One of the best pieces of equipment for effective grip and core strengthening exercises for BJJ

I have realized that a Hex Bar (also known as a Trap Bar) has been one of the best pieces of equipment for BJJ.
Not only can I work squats and deadlifts with this bar to build core and leg strength, but I can combine it with grip training for BJJ.
The versatility of this piece of equipment is limitless and if you add a BJJ gi to the mix, then you have a whole other variance of exercises that are both effective and BJJ-specific. Check out these exercises and try them out for yourself.
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The Jiu-Jitsu Therapist Podcast-Episode 30: Team Shawn Hammonds Black Belt Kenneth Degenhardt

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On the 30th episode of The Jiu-Jitsu Therapist Podcast, BJJ Black Belt Kenny Degenhardt joins me to discuss everything from his path to getting a black belt in BJJ, his MMA career, training and coaching with some of the best in the world at Team Alpha Male, and how he balances his career as a Locksmith and his training.

Get A Stronger Grip and Stronger Pull For BJJ While Improving Back Strength With These Techniques

If you have a pull-up bar and a gi (or towel), then you have all of the tools you need to improve your BJJ. Improve grip strength with static hangs and test the grips by performing scapular retraction to increase strength for your shoulder blades and back muscles. Have a stronger pull and better grip for BJJ.

Free shoulder health e-book and the new BJJ Warm Up Video Series
available at www.jiujitsutherapist.com.

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A Great Core and Shoulder Stability Exercise For BJJ

Using the push-up plus is a great way to engage and strengthen your core and build shoulder blade stability which are crucial parts of a healthy body/posture and help with success in BJJ.
You are focusing on the serrates anterior muscle which helps keep your shoulder blades secure and keeps the shoulder blades from “winging” or protruding backward.
If you have difficulty getting into a plank position, then use the modifications shown with an incline position or plank from the knees.
Make sure to be slow, controlled, and aware of your posture.
The elbows remain straight during the movement and your core maintains your body in the proper position.
You can perform for repetitions (3-5 sets of 10-15) or for time (20 seconds to 1 minute).
Ensure that the exercise feels comfortable but challenging.
If you have any pain discontinue the exercise.

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Joe and Chewy Outtakes While Performing An FMS Assessment

A Functional Movement Screen (FMS) is a valuable tool that assesses movement patterns, strength, range of motion, and can be a good predictor of injury.
I had the BJJ coach from DCMMA, Nick “Chewy” Albin and Crossfit coach, Joe Clark from Grindhouse Crossfit try out the test. They did pretty well but they also took the opportunity to act like a couple of goof balls. This is why I love our gym! Thanks Chewy and Joe.

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Stability Finger Taping For BJJ

In a previous video I discussed a finger injury I sustained while training in the gi. While there are numerous ways to tape the fingers for stability, support, and pain, I demonstrate how to tape the finger for a specific injury I sustained where there is a side-to-side instability of the knuckle on my middle finger furthest from the hand (DIP-Distal Inter-Phalangeal Joint).
I focus on not just taping the injured part of the finger, but also taping the joint next to the injury as this helps with providing stability to the area and also assists with limiting bending and straightening of the finger. This technique has helped with pain, stability, and support of the finger which has helped me to continue to grapple and train with much more comfort and a better/stronger grip.
Finger injuries are very common in BJJ and being treated by a medical professional is paramount prior to returning to grappling and BJJ.
Here is the video that discusses the injury I sustained: https://youtu.be/1_mIOX2M6ik

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Finger Injuries In BJJ and How To Assess and Deal With Them

Injuring your fingers is a common occurrence in BJJ. In this video I discuss an injury I sustained to one of my fingers and show you how I assessed the finger to evaluate the injury.
This obviously effected gripping and gi training as well as no-gi grappling. I have found that taping the fingers when injured has been a really effective way to protect the hand/fingers as well and I will share a specific taping technique for this injury in a follow up video.
Remember that seeing a medical professional such as a Doctor or a Physical Therapist is always a good idea for evaluating and treating any injury.

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