The Pillars of Bulletproof for BJJ
(Explicit Language) In today’s show JT & Joey breakdown the 2 pillars of the Program: Strength and Mobility. The bulletproof brothers go deep on the importance why being stronger will save you and how improving your mobility will reduce your pain and improve your BJJ.
Speaker 1: 0:05
Very careful a good martial artist does not become tense, but ready, essentially at this point, the fight is over. So you pretty much flow with the goal who was worthy to be trusted with the secret to limit the spot. I’m ready ,
Speaker 2: 0:29
Ladies and gentlemen, welcome to another Bulletproof for BJJ podcast on number two, officially the second podcast ever. Yeah. I’m feeling I’m feeling really good about this and , uh , excited to share the informations. So today we will be talking about problems in BJJ , BJ problems and how we fix them. So I think possibly the most common problems , uh, tight hip flexors, solo backs as a result rounded posture, or the kind of God pulling wrestling, hunched posture, and then sore elbows and sore knees. Yup . I’d say that sort of hits the key areas that you did to folks complain of. Definitely. And you know, I feel this all the time. I mean, I’ve been grappling training , uh , 13 years and these are, this is the continual a work in progress is trying to make sure that we can kind of undo the ills that you do to does to us. Um, and yeah, I think first cab off the rank, let’s talk about how do we fix tight hip flexes ? Cause we’re always playing God. We’re always getting in tight, awkward spots, getting our knees jammed into our ribs. How do we solve this problem? Or maybe , um , just before we rip into that, I was thinking it could be called to explain to folks why this happens and what’s actually happening in the body when you, when you’re reinforcing these, these positions and how that sort of carries over to you being stuck in this position. Yes. Um, in a real simple way, right? For folks, your body is really good at adapting to whatever position you spend the most amount of time in. So if you sit down all the time, your body starts to take on the shape of someone that’s sitting all the time. If you play a lot of jujitsu , you start to take on that shape and you can see this amongst athletes, digital people look like jujitsu people, right. That’s why we all have this kind of similar posture, kind of a sort of sort of thing. Cause we’re all rounded and you can see them all the way . Yeah. But then like you see a surfer and they’re always like surfers always like chest out, shoulders back, very upright in the, in the upper spine. Uh, you know, and so that goes on obviously for the sports and , and uh, people at job descriptions and whatever. Uh , the issue is is that when the position that’s being enforced is not a good one. Yup . And when I say not a good one, I suppose one that is creating large amounts of imbalance in your body. Then you start to get other issues that flow off as a result of this. And what we’re talking about in addressing these key areas is really trying to restore some balance so that you’re not suffering from these things down the track. Yeah. Definitely. If you’re not aware of it, you only got to look at your counterparts at training. Look at that, look at the Brown and black belts. They usually look like. Right? Like westerly and stuff. Yeah .
Speaker 3: 3:23
Yeah. I mean, that’s the thing, I guess you , you admire a person’s trajectory , but you think, Oh, do I want to be like that off the mat? Maybe not. Um, yeah. And I think that’s , that’s a big, that’s a big deal because we , we fall in love with jujitsu . We find this thing, it’s so great. We want to do it all the time, but there is a hidden cost and that that hidden cost is wear and tear on your body. And so the , the secret subtext or the fine print you don’t read is we’re going to have to do some maintenance if we don’t want to be crippled old people by the time we’re 25, like that’s right. Yeah. So I think , um , we have to spend some time because what I see a lot of is , uh , digital people are like, right, I’ve got to just do the moves that are going to make me better for jujitsu . So they spend a lot of time when they’re not doing jujitsu , uh, whether they’re trying to replicate digital movements with weights or whatever it might be. Um, just , uh, just reinforcing those things, which are leading them towards injury. Even though at that point in time, that feels fine. Like people are like, Oh, I’m good for now. No did achy. But then at a critical point, injury occurs and you’re all good until you’re not. And that’s because people are just spending time reinforcing in some ways what we would say are bad habits because it’s leading them to injury.
