Pull Apart Tight Shoulders With This BJJ Warm-Up
Band pulls apart are an effective way to activate the posterior shoulder and upper back. It's also a great way to open the chest,...
Try These Post-Training Exercises for Relaxation and Recovery
Today I'm sharing a sequence of exercises and movements I love using after training. As I've written about before, down-regulation and relaxation is an...
Use These Movements To Soften Your Shoulders & Upper Back
Most grapplers can relate to that nagging pain running from the neck down into the shoulder blades. It's a part of the sport, but...
American Top Team’s Phil Daru Shares His Moves For A Steel...
Phil Daru is known as a strength and conditioning go-to for athletes who dismantle human bodies for money. Founder of his self-named Specialized Training...
A Black Belt Says Yes To This Exercise And So Should...
The exercise I cover today is one you can use to open up tight and compressed shoulders from grappling. They also help you to...
How to Activate Your Hips Before Training
Last post we covered a preliminary low back protocol with emphasis placed on stability --- and ultimately strength --- coming before mobility. The movements...
Use These Essential Exercises To Protect Low Back While Training
In any walk of life low back pain --- even just the slightest bit --- can be debilitating. In a sport like BJJ where...
Build A Strong Neck To Prevent Chokes & Stay On The...
I utilize neck isometric contractions to stabilize my neck. This helps to place myself in an optimal position for daily life and to protect...
Hip Mobility Warm-Up for Fluid Movement
Adequate joint mobility is essential for sustainable training and high level performance. Just like other training variables like sport skill work (drilling, situational and...
Oil Your Hips For Fluid Movement With This Mobility Exercise
Although synonymous many times with flexibility, mobility is the active ability to control and be strong in a stretched position at the outer ends...