicated guard player looking to improve their game and relevant to those of you who struggle  and want to feel better off their back.
In the immortal words of Shakira ” My Hips don’t lie.”

Speaker 1: 0:04

Very careful a good martial artist does not become tense, but ready, essentially at this point, the fight is over. So we pretty much flow with the goal who was worthy to be trusted with the secret to limit the spot.

Speaker 2: 0:28

I’m ready, ladies and gentlemen, welcome to another Bulletproof for BJJ podcast. I am JT. Hey guys, I’m Joey. And today we’re talking about how we can fix your bad hips for jets . Oh yeah. I like it. So that’s one of the things guys. We talk about a lot of different things, but essentially we talk about, we talk about the same we do, but essentially when you ask jiu-jitsu coaches who don’t know anything about strength conditioning, they will say your hip movement is really important for jujitsu . You know, your ability to hip escape, invert or all these things. If you’ve got someone who’s hip , his hip is if they’re too stiff, they’re , they’re just games not going to be great. It’s a good point. It makes me think, what are we actually talking about? When we say hips, right? This is where it’s important for us to get this across. Before we start good call Joe, feel free to jump in at any point. If I hear us , of course, we’ll say the wrong thing. Of course you will. I believe it . We talk about the four walls of the hip, right? We’re talking about interior, the front hip flexors, medial, or lateral, the , the side of the hip . So just put your hand in your pocket to the side side of the hip, the back, the posterior, your booty. And we’re not just talking about your glutes guys. We’re talking about hamstring too . Cause the hamstring crosses over that point where your leg bone attaches to your pelvis. So hammies are in there and then also adductors. So the inner thigh, this is a place that most people never train in their life. But when you come to jujitsu and you’re squeezing and your half guard and your close guard and you you’re actually engaging your legs in , in movements, you’ve never done the adductors get very jacked. So it’s a 360 degree look at where the leg integrates with the body. Yeah. Maybe just to clarify like that, when coaches say, oh, you got to have good hip movement or it’s all in the hips or whatever. We’re talking about the hip joint. Yes. Riches. If you look at your thighbone and where your five comes up and inserts into your pelvis. Yep . That’s your hip joint, right? So you’ve got like, you know, you can put your hands on your hips. Right. But then we go just down from that. And now we’re talking about these muscles here. So all that stuff that, you know, Jay , you just articulated JT, but something not to be confused by, because say when you see someone who’s got a really nifty guard game and you’re watching them and what is being described as man look at their hip mobility. Sure. They’re there , it might be hip mobility, but often what what’s being referred to there is how they can articulate their pelvis and their lower back. Yeah. Right . And it’s like, when you’re watching a , I dunno , when you’re watching dancing, you know, you watch some people dance . You’re like, holy, look at the way they move their hips. It’s this mobility of the lower back and the pelvis that allows the hips to move where they move. Yep . What we’re kind of getting at is like all that important, but let’s zero in on the muscles that are actually surrounding your hip joint. Yes . And how they affect your jiu-jitsu and your quality of life. Yeah. Not just how you shake your booty. I mean, look, if you can do that, that’s good for you too. It might be good for your Instagram following, but we’re actually talking about how you can move your leg relative to your pelvis in a lot of different ways. And the thing is jujitsu really, it messes that up in a lot of ways because I mean, life can sitting in chairs can, but the thing that I’m constantly hearing people saying, oh, I got this issue. I’ve got that issue. I’ve got that issue. Most people never actually fully address what is the root cause of these problems? I people say, Aw , done my groin. What does that mean? Well, it means you’ve strained your adductor muscles depending on which one it is. Then when the American listeners hear that they’re like done my groin drink and they’re like, oh, they’re like, why did he just say, can I get it? Can we get closed captions on this ? Once the guy told me about groin in a thigh, crutch pain up at the point, bathing suit area, the join right up at the inner thigh. But the same thing people asked , thrown out my back that actually doesn’t mean anything. And atomically like often what happens is when people do themselves degrees of injury, it can come back to poor mobility at the hips, tight hips, which are not doing their job. And then the rest of the body has to compensate, which is when you can your lower back up. Yeah. Well. You’re up a backup . I’ll hurt your knee, hurt your knee. Right. Cause that’s, that’s exactly right. It’s like if the hips aren’t working, then other things have to take more load and more movement, which maybe