Speaker 2: 4:39
Yes. So a simple kind of explanation, I guess, of that is like say you trained you to fire four times a week and you play heaps of God. You’re, you’re, you’re a solid God era. And that’s your thing. Um, you have already a V a lot of tension in your hip flexes and we’re getting into the hip flexors, hip flexes get really tight over developed , um, which is great, right? It helps you helps you to play God, but let’s say you go to the gym a few days a week and you’re like, man, I want to get stronger fidget too . So you start doing all of these exercises that make your hip flexes even stronger. What’s happening there is that the whole time you’re developing your hip flexors , your glutes and not being developed. That’s the muscles on the opposite side of the joint and your hip . And all you’re doing is just sort of turbocharging the rate at which you’re digging this hole into imbalance. So the way we’re talking about it is like, all right, we’ve got to acknowledge that you’re , you’re going to be developing really strong, solid hip flexes in your jujitsu. Why not use your time in the gym to start to develop the glutes, the other side of the hip so that you have more balance to the body so that you experience less back pain, you experience a better general posture. You know, you don’t saw every time you wake up, you know , there’s a whole list of things, but that’s really, it’s like, no, you don’t have do more of the thing you’re already doing. Let’s do some of the you’re not doing that’s right. Yeah. And I think we’ve probably all had this
Speaker 3: 6:03
Experience where we’ve gone to jujitsu. We’ve trained really hard. We’re full of adrenaline. We feel elastic and gymnastic and fantastic. We go sit in the car, we’re in the car, we drive half an hour, 45 minutes, the adrenaline wears off, you got to get out the car. And you’re like, Oh, what have I done? Yeah . And then it’s just because you didn’t take the time. And then what you’ve done is you’ve called down in a flexed position. Like sitting in a car is possibly the worst thing. And I’ve experienced this , uh, just coming off the mats from training for two, two and a half hours teaching as well, and then driving for an hour. And just the sitting in the driving is like really bad thing. But that’s , that’s because a lot of these things are things that are occurring in our day-to-day lives. And if we don’t put at least 10% of our time into evening ourselves out, balancing ourselves out, we are eventually going to get injuries. Yeah . So, I mean, in terms of addressing hip flexor tightness, what is your, when you’re looking at that, Jerry , what are you thinking?
Speaker 2: 7:07
The first thing I think for, for people, like if I’m working with a jujitsu person and it’s like, all right, let’s take a look at where you’re at and let’s address this thing. You can always, you always know that the hip flexes are going to be tight. Yes . Because the guard involves, like you said before, pulling the knee in, towards the torso, which is hip flection. Right. And that just means you’re constantly activating the hip flexes now. Um, the first thing I think is important is to show someone how tight their right is to bring that awareness. So , uh , the wall lunch , which if you do the program, you know, this stretch, we use it all throughout the program, but , uh , super cap stretch wall and same kind of deal. Um, get them into this position against the wall, show them, show them kind of like an ideal sort of baseline and say, all right, now you try. And then someone gives it a go and they’re , you know, they can’t get it struggle. Right. Ah . It hurts. You know, their bodies , contorted pain face, all that. It’s like, okay, so now you see that, that part of your body is really super tight , uh, and that’s going to be, yeah . And then I give a little explanation about how it’s going to cause some back issues and blah, blah, blah. Um, then I started stretching the thing. Yeah. That’s definitely, you know, right. Like what’s your approach?
