MOVEMENT PREP MONDAY!!! So if you know me, you know I have a favorite exercise to give fighters/grapplers. It has a direct transfer to mat work, grappling, ground and pound, and passing the guard. This exercise is the Low Bear. Also If you saw the last couple weeks posts, you saw that I love the Low Squat because of the transference to working stand up for grappling. Well this week, WE’RE COMBINING THEM BOTH! I know right, you must think I’m crazy, you can’t just combine exercises like that. Well while I am a bit crazy, you most definitely can and should combine these exercises for the most “bang for your buck” prep work. By combining these exercises, we are able to dynamically prep all of the major joints in the body while maintaining a proper brace through the motion
The keys to mastering this warm up:
When in Low Bear, remember to pull your shoulder blades to your back pockets and keep your spine long. This allows the scap’s to stay in depression, relaxing the upper traps. Also, keeping the spine long helps maintain a neutral spine while bracing, an important skill to have when throwing ground and pound or riding a leg while grappling.
When transitioning from Low Bear to Low Squat, focus on maintaining that neutral spine and “sitting in to the hole”. As you rock back, keep your butt low and core braced, working more hip and knee flexion instead of low back flexion.
When in the Low Squat, focus on keeping a proper brace, as discussed in previous videos, and progressively get deeper into the squat. This will help increase your control over the motion and overall get your body more comfortable changing your level to take a shot.
Go give this one a shot! I think it is an extremely efficient way to go about increasing your mobility as well as getting ready for a training session! Let me know how you like it in the comments below. Have a great Monday Warriors! - 5 hours ago