they’re not designed to that’s right. And if you are playing God , even if you, it’s not something you prefer to do, it’s something that you will do. This is going to shorten up the hip flexes and we’ve talked enough about that. But also the thing I noticed is lots of people in digital are very good at when they start to do God, they get better at opening up to the hips, like external rotation. So people get good at opening up so they can pump more with their legs and bring the knee outwards . Yes, that’s right. But internal rotation is something that I would say 95% of people who did you do to , they suck at it. And humans in general did not practice internal rotation at the hip. And that’s a lot more to do with the , the outer wall, the hip glutamine TFL, that whole piece. Um , and , and this is something that we really need for good, nice stability and functional, healthy hips. And it also helps our passing game. So if you want to get really good at passing and you look at, but really high level guys at world championship level, they actually have a really good internal rotation of the hip. It’s not something they talk about. They think Jesus, and they think, you know , their sponsors and SAE and quietly, they think their doctors are all steroids, but they should also be thinking that they have really amazing internal rotation of the hip. But I think what would be really good today, Joe is to talk about how, like, what are the moves people can do, which is going to help them on the path to fix their terrible hips. Can I, and can I just make a point before we go there that are , and I say this all the time, but most of us already have kind of dysfunctional hips not to make it sound really, you know , severe, but most of us have hips that aren’t really working to their optimal capacity because of the modern lifestyles we lead. Yes. We sit down a lot, that kind of thing. So then when you add in digital training on top of that jujitsu training, especially if you play a lot of God, it’s a very strange way of developing strength through your hips. Like riding a bike, riding a bike is not a, is not a great way to strengthen your legs or your hips in a well-rounded way. It strengthens some very specific aspects of the legs and the hips. Same thing with jujitsu. Yeah. So this kind of specific sort of adaptation that you get from training, a lot of jujitsu, lay it on top of what modern life does to us equals up hips that are out of balance. Yeah. Which is where you get problems. So, you know, all this stuff we’re saying is like, is it goes back to that idea of where you at , if you want to change it. So you kind of have an obligation to work on this because you’re going to run into problems. If it’s not now they’re coming for you. Yeah . And look, I mean, it’s, it’s hard to sell, right? We’re insurance salesman. That’s what we’re trying to sell you a solution to a problem. You do not yet have in the name of, hopefully you never encounter that problem. Ultimately you will, you do digits long enough. It’s coming. I had this actually this morning, a zoom class doing Bulletproof with our digital guys here via zoom. And one of our students, his partner came in and she was trying to a pistol and she is a fit healthy young lady, but she has limited ankle range. And she also has very weak glutes. And she’s trying to do a modification on a pistol. And we’ve talked about this before, but essentially she was falling back. And then I was explaining to her that, you know, you’ve got to work on your ankle mobility. So we chucked her heel so she could get a bit lower. And then her knee was constantly breaking in like a knee was just collapsing in and she couldn’t get up out of her seat. We were using a chair as a way for her to use her benchmarks . So she didn’t have to go all the way down in the pistol position. And I was explaining that it’s so important that she actively think about the connection between her glute, her medial, glute, like the, the muscle to the outside of her hip, her butt and pulling her knee out wide. And really by the time she hit her third set, she got better. Now, typically by the time he hit your third set, if you’re working the muscles, you you’re trying to work, you’d kind of knackered, but it was an education process. And I’ve heard different terms in strength , conditioning realm, which is talking about like glute amnesia, where basically your muscles switch off. They basically, you stop using them and you start compensating by using everything else to move your leg where you need to use your glute. And I would say that most digital BYC have some of the worst glutes I’ve ever seen. And so that’s not because I’m checking out everyone’s. Well , that comes from Brazil. It’s a big statement. Well, I mean, I think , uh, I think the modern jujitsu is , uh , you know, all the guard playing is it’s not helped the help the role, but it’s not to say it’s mutually exclusive guys. What I’m saying is this. You don’t have to do jujitsu to have weak hips or have imbalanced hips. But if you do change your due to , you have to consider that if you’re constantly doing the same thing over and over again, this can create an imbalance. Now, how do we fix the imbalance? You