Speaker 3: 8:16
Oh no, no . Our approach is the same. I think we, we essentially, we think exactly the same thing. Uh, just probably articulate it differently, but I would say exactly the same thing. And what I think is super powerful is when you couple the , uh , like stretching and mobility work with strengthening work like that, that isn’t just a double effect. It’s a triple and quadruple effect in terms of when you strengthen a inactive muscle or an underactive muscle, and then you are also try to disengage and , and, and , uh, down downgrade the activity in an overactive muscle, it’s straight up within like one session. Someone’s like, Oh man, my hip feels better. I can squat a bit better. And you’re just like, yeah , it’s it to a person who’s not aware. It feels like magic. You’re like, Oh, what I didn’t, I didn’t have to put up with this for so long. It’s like, no, you don’t actually, but it’s not something that you can just know, like, you know, we both, you and I have been spending a long time thinking about this problem, working on this problem, solving this problem for grapplers and general humans alike. And I think, you know, until somebody shows you same thing , would you do to technique, right? Like you’re doing the same parcel , the same sweep, like for years. And then you, I don’t know, you meet a world champion or you meet someone. Who’s an expert at that thing. And they say, Hey man, change this detail and do this. And you’re like, God, if only I knew this five years ago, how do I not know that? How did I not know that? And that’s the thing, like, there’s such a world of intricacy and nuance that once you get into it and you start breaking it down and someone actually shows you, Hey, you don’t have to put up with this back pain. You don’t have to have hip flexes to have a good guard . Then you just, you can adopt that new approach. And it helps. So I think that’s , that’s where I think, you know what we’re doing with the program in terms of just being able to work on hip extension, get people’s glutes , working and being able to stand straight and then open up those hip flexors is not taking away from people’s jujitsu. It’s just adding to their day-to-day lives.
Speaker 2: 10:20
Yes, that’s right. And I think, I mean, people don’t realize that they’re in pain usually until they’re out of it. Yes. Right. And then, and then they’re like, Oh man, like I’m sleeping better. And I actually like films half decent when I wake up in the mornings after training. And you’re like, could you put even put a value on that? Like, you know, like feeling like every morning, not really sleeping that excellent. To now sleeping a bit better, feeling a bit better every morning. Like, man, that’s quite a substantial improvement to the quality of your life. Aren’t massive. Right? Not to mention, mention like your athleticism, you know, your ability to produce force on the mat. Um, even if like how you look because you’re standing straight, your posture is better. You’re able to build more muscle because your gym work is more effective. Like there’s just so many good things. It’s cumulative. Yeah.
Speaker 3: 11:08
Yeah. I was having a conversation yesterday with a good friend of mine. I won’t name him, but he was saying to me, you have a name him. I will not name him. Uh, Justin , uh , uh, he was saying how he’s feeling so strong, like he’s been falling Bulletproof . But then he recently told me about a spate of injuries. He hurt his neck. He hurt his ankle, hurt his wrist and he’s in pain. And he’s like, but people would tell me how strong I am. And I said, bro, if you’re in pain, you’re not strong, but we have to address these , these injuries and concerns. Because if you’re you’re fragile in different places, that pain is literally a neuro inhibitor. And people don’t realize that they’re like, no, I feel strong. People are telling me I’m moving strong, but actually we’ve got to address those pain points for you to really be free to fully express how strong you can be and how athletic you can be.
Speaker 2: 11:57
Can you , um, what , what do you mean by neural inhibitor?
Speaker 3: 12:00
So literally when someone is experiencing pain, it blocks their ability to produce force. It’s like, it’s like a natural safety mechanism. The body’s like, Oh, your knees saw it. Doesn’t want you to load it. So I’m talking very unscientific terms about very scientific,
Speaker 2: 12:15
But you guys, we could go science-y but we’re keeping it simple for you guys as well.
Speaker 3: 12:18
Yeah. Also just, just because I think if we try and get into really hardcore into like, what is pain , uh, I’m going to speak a little bit out of line, but I mean, in truth , um , if you’re trying to produce force and you guys would know it, right? If , if you’ve got knee pain, you can barely walk. How are you going to even hop or walk upstairs on that leg? Right. In the same way. If you have like acute dorms , that’s when your muscles are growing and the body’s saying, Hey, Hey, take it easy. We’re still in the growth phase here, let us heal. And then as soon as the Dobbs is not there, you know, you’re ready to go. But in truth, it’s, there’s all these safety mechanisms in the body. They’re going to limit you from doing what you want. And if what you want to do is continually break down your body. After over time , your body goes, Hey, she’s got to slow down tiger. But we put in the drugs, take the, any inflammatories, take the painkillers, drink the caffeine, do the work. And like, yeah, like it’s , it’s admirable in some ways, but it’s also stupid.
