On the 31st episode of The Jiu-Jitsu Therapist Podcast, I have Chris Haueter join me. An absolute honor to have one of the true pioneers of BJJ in the states. Chris is one of the first twelve Americans to ever receive a BJJ black belt. He discusses his start in jiu-jitsu, discovering BJJ, training with the Gracie family, and how BJJ has impacted his life. If you are a historian of BJJ and want to hear one of the greats talk about jiu-jitsu, then this podcast is a must listen.
Performing static hangs will improve grip strength and endurance for BJJ. You can add difficulty and shoulder blade stability by utilizing a towel or a BJJ gi. To optimize the function and strength of the shoulders, the shoulder blade musculature is key. In this video we are focusing on scapular depression. This movement of pulling the shoulder blades “into your back pockets” is performed by activiting the lower trapezius muscles which are integral in this movement and important in the overall health of the shoulder and shoulder blade. Build this into your routine to maintain healthy shoulders and prevent injury, while building BJJ grip strength.
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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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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.
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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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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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.
Free shoulder health e-book available at www.jiujitsutherapist.com
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