know, we’re constantly talking about how to get stronger, how to get more mobile. And the thing that we love is something that does both, like, what’s something that is going to increase your range of motion and get that healthy. And then also once you kind of master that, how can you start to load , load it up, not change the move, but maybe change the parameters. So then now it’s getting you stronger. And I feel like we we’ve, we’ve got a couple of cards up our sleeves that we can use to solve this problem. Powerful cards. We constantly talking about what the minimum effective dose is. And we’re looking at the people we work with. We look at you guys who are listening. We think people that are trained to just, we want to train jiu-jitsu that don’t want to spend hours upon hours in the gym each week. Very small percentage do because they love the gym, but the majority don’t. So we’re like, what is the minimum effective does for these cats to get strong in mobile in the shortest amount of time possible? That means we have to be efficient with our exercise choice. A question we get asked a lot is, is strength here more important for me or his mobility? Or is this exercise more of a strength thing? Or is it more of a mobility thing? We go back to it all the time. It depends on who’s doing it. And the beauty is , is you can take an exercise that is perhaps typically considered to be a strength exercise, but it becomes a mobility exercise when it’s put into the hands of someone who needs more range of motion through that particular position. Yeah. And so these are the exercises we have in our program, right? And this is what our upcoming standards program will be basically built on these exercises. JT and I were talking about, it’s like, man, what do we like most for hamstring mobility, but also strength, right? What do we like for the inner thigh ? Like for the adductors? What do we like for the outside fly single leg deadlift for me, if we get into the specifics, single leg deadlift as a coverall. Yep . It’s going to make the hamstrings more mobile. It’s going to make them stronger. It’s going to get your glutes activated. It’s going to build great strength and range of motion through the backside of the hip. Definitely. And the other thing about it, and I’ve, I’ve heard people talk about this like really strong guys who do conventional deadlifting Sanger , single leg deadlift is a gimmick. Well actually in terms of educating the hip and actually getting your glutes to stabilize the right way, a single leg deadlift is one of the single best ways to do it. And also because you’re standing on one foot and you’re having to try and balance and not fall over that activity in the foot actually makes your hip work harder than if you’re trying to do like a , say a two foot on the ground, hips thrust with a band or something like that. Single leg work is absolutely at the core of making your hips function well, and it translates to jujitsu . So it’s one of those things, guys. It’s like sure. You see people trying to balance on a fit ball and do whatever it doesn’t translate. And that’s the thing I don’t want you guys to spend six months doing some crap is not going to work. I mean, it looks cool. Like yo check out my party trick. I can do a back flip and land on a football. Yeah, that’s fine. But it’s actually not going to help you jujitsu unless you’re , Jujimufu, we’re not interested unless you can do it in pink stockings with flamingos off. Um , and be really jacked. The single leg deadlift covers so many bases in terms of the back of the hip, the glutes, the low back and the hamstring. It’s incredible. Really. It’s a superpower unto itself. Now, if you’ve never done this movement guys, the way we get people started is just with the airplane. Now we’ve got a good video on our YouTube, all about the different progressions around this, which you should all definitely check out, essentially just using your body, weight and hinging at the hip and just stabilizing on your leg is very hard. A lot of people will struggle to get out just five reps without having to touch their other foot down or feel like they’re going to fall over sideways. Yeah . Once you can get on top of that, and then you can add a light load, like maybe it’s just a five kilo dumbbell or , um, you know, progressed to an eight kilo kettlebell and you are holding the weight in the opposite hand to the foot you’re standing on. So if you’re standing on your right foot, you’ll be holding the weight in your left hand. This is a contralateral setup , which is actually really good for your shoulder. And he hit to work together. If you hold the weight in the same side as the leg that you’re standing on, you’re much more likely to twist and miss a lot of the benefits of the movement. It is hard. It is harder that, that version, but then once you master that one arm holding the kettlebell, well, then you can look at holding two kettlebells or a barbell. And that’s when things get like quite serious. You’ve played with this a little bit, Joe. I love it. It’s been key for me, particularly with my neighbor, Ahab your point before about strength and conditioning, kind of aficionados saying that it’s a gimmick. These