Speaker 2: 13:20
So to push through that time , push through the basket .
Speaker 3: 13:22
Yeah. And it’s just one of those things that , uh, the more we do it, we basically just keep doing it until we can’t. And then we’re talking to a surgeon and the surgeon goes right, we’ve got these bone fragments and a , yeah , you’re going to be off doing anything for six months. And that’s when it, like, it really hits home. And it’s , it’s a scary thing. We don’t want people to get to that point.
Speaker 2: 13:45
No, we’ll avoid that. Yeah. I mean, this is our whole message, right? Is it like, there’s simple things you can do that don’t require hours and hours and hours in the gym each week in order for you just to live a better life, avoid big injuries down the track, be more athletic, have a level of physicality that you’re proud of and you know, that is constantly developing. Uh , it doesn’t take a lot for you to be sort of constantly growing in this, in , uh , you know , um, down this path. So , uh, I guess one thing I want to mention there when I asked you about the neural pace, is it for a lot of people there , maybe this analogy or thinking about the hip flection and God playing in that kind of thing, it makes sense. So then it’s easy to think like, Oh, well I just stretch it. And I just like elongate those muscles or those tissues. And then I’m good. Uh, stretching is not, it is a little bit more to it than that. But in simple terms, when we’re talking about mobility and strength and stretching and all this stuff, we’re really talking about training the nervous system. And so a lot of the stuff that we use in the program, and if you follow us on Instagram or YouTube, you’ll say we do a lot mobility work. We use this word mobility a lot. Mobility is a really nice intersection between flexibility and strength and what it does is it, it it’s often , uh , stretch type positions where you’re adding load and or movement, and that makes it a very active drill or an active position. And what’s happening there is that you are, you’re educating your nervous system on you being strong in that position that you’re in. So you’re telling your nervous system, I’m good here. I’m strong. And then in exchange for that, the nervous system says, okay, we can go a little bit deeper. Then we can go a little bit deeper. And this is what this, this journey is. I’m sorry ,
Speaker 3: 15:28
I’ll just, I’ll dig in on that piece. Just a fraction. When we talk about golgi tendon bodies. So these are the little , uh , bodyguards on how far your muscle can stretch. And if you just, just stay static and there’s a great value to static stretching, contrary to many people’s chat. Um, but the thing is just pulling on a muscle continually isn’t necessarily the best way to entreat improved range. Um , so the golgi tendon bodies , you , you do the static stretching and the gogi tenable is like, okay, that’s enough. You can only go that far. And then like, you’re setting a neural limited , but when you get this contract, relax, muscle goes, okay, I’m contracting now I’m relaxing. And this is like the basis for like P and F like you can track the muscle in range and then it has to relax. Like there’s a lot more range there. Then you just like sitting and reaching for your toes. If you’re actually able to engage their hamstring and disengaged the hamstring, this actually works within the natural action of , uh , the nervous system and the muscle, the muscles, like, ah, a bit of load, like bit of tension, relax, a bit of tension, a bit of relax . This contract relax actually serves to not put the Goldie tendon bodies on high alert. So they do actually let you achieve a greater range. And like you’re St Joe putting , putting a degree of load at that range gets you stronger through a , like a much broader, much broader, like you have much more bandwidth for taking tension. Right? Um, yeah. So I think definitely that’s where mobility is like really a key piece of a lot of people are not doing
Speaker 2: 16:58
Yes. Yeah . Well, it’s not sexy, right? It’s not as sexy as like lifting weights or doing chin ups or whatever.
Speaker 3: 17:04
Doesn’t have the same set of ego stroke satisfaction of what I just did the big thing. Yeah. Um , but I mean, that said like, there is a , like once you start to get the reward centers kicking in your brain for how much better your body feels after then you do it.
