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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What a pillow can tell you about your mobility and other lessons from Dan John’s seminar.

Last Saturday I got the chance to attend a seminar by Dan John. Dan is one of the brightest strength coaches in the world and someone I have followed for a long time. When I found out he was just 4 hours away I jumped on the chance to see him present his training philosophy in person.

Dan is one of the guys who have stood the test of time in my book and one of the few guys I still follow in the fitness industry. His blog www.danjohn.net and his books Never Let Go, Intervention, Mass Made Simple and Easy Strength are gold mines of information and have had a big influence on my programs.

In fact, Dan was the inspiration for the video I shot on the benefits of loaded carries for BJJ, something I had been neglecting for way too long and make a huge impact on posture and performance.

So after driving the 4 hours and suffering through one of the noisiest nights ever in a hotel thanks to some out of control kids and a desk clerk who decided to keep the pool open until midnight I found myself sitting down in front of Dan waiting to write down some wisdom from the man himself.

IMG_20140329_141836_919Four pages of notes later (I’ve been to multi-day seminars that I didn’t come away with as many notes) I found myself looking forward to the 4 hour drive back to decompress my brain and think about it all. Here are some of the big takeaways I had from a lot of great insights…

If you need more than 1 pillow to get comfortable at night then you have some sort of joint mobility problem. This includes two pillows under your head or one pillow folded in half (I asked). After going home and trying to sleep with one pillow under my head I found that my neck felt better and the reason I needed two pillows was because I was using two pillows.

For everyone else, though, this is a good question to ask yourself and if you find that you need several pillows in strategic locations you need to do more mobility work.

People need to learn what “reasonable” workouts and diets are. The fitness industry is full of workouts and diets that are close to impossible to carry on long term and few people really understand what a reasonable workout should look like. The trick is find things that are effective but reasonable and repeatable long term.

– Finish the hunt. This came from the Gnolls Credo which is 1) Plan the hunt, 2) Hunt and 3) Discuss the hunt. The idea is to have a way to improve your approach but so many of us get lost at step 2. We get a great plan but we get a week or two into it and then we lose interest and start to tweak things or change things up.

The problem is that never lets us get to step 3 and we have nothing to really “discuss” and analyze. When there is no plan or we fail to execute the plan and “finish the hunt” we have no real way to improve our approach. For me planning the hunt is no problem but I need to be more consistent with finishing the hunt.

Strive for mastery. People need to understand that there will be plateaus in the process and that mastery falls in love with those plateaus. I love Dan’s emphasis on the word Mastery and how he encourages people to seek it on the path to strength and fitness.

I encourage the same thing from my clients because it is the only way to stay in love with the training process for a long time. Eventually you’ll run out of new exercises, training tools and routines and the only thing left is to go deeper into what you already know instead of seeking new things.

Focus on standards and gaps and let everything else come from playing your sport. You need to have some movement and strength standards you look for and the program should look to fill in the gaps. And since all sports emphasize some movements and patterns over others, making sure that you are addressing those things before more gaps appear is another goal of a strength training program.

For the record, Dan feels that deep squats and loaded carries are the key to taking care of a lot of the common standards and gaps issues we see with most people.

Lifting helps you learn how to play with the “tension knob”. For me this term was worth the price of admission because it sums up something I’ve been trying to figure out how to explain for a while. Most people have no control of their “tension knob” and can’t fine tune how hard their movement and technique is.

When you know how to better control your tension knob you can feel the tension in the technique and your opponent, allowing you to apply just the right amount of force so you maintain control without being too strong. This is a skill that you already possess and just need to learn how to apply it to the mats and the first step is using strength training to teach you how.

Getting your nutrition under control really boiled down to some simple steps. Start tracking your food to begin establishing some good habits, using that journal to help you establish more good habits or manipulate macro-nutrients and resorting to Black & White diets which are usually a bit extreme in some way for short term goals or to shock the system.

The quality of the food sources has much more to do with your results than anything else. You can eat one meal a day, six meals a day or anything in between and it can all work as long as you are focusing on quality. Don’t get hung up on specifics and feel free to experiment and find what works within the context of quality food choices.

Sometimes adding more more good stuff to your diet leaves less room for bad stuff. Focusing on what you should be adding in is a different mindset than what you should take out and may be a better approach for some people.

The sign of an authority is usually Less Equals More. They generally encourage that you use the minimum effective dosage. The goal of a program is not to figure out how much you can survive but how little you can do to see the best results. More isn’t better, better is better but this often gets lost in a world where seeing who can suffer the most often passes as “training”.

Mastery of fundamental movements trumps everything. If your program doesn’t include this component then you are really selling your results short. This is why mobility and strength training are important for BJJ since it is the best way to work on this component.

We also had some hands on sessions where I learned some great stretches and exercises to add to the toolbox. I’ll be shooting some videos later today of the Stick Windmill, which is a stretch that will really help those of you who struggle with the lateral hip movement needed for hip tosses.

All in all it was one of the best seminars I’ve attended and one of the few times I didn’t come away disappointed after meeting someone I really look up to in the fitness industry. So many times you find out that people aren’t who they seem to be when you meet them in person but Dan is the real deal.

IMG_20140329_152603_535If you get a chance to see him present I highly recommend it.

Oh, and I got this sweet beer koozie as well. Here I am putting it to good use after driving back home.

IMG_20140329_200638_525That’s it for now, if you have any questions or comments just leave a comment below this post. And if you liked this article 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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