are generally the people that are absolutely married to the idea of deadlifting and squatting for life. Yeah . And you know, we know that there’s a, there’s an upper limit of that stuff where it becomes, it’s no longer effective now . Like it’s no longer necessary for your goals in sport. It’s just because you love doing it and you want to put more weight on the ball . Right. So which if you’re into that great. But for the majority of folks , it’s like, no, I just want to do the. That’s going to make me better at jujitsu . Keep me in shape, keep me strong and healthy. It’s like, alright . Yeah. Basic dead lifting . Squatting is great. But when we take that a step further towards the single leg debt , now we’re talking about introducing some new characteristics to a simple exercise that make it really challenging for me. I hit that upper limit with my deadlift some time ago. I’m like, okay, that’s enough. She’ll single light debts , like a whole new set of challenge. Definitely. And once you get that stability in your ankles, your knees, your hips, and it’s really working for you, you’ll find your grip will start to get taxed as well. And then it becomes more of an upper body and upper back backseat . So that is the back of the hip guys , single leg deadlift . The next thing I want to talk about, which is a moves that we both love. And I think we’ve probably both worked on separately before we even started working together, which is the cost sack squat. Now, if you’re not familiar with this as first time, you’re hearing us talk about this. This is very much a kind of, it’s a ninja looking move. It looks like it looks kind of fancy. It looks a little bit gymnastic, but in terms of what it does for you, if you add no load to it, most people will struggle. Just getting a full range of motion. Yeah . Excellent warmup, drill, excellent mobility drill. Without any weight . No . The white is only really necessary as either a bit of a counterbalance. Once you’re more experienced with it or you’ve maxed out the flexibility aspect of it. And now it’s time to get stronger. Yeah, definitely. And this applies for pretty much all of these movements. If you are someone who’s got really bad hips, you’re really stiff and you have no idea. W where can I go from here? All of the movements that we’re going to talk about today can be done without adding any external load other than like your body, weight and gravity. And you’re just trying to build up your tolerance for it. And your range of motion. If you do not have a healthy range of motion, if you can’t move just in a normal function without suffering acute pain at the hip or the low back, you’ve got to go there first, get that range. And then once you feel like, okay, now I can move my body in a healthy way. Then you can load that sucker up. You cannot strengthen range that you do not have. I’m like, whoa, mind blown. Joe is the strength training Yoda, but he’s so young with the cost X squat. If you’ve never done it before, we also have plenty of videos on the , on the YouTube about this too . A lot of videos on the YouTube channel get out of there so much good things . I posed the cost X squad almost every week on the Instagram. You know , for us, it’s a big feature. We use it as my ability and our program in standards. We’re going to be using it as more of a strength drill. Like it progresses from the mobility aspect all the way through to like Bob bell on the back top thing. So we’re really like going deep on a lot of these movements in that upcoming program. But yeah, the cost act , I would use it every single day , whether it’s just like, I’m trying to limber up a little bit while I’m in a zoom meeting or I’m actually doing my training in its full five boys and seven . Yeah. It just covers so many bases guys. And the reason why, if you’ve never seen this movement, you’re going into a fully deep squat on one side while your other leg is straight and you are loading up through your adductor and hamstring . So your inner thigh and the back of the leg in the straight leg, then you’re coming back up to a standing position, which it looks kind of straddle. Your feet are quite wide, not the splits, but like double shoulder width. And then you’re squatting down to the opposite side and you’re getting a full range squat on that side. So what’s really awesome about this in terms of opening up the inner part of the kind of medial part of the hip slash thigh is you’re getting a big, long stretch in the straight leg, but you’re getting a very deep squat on the bent leg. And this has a double function in terms of loading and stretching simultaneously. And when you do this in an alternating fashion, you’re getting a good amount of load and then stretch, load and stretch. And this is great in terms of just getting blood in there, opening it up. And once you’ve done say like eight to 12 of these bad boys, you’re like, oh, I’m moving better. Hips feel a bit better. You’ve got a bit more range. This is a great way to prep yourself for doing jujitsu. Yeah. And here’s the thing , um, relevant to that, but also to all of the stuff we’re talking about today, something that we encounter a lot in coaching is you’ll give someone a