Speaker 2: 17:21
Yes. Yeah. And you , you know, once you realize all this other that we mentioned before, like it makes you better at everything else. You’re like, actually I want to do this stuff. Cause I’m putting on more muscle mass. I am able to do, you know, tougher bodyweight movements that I couldn’t do before. Take the Cossacks squad. People love Cossacks squad . Yes. It’s great. We post something on Instagram of us with a barbell on the back doing some cross squats . People like that’s sick. Yeah . It’s a mobility exercise. It’s a weighted stretch. It’s like, cool. If you want to , you know , if you want to stretch your ankles out, stretch your inner thigh, get your adductors nice and limber. You can do this too, but it’s like it. And so I think that’s a real , um, it shows people, this is where the flexibility thing crosses into strength. Yes. And I think people now are starting to realize actually that’s, that’s based. I want to be able to do that.
Speaker 3: 18:08
Definitely. And I think it’s, it’s it’s boost. Um, yeah. Like people always go, Oh yeah, people who do yoga or flexible or ballet or, you know, dancers. And then people go, Oh, people do power lifting strong. It’s like, yeah. I mean, all these things are true within like a certain spectrum. And that the main thing about jujitsu is you’ve got to be strong and you need to be flexible. Yeah . And then also you’ve got to deal with the day-to-day wear and tear of someone cranking your elbow, cranking your neck. And so I , I think the other part that we’re possibly, we’re just kind of on the surface of , but we’ll talk about now is the , um, is the , the things that you do off the mat as, as a remedy for what goes on on the mat. So, you know, a lot of people out there or you, or you hardcore grapplers whether you like to wrestle or you are a [inaudible] is the, is the posture that’s kind of the second piece here is that, that rounded Mr. Burns jujitsu , Golem looking shoulders forward, shoulders forward again . Yeah. And it , you know, as much as this might be functional , um, for staying close, keeping arms in keeping protected , uh, this can lead to a lot of problems with neck pain forward head posture for all of you out there who are doing, doing that desk grind, you’re on the computer, you’re a knowledge worker or people at home yet believe that just sitting at your desk does something similar, but not with the same amount of load as someone trying to guillotine you or snap you down or anything like that. So, men, a great phrase that I , I learned from , uh , Charles Staley, actually a super nerd of the strength conditioning world. If you don’t know who he is, checking out Charles Staley, a very smart guy. And he said the best way to count a volume is with load. So if you spend a long time with your head forward and you push it forward, and we consider that to be a great amount of volume, a lot of hours, the best way for us to kind of fix that. Cause we can’t spend as much time back. The other way is to strengthen the offside of that. And the posterior chain pulling the head back, pointing the shoulders back scapular retraction is a lot of stuff that we addressing in warmups as well. Yeah .
Speaker 2: 20:18
Yeah. I mean, that’s the main kind of goal of out of the warmups in our program. And what we teach in our gym is to get people is to address these imbalances so that then you can have a high quality training session. You’re not being held back by your rounded shoulders and your flexed upper back. You’re not being held back by tidy flex . If we can undo that stuff, it allows us to access the body on a great level. It means that your strength training is going to be better. It means your digital training is going to be better. So this is the same stuff that we use in our, in our warm-up routines, right in the program. Um, and it, you know, it can seem to folks like , uh , this stretch is really hard for me or this drill is really hard and it’s like, man, it is going to be really hard for a period. Yes . If , if you, if you are stuck in this position and we’re doing something that pulls you out of that position, your body’s going to fight against it with everything it has. Yes, that’s right. For a period of time, until you can be consistent enough with it that you convince the nervous system. Now it’s important for me to go here. Yeah. Grants you access.
