If you want to move better on the mats, having good mobility is key. Mobility refers to the ability of a joint to move through its full range of motion. When it comes to Brazilian Jiu-Jitsu, having mobile joints can help you escape bad positions, put your opponent in bad positions, and generally just make you a better Jiu-Jiteiro. Here are three exercises that can help improve your mobility for BJJ.
1. Deep Squats
Deep squats are a great way to improve the mobility of your hips and knees. To do a deep squat, stand with your feet shoulder-width apart and toes pointing slightly outwards. Keeping your back straight, lower yourself down by pushing your hips back and bending your knees. Try to get your hips as close to your heels as possible. If you can't go all the way down, don't worry - just go as far as you can. Once you're at the bottom of the squat, hold for a few seconds before standing back up.
2. Lateral Lunges
Lateral lunges are a great way to improve the mobility of your hips and thighs. To do a lateral lunge, stand with your feet together and your hands on your hips. Step out to the side with one leg, landing on your heel. Bend your knee and shift your weight over to that leg, keeping your other leg straight. lunge as far out to the side as you can without losing your balance. Once you're at the bottom of the lunge, hold for a few seconds before coming back to the starting position.
3. Leg Swings
Leg swings are a great way to improve the mobility of your hips and legs. To do a leg swing, stand with your feet together and your hands on your hips. Swing one leg out to the side, then back across your body to the other side. Try to keep your trunk stable and your balance as you swing your leg.
If you’re looking to improve your Brazilian Jiu-Jitsu game, mobility is key. These exercises will help loosen up your joints and muscles, improving your range of motion and making it easier for you to execute techniques on the mats. Do these exercises regularly and you’ll start to feel better during training, with less pain and fewer injuries. And don’t forget – if you want a complete BJJ strength and conditioning program, we’ve got you covered. Just click the link below to try to a free sample of our 12-week BJJ program.
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