drill, take a simple exercise, like a contact squat, and they’ll do it. And all of a sudden they’ll finish their set. And all of a sudden their lower back pain will have disappeared. You have the Batman that drills amazing and fix my low back pain. And what we realize is that for most people listening, those little niggles you have are caused by very simple areas of tightness and weakness and inactivity. We don’t have to be hugely systematic about it beyond, Hey, do some cost sacks , do some stuff with the hip flexor, do some single leg deads. And we’re probably going to hit upon the thing that makes your lower backfill fine and bring a bit of balance back to the hip . So that’s, it’s the low-hanging fruit. When we’re talking about building balance and building performance and strength, all those things, these things are the simple exercises that produce the biggest results. I agree with that a hundred percent. We’ve had a look at the back of the hip, the medial, the interior, the inside of the thigh. Now, if we look to the outside of the hip, so this is something which not , not a lot of people are aware of, which is your , your glute Mead , which is kind of your pocket muscle . It’s just to the outside of the hip. And, you know, you’ve kind of glute minimus inside the hip. You can’t quite see it TFL, connective tissue and muscle to the outside. Very important for jujitsu like when you’re pummeling and someone’s trying to smash your legs down and you try and open your legs to recover guard or knee shield, super important to be strong in these positions. What are we looking at as the number one best move for people to get around simple move that they could do, Joe ? Well, I think for this there’s development there, that’s built into dead lifting and squatting, right? Yes. Because anytime you’re pushing your knees out and stabilizing in that externally rotated position, you’re using those muscles. However, something that we feature a shitload of in our mobility and in all of our warmups , is that our sideline hip res yes. Which is a really simple exercise. You’re down on your side, you’re on one elbow and then you’ve got your, your, your knees are bent. So you’re on like, I’m on my right elbow, my right knee. And then I’m pushing my hips to the ceiling by driving my name to the floor and my hips come up and I squeeze my glutes. Yep . And that is like 1 0 1, Hey, he’s a really good way to just hit that aspect of, yeah, definitely. And there’s so many ways that you can level that up to make it more challenging without adding any equipment. Don’t get me wrong. I love me a booty band. You’ve probably seen them on the internet. You know, people having these small loops of elastic or are rubber and putting it around the knees, putting it around the feet, doing monster walks. I love that business. But the other great benefit of the sideline hip raise is the oblique engagement. It actually gets a lateral part of your core, your internal and external obliques working in tandem with your glute Mead in the outside of the hip to stabilize. And that does great things for the hips and low back as well. There’s another thing you can do here guys, which adds a little layer on top, which is lifting the top leg as you come up. So as you imagine, you’re on your side, you’re doing your kind of side plank. You lift that hip and then holding that position and lifting the top leg. This does crazy things for stabilizing in the hip and the bottom, but activating through glute meat and TFL and all that down the side. And so simple, you could just do one set of 10 on each side. And you’re like, Ooh, Phil knows. Daddy’s getting that spiciness in the hips. See a lot of people kind of get up and you know, they kind of start to massage. They’re like, what is that uncomfortable sensation in my Kips , my God. So that it feels like somebody puts pepper spray on your muscles. But it’s a great thing guys, because when you then come to do any other movement, you actually have healthier function. And that’s really what we’re striving for. It’s not just like, oh, we want to have this aesthetics. It’s not about building muscles for the look of them. It’s getting them working and coordinated to protect you. We’ve gone outside of the hip, back of the hip , inside the hip. I actually think the front of the hip is neglected. So even though you will hear us say many, many times, all your hip flexors are tight. We need to open them up. I’m actually going to say this right now. And we had a small discussion about this, that when you first start , you do too , when you’re a white belt or say just your newly minted blue belt, you know, you’re not that long in the game necessarily you possibly have weak hip flexes , so they might be tight , but that doesn’t necessarily make them strong. Yes. A lifetime of jujitsu , 6, 7, 8 years. You’re doing enough to do two top and bottom game. You will get strong hip flexes over time, but tight doesn’t always equal strong. Sure. And the reason why I say this is I actually recently started doing a certain amount of core and like hip flexor strengthening work with one or two more advanced, you did two athletes and they sucked. It’s like, really? How can you suck so much at