A few weeks ago I shared a post on Glute Training for Total BJJ Hip Development. In it I shared some recent lessons I had learned about the importance of training all of the functions of the glutes.
The glutes have three main functions, which include 1) Hip Hinging, 2) Hip Abduction and 3) Hip Rotation. And while you can go down a rabbit hole of exercises with each one of these, one of the easiest ways to start training the glutes is to add in a Hip Band circuit at the end of your workout.
I’m using the term Hip Band as a generic term to refer to products like the Glute Loop and Slingshot Hip Circle – large bands that are placed above the knees and used for a variety of glute enhancing movements.
My favorite way to do this is to pick six movements and do each of them for 30 seconds. This comes out to three minutes of work (6 movements X 30 seconds each) and really targets areas of the hips you didn’t know you had.
In this video I share the circuit I use the most often, although there are a lot of different movements you can use with this training tool. The important thing is to get started with some specific glute training like what I show below:
On the mats this circuit has helped by making it harder for my opponents to pin my knees together, plus it has helped to relieve some low back pain I would get after one too many hard rounds. Having strong, functional glutes is important for both performance and staying healthy, making it a must for your BJJ specific program.
If you want to learn more about glute training I suggest checking out Bret Contreras, a.k.a. The Glute Guy. He’s done a lot of great work in helping to show the importance of glute specific training and while most of his work is with people who just want to look good, he’s worked with Team Attos in San Diego and gotten good feedback from them as well.
Glute training is going to be a big part of the future of BJJ specific strength training but you can stay ahead of the curve and start using it today. If you don’t have one already then invest in a Hip Band and start using circuits like this one a few time a week and see how much it improves your movement and strength on the mats.
Until next time…
Roll Strong,
James Wilson
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