Speaker 3: 21:16
Yeah. It’s, it’s, it’s a funny thing. You know, like when we first started to Jitsu, it feels awkward and weird, but th the level of engagement on a physical and mental level is so high, we get the bug. So it in , and we will justify absolutely anything to get more of this thing that we love, but the principle for doing mobility and doing all this other work, which helps us is the same as jujitsu. Even though it’s not quite, it doesn’t feel as much fun. We try it. Oh, it feels awkward. Ah , it’s uncomfortable. I don’t quite get it. Why should I have this in my life? It will make your life better. Um , ah, I don’t want to do it as too hard. We sound like every other jujitsu flake of all time, you know, the person who comes one class can’t quite get on board with the squash and never comes back and misses a lifetime of reward for those of us who are so heavily invested in jujitsu and, and want to take the path to black belt or a degree of mastery, what we really need to do. Like we don’t have to accept being in pain, having bad posture and, and, and all these chronic things, which are just accepted terms of conditions of the culture. But we do have to get a little bit uncomfortable in a good way. You know? Like I think the thing that I like that you tend to mention is about the difference between pain and discomfort. Yeah.
Speaker 2: 22:32
Yeah. Important to know the difference, right? Like for a lot of people , um, you ask them how something feels. Let’s say we put you into that wall lung stretch and your hip flexes are on fire and your quads. And I say, how does that feel? And you say, Oh, it hurts . A lot of people say that. Right. Yeah . And it’s like, all right, well , um, you know, the one I like to ask a lot is like, all right , like I’m guessing you’re familiar with the process of childbirth. Um, does it hurt like that? Does or does it hurt differently and like , well, do it differently. Would you describe it more as discomfort or a kind of stretch sensation? Yeah. That kind of hits the nail on the head and you’re like, all right . Two very different things, pain, that’s it? I mean, unless you’re giving birth or whatever, like something very critical that’s requiring surgical intervention pain should be avoided in strength training and in stretching and in jujitsu, discomfort is not necessarily something to be avoided. That’s often a sign that you’re kind of playing or working at the perimeter of your abilities and that you’re , you’re , you’re opening up a new ground. So it’s very important to know that difference. Isn’t it? Yeah, definitely.
Speaker 3: 23:33
No , I think the thing I’m always saying is like, look, if you get acute joint pain, if you’re feeling like, are I I’m tearing my meniscus or my ligament is, you know, it’s usually the thing is we feel different when we’re doing [inaudible] because we’re full of adrenaline and our bodies are elastic and we will take our body to places. It probably shouldn’t go because all our tissues are like, basically our internal environment is like a Bikram yoga studio, you know, it’s so hot. It’s ready to go with solar
Speaker 2: 24:03
Elastic without the sexual abuse,
Speaker 3: 24:04
Of course. And also the , uh , middle-aged fighting. Um, but trust me, you’ve been at that 6:00 AM , uh, postnatal, Bikram class. There’s lots of fighting .
Speaker 2: 24:16
I’m just saying, I’m hoping you guys have not been
Speaker 3: 24:18
There. No, don’t go there. Um, but yeah, I think it’s like one of those things that like, when we are doing mobility work, we’re in the process of warming our bodies we’re in the process. And so there is a, there’s a point at the start where it’s like, Oh , this doesn’t feel great until you’re warm and you start moving. And once you’ve done your second set, you’ve done your third. So it’s like, Aw , this is working. Yeah. And you just got to get through that initial first bit of discomfort to start to feel that benefit. And by the end of the session, you will feel better. Yeah . And we all know that on a subconscious level, but we’ve got to overcome that immaturity of like, Oh , I don’t like it. I don’t eat my vegetables. Oh
Speaker 2: 24:53
Yeah. We need to stop being lazy pretty
Speaker 3: 24:55
Much essentially. And really when it comes down to it , uh, you can see the difference between people who do it and people who don’t. Yes,
Speaker 2: 25:04
That’s exactly right. I mean, people say , and you can, you can feel the difference when you roll with someone. Yes. I like when you roll someone who’s mobile and strong. You’re like, Holy, this is a
Speaker 3: 25:13
Whole different base. It’s a problem because their body just goes
Speaker 2: 25:16
Wherever and they’re comfortable. Whereas the person who’s tired as. Maybe they can protect themselves from getting into those positions. But as soon as they get taken out of that spot, they’re comfortable in . Yeah. Like, like those people say, you’re like, you’re your mantra ? And you’re setting up like a head arm choke on them. And like, you’re like not even halfway into the choke and they’re like, stop, stop. And you’re like, I wasn’t even choking you yet. And they’re like, no, my shoulder hurts. You’re like, dude. Yeah . Your shoulders. Like , that’s not good. You know ?