this? Ah , you know, like, it’s like a little, it’s this a little test. It’s like a basic little gymnastic movement. You just lean forward. Your legs are straight out in front of you palms either side of your knees. The goal is to be able to keep your palms on the ground and keep your legs straight and lift your legs off the ground. Just do this 10 times. If you can’t do that, you hit flexes suck. And one of them is a purple belt. And one of them is a very good brown belt, both sucked. Wow. I was like, look at you, Hey, maybe their ads are fantastic. Maybe they’re really good at moving their torso. But when it came to being in that flex position and trying to form a contraction through the legs, they struggled. It actually, it was interesting to me because I would have assumed wrongly that they would have really strong hip flexors . And I’m going to say, when you first start in jujitsu, if you haven’t had time to build it into your game, part of the reason why your hips are sucking, isn’t just that the hip flexes are tight. They’re also weak. So in terms of strengthening the front chain, what would you say is the best move, Joe ? Um, I like those, the seated leg lifts is what you’re talking about. And , and those sort of compression drills. I really liked toes to bar and variations of that. Yes, indeed . So like leg lifts to 90 degrees, knee raises knees to chest, and then obviously toes to bar being like the , the upper end of that sort of line of progression. I think that they’re great. They target the hip flexes. They also encourage the active mobility of the backside. Yeah. So your hamstrings and your glutes have to allow you to get into the position. That’s right. Um, so I feel like there’s multiple benefits of working those . Oh man, totally. I was, I was going to say that that is the other thing too guys. Most people who I see who have tight, lower backs do not have strong front chain because the great thing about having a strong interior chain and through the front of the hip is it allows you to get to this fully compressed action, which releases through the back, you know , front chain , we’re talking about like abs the hip flexes , even the muscles up around the trunk, like towards the chest and stuff. Yeah . So that’s the front chain front chain. So essentially when you look at that, a lot of people can’t do Tosta bar . You say to somebody, you go hang on that bar, lift your legs up. Most people struggle to even stabilize, you know, get people to even do an active hang there and struggled town. Not that long ago, Joe . So you post a kind of parallel bar, like a deep variation of the leg raise . How do you rate that? I was like an L set else similar to an LLC. Is that something that’s more attainable for people if can’t hang. Yeah. And Nelson’s , it’s probably more comfortable cause the shoulders it’s, it’s easier on the shoulders. Yeah . So you just, yeah . Pushing down, holding yourself into support and then either lift the knees to the chest or lift the straight legs up. Yeah. So if you’re at the park right now, so you can’t get to the gym. I mean, obviously we see a lot of , uh , you know, full on Cal Sonics crews trying to do back flips and potentially break their neck or busting out park or moves. But if you get an opportunity and you go to the park, there’s nearly always some pull-up bars and some parallel bars. So if you are trying to get stronger through the front three hip flexes, through your abs , supporting yourself, doing a support on the parallel bars, locking your elbows out and then bringing your knees up toward your chest, as strongly as you can. And doing this with control is a great way to get started there. If you really struggle with that overhead hang position. And there’s actually, I’ve got an exercise that you can do anywhere. That’s, I would say really good beginner level, which is you stand with your back against the wall and then you lift one leg up and you hold it for 20 seconds. Oh yeah. And it’s as simple as that straight leg lifted up as high as you can and hold it for 20 seconds. It’s extremely hard. But what it does, is it your abs aren’t working a huge amount because you’re not changing the shape of your spine. Yeah . So it’s all hip flexes and quads and what people will notice with all of these variations, you will cramp and that’s good. Keep going. It’s not like I’m cramping. I stopped as I know , go into the cramp because that’s, that’s characteristic of compressive strength, like where you’re working these muscles along the front of the hip, so intensely they are going to cramp up. But yeah, that drill backing up to the wall like Lyft works really well. Oh, amazing. It sounds to me, it sounds like old school karate moves. Yeah. We used to do a lot of moves like that. We admire dancers for their physiques and bar or bar three, but B a double R E is a, you know , a real thing in, in United States where people are doing very basic ballet, ballet bar movements to develop the glutes and the hips and , and it works. And for TaeKwonDo, we used to do so much leg lifting to the front and the side to the back. Like that was just something that we did because we had to be very strong in those positions. And I never really