Improve your Hip Tosses with the Stick Windmill

Not coming from a wrestling or judo background I really struggled with learning the the stand up part of BJJ at first. I’m still not great at it but I’m at least getting to where I don’t feel like a fish out of water, which is at least moving in the right direction.

One of the techniques I really struggled with was the hip toss. There are a lot of different ways to set one up but no matter which variation we were drilling I struggled to get my hips in the right position. I always felt like something wasn’t balanced right or that my hips were twisted funny.

One day I realized that you have to shift your hips over in a very specific way to get into the right position but that specific position required a lot of lateral hip mobility. I recognized the basic movement pattern from the Kettlebell Windmill and once I started using it my hip tosses got much better.

However, this is a position that most people simply don’t have the hip mobility to get into in the first place. Too much sitting and not enough lateral hip movement over the years literally locks their hips in place. This  means that they will struggle with mechanics of the hip toss until they regain that mobility.

Screen Shot 2014-04-15 at 10.31.34 PMThe Stick Windmill is probably the best exercise to help you do this. If you struggle with getting your hips over and across with hip tosses or just with lateral hip movement in general then be sure to check out this video where I show you how this stretch works.

Do 3-5 reps on each side holding for a few breaths each time and you’ll find your hips will feel much looser both during hip tosses and while rolling around on the mats. This is just another example of how smart strength and mobility training can help your BJJ skills and technique.

That’s it for now, if you have any questions about this exercise or anything related to BJJ training post a comment below. And if you liked this exercise then please click one of the Like or Share buttons to help spread the word.

Until next time…

Roll Strong,

James Wilson
BJJ Strength Training Systems

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5 Minute Basic Warm Up Drill for BJJ

A few weeks ago I posted a video showing you some ways to use the Foam Roller to improve your mobility. Like I pointed out in it, while some people may argue the benefits of strength training for BJJ almost no one disputes the need for mobility training. The better you move the better your flow on the mats and the fewer overuse injuries you’ll incur.

Taking things one step further I wanted to share a basic mobility routine I like to use to warm up for workouts both in the gym and on the mat. In fact, we’ve started using this sequence as part of the class warm up at my BJJ academy and I’ve gotten some great feedback from fellow students as to how it has helped them.

In this video I show you a 5 minute routine that will improve your joint mobility and get you warmed up and ready to rock.

Try this warm up routine next time you train and let me know what you think. If you have any questions or comments on it just post a comment below and if you liked this video please click one of the Like or Shore buttons to help spread the word.

Until next time…

Roll Strong,

James Wilson

BJJ Strength Training Systems

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How to Quickly Improve Your BJJ Cardio in Just 10 Minutes With Combo Drills

How to quickly improve your BJJ cardio in just 10 minutes with Combo Drills

One of the biggest concerns I get from BJJ athletes about adding strength training into their regimen is that they do not have time for it. Family, work, personal lives and (most importantly) rolling all add up leaving some of us with less than three hours per week for any other type of training.

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