Speaker 3: 25:45
No, no, no. It’s, it’s challenging. But I, I , the thing I always say is like, if someone’s incredibly internally rotated for whatever reason, benching whatever, they’re halfway come Lord , you know, you don’t, they come more in themselves through their structural stiffness and you know, integer too . I believe that like, from what I understand, people are going to do to it . Usually they have a degree of intellect. You’ve got to study, you got to know jujitsu. And there’s almost like a S a kind of intellectual superiority. Like our we’re smart. We know Judah too. We’re not meat heads. Like those strikers. Yeah . The stupid guys . Yeah . They’re meat heads. But the truth is then the may guys put in a lot of work to be as complete as they can be athletically. Um , while we’re just sitting in our little castles of insecurity around digital , like, Oh, we’re smarter, but we don’t stretch. We don’t, we don’t lift weights. It’s it’s it’s it feels like 1962 boxing. Like, it just feels like, Oh, wait is cheating. Uh , no, it’s not. If you look at the absolute elite level guys in the world, not only they’re lifting, they’re supplementing, they’re doing everything they can to have the athletic advantages. You it’s within your control to look after yourself and to improve the way your body moves. And really we’re just trying to make it accessible. That’s right.
Speaker 2: 27:04
It sort of comes down to man . We didn’t get into our third point, but we’re going to have to continue this episode next time. Anyways, definitely. I think that’s it like a title? We give people a tiny little piece on how the mobility piece works and the two main issues. Yes. The tight hip flexes and the rounded up posture. Um, we didn’t get into the elbows and knees, but let’s hit that next episode. And I guess we can also give maybe people, some practical takeaways for how they can address the hips and the upper spine.
Speaker 3: 27:30
Definitely. Well, I think, like you mentioned at the start getting into that kneeling wall stretch is like, number one, if you’re a grapple, it doesn’t matter, but deal at the top game and bought a game. That that’s number one. And then the next bit on that, isn’t just stretching the muscles. We’ve got to, we’ve got to reinforce them and provide a bit of reeducation of the nervous system. So we’ve got to get our glutes, working, doing things like a fire hydrant or a single leg deadlift , um, doing things which are going to create a certain amount of tension and force you to use your glute , to stabilize your hip super important, to get the posterior chain working. And then when we’re talking about the shoulders, like doing the scorpion stretch, you know, opening up to that tabletop, press
Speaker 2: 28:11
Tabletop, man, passive, hang
Speaker 3: 28:13
Passive, hang, great move. You know, we don’t hang enough and that’s so good for the wrists and elbows, but then being able to , uh, get out our shoulders back and doing our sideline rotation, you know, that is actually, you know, engaging all through the back of the scap and then scap pushups . It’s funny to me how much people suck at it. Yeah. And it’s so good for teaching people to retract through their shoulder blades to get that , that back area, working that back piece. So that’s, that’s, that’s the combos I like to hear.
Speaker 2: 28:44
Yeah. I’m exactly the same. And they’re really simple drills. You can teach anyone, you can teach them to your mom. You can teach it to your , the, you know, to , to your coach, but they will produce results for you until the end of time you can find them all pretty much on Instagram. They’re all there. If you’re not on the program, they’re also all through our program. But , um, yeah. Simple things done on a consistent basis produce the results . Indeed. You got to do the work. You gotta do the work. My man . Thank you, my bro. Thank you for tuning in all you out there. She guys podcast land , and we will see you next time. If you need us , uh , Bulletproof of bjj.com,
Speaker 1: 29:22