had any trouble with my hips coming into G2 with that behind it. So guys, if you are struggling with the hips, these are all very simple. So let’s do a quick recap at the top of the list. We said single leg, deadlift, number two, cost X , squat costs , X squat, number three, sideline, hip rows . And number four, we gave him three options. But back up to the wall, lift the leg, if that feels okay, try and L set . And then if you really want to spice it up, go for the hanging leg. Yeah. I think that is going to answer a lot of your problems. Now, if you we’ve actually got a video on our YouTube channel, a whole breakdown of the hanging leg raise as an advanced call, strength and hip flex and move . And if anyone wants to dig deeper on that, that’s going to be featured on our standards. Prime , because that should be something that all jiu-jitsu people should aspire to be. Yes. And I think this is the good thing guys, because often when people ask questions of us, they say, Hey, what is the best for X, Y, Z. They don’t know where they’re at. Currently. What the standards program does is we have pit these 12 movements. Cause they let you know exactly where you’re at. If you try to do a movement at any level of resistance or just no resistance, you just try and do the movement. And you really struggle at it. The feedback is this movement needs practice because this is a glaring hole into your lack of capacity. But when you’re doing jujitsu, you’ll just try it. You’re like, Ugh , I don’t care if I got some dude on my back, I’ll just run . And that’s all well and good in the moment. But that could turn into a surgery level injury. What we want to do guys is give you the tools for you to work out where you’re at and all of these movements give you that. So you can really rate yourself, okay. Across these elements. Where do I stack up? Hey, I’m really strong, but I’m really mobile . Okay. That’s where you go to work. Oh, Hey, you’re really mobile. You’re real bendy. That’s great. But you super weak here. Then we need to put some attention there or is there one glaring issue that you are totally neglecting, then you need to take care of that. And then you’re pretty good. And that’s what we want to do. Guys. The standards program, which we will be releasing very soon will give you the tools to be able to work it out for yourself and then get feedback and help from us as to how you go from wherever you are to where you want to be. This is another thing. And it’s funny because even on our community groups, so our community group on Facebook, I post our YouTube videos. And it’s, it’s funny to me. It’s cool because this is just part of understanding how everybody, obviously, people who might listen to this might not be looking at our YouTube channel. And then there’s people who follow our program online, who they’re paying us and they’re following the program. They’re very diligent and we really appreciate it. But then they’re missing bits of information, which are just freely available on the YouTube channel. So I find myself repeating myself to introduce myself that the guys like there’s , we are working harder and harder all the time to give more information. And the YouTube channel is growing. So Bulletproof for BJJ on YouTube. There’s a lot of answers there. And if you have a specific request, hit us up. Now, if there’s anything you’re missing, if you’re hearing this for the first time, you’re like, ah , what are these Aussie guys where they’re talking about? We are talking about our online program, Bulletproof, the bjj.com. And there’s a lot in there. Yeah . We’ve packaged up all of the stuff we talk about into programs that are really easy to follow and super effective. And the standards program we about that’s our latest program that will be coming soon. That’s going to be like the pinnacle of all of the feedback from you guys who have been using it, the feedback from us and coaching it and just observing, where are the holes? Where could we do better? What do people need more of? So we’re really excited to do that. Obviously there’s a free one week trial. So if you want to check it out, go to the website, Bulletproof of bjj.com take the free trial. If you don’t like it cancel. But if you like it, train it, you will transform your body and you will become strong and mobile and you will vastly reduce your risk of injuries on the mats. And that is the whole goal of this thing is to get you in the best shape possible. So you can enjoy jujitsu for life. Yeah. And we are here for you. That’s the point. We are not just talking heads. We train this, we live this. We trained you to we’ve battled the injuries. And if you’re out there and you’re unsure, you can reach to us. So whether you message us on Instagram, whether you send us a message on Facebook, or you could leave us a voice message on our website to ask our question on the podcast. So that’s the thing, guys, if you have a burning question, your question may help our community. Cause other people out there probably thinking the same thing. So feel free to ask us we’re here for you. Awesome. Thank you bro. Thank you bro. See you next time guys . Cheers guys.

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