It’s been a few weeks since I gave you a “Monday Mobility” post, for that I apologise.
So here is a great drill I like to use, especially with my lunchtime fitness crew. It’s a drill taken from JiuJitsu and restructured slightly to change its emphasis.
In BJJ the movement is used to throw a person off that’s sitting on top of you, as a mobility drill we are looking to increase thoracic extension and rotation with increased hip extension and glute activation.
Why do I like this with the lunchtime crew? Well, they’ve all just left their desks, come into me and have a very tight window of opportunity to get as much good work done as possible. So a drill like this one that directly contradicts that desk posture while activating important muscles and moving the body around a bit makes for a great warm up choice.
For you BJJ and wrestling guys, take a look at the variations I espouse here. You will see:
- I push through the heels rather than the toes.
Evidence has been published to show that pressing through the heel has a greater effect on activating the posterior chain (Glutes/Hammies), whereas pushing through the ball of the foot is more anterior dominant (quads). So I go with the evidence and try to get as much glute activation as possible by pushing the ground away with my heels.
- I don’t start to rotate until I am maximally extended.
In a fight a quick bump with an equally quick turn is needed to throw the guy off before he has time to respond and adjust, fair enough. But here I am warming up and aiming to increase my ROM. Very often I see BJJ guys who have terrible hip extension, maybe it’s a combination of office/desk bound work with a flexion emphasis sport. Net result is a bridge that comes from overarching the low back rather than hyperextending the hip.
Emphasis the hip extension here while maintaining a slight amount of tension in the abdominals to ensure the low back stays neutral and instead the extension happens in the upper back and the hip.
- Reach the hand as far as possible, aiming to reach a fraction further on each rep.
Reach out to the corners of the room, kind of aiming along the North West & North East lines assuming your spine is aligned along the North-South line. You should feel like you are about to fall over onto your face if you do this right.
- Count it in a 4 count.
1 – Lift the hip
2 – Reach the arm
3 – Retract the Arm
4 – Lower the hip.
This will ensure that quality is maintained.
Enough chatter, here’s a video:
Kettlebell Lifting Levels 1 & 2 workshop
September 8th, 1000 – 1600
At Wild Geese Fitness, Dublin 2
and if you are a coach, this is for you:
Kettlebell Instructor Training Certification:
October 5th & 6th, 0900 – 1700 both days.
Kettlebell & Bodyweight Training
Tramore Tactical Fitness, Waterford
Sat 9th November