Few things suck as much as getting crushed in Mount. Someone who knows what they are doing can make life really miserable and shut down almost all of your escape attempts.

This makes having a strong move to create space and a scramble from Bottom Mount really important. And one of the best BJJ strength training exercises to do this is a strong bridge-and-press to get their hips up and off of you.

One of the tricks to this move, though, is to learn how to bump them towards your head and end with your arms straight up, which allows you to easily hold someone much larger than you with ease for a second while you get you legs in to kill their Mount position.

And one of the best exercises to teach you how to be strong in that position is the Guard Press. Essentially a bridge with a floor press, it isn’t an exact replica of the movement you need but you do end up in the same position, plus this exercise is a great way to build extra core strength and bridging strength which is always helpful on the mats.

In this video I show you how to do this floor press variation and how to get the most out of it on the mats.

I suggest starting out with 2-3 sets of 6-7 reps to start, looking to get strong while keeping your hips up and core strong. You’ll find this exercise is even tougher on the core if you do it 1 arm at a time.

So there you have it, another BJJ specific exercise that can help you roll with more strength, endurance and flow on the mats. If you have any questions about this exercise please leave a comment below and I’ll be happy to answer it.

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Until next time…

Roll Strong,

James Wilson

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