The Shin Box is a high-value move that every grappler should use.
Even if you’re not using the Shin Box in your workouts, it’s likely you’re already using it in some form on the mat for transitions, sweeps, and finishes.
It’s an actual position that we use on the mats, but it also improves hip mobility, core and hip power, and lower back resilience.
You can learn all of the benefits of the Shin Box for grapplers here.
Rotational movement is another highly valuable tool that all grapplers should master, yet most neglect.
Nearly every movement you make is rotational, and all high-level BJJ requires powerful rotational strength.
You can learn all of the benefits of rotational movement for grapplers here.
The Power Of The Shin Box With Rotation
When you combine the two, the Shin Box with rotation, you can take all of the BJJ benefits to the next level.
The result is functional hip, spine and lower back resilience with mat-ready strength, power, and performance.
There are a few ways to add rotation to the Shin Box, but rotating the ribcage and spine will give you the most benefit on the mat.
Ideally, you want a healthy relationship between the hips and ribcage, with unrestricted, free-moving muscle and fascial tissue in your midsection.
By adding rotation while in the Shin Box position we are exposing the tissues of the torso and hips to new positions. Positions that you’ll likely be forced into while grappling.
By gradually improving these ranges, our body will better receive them when put there dynamically during sparring. This translates to less injuries and better performance.
Here’s how to do it.
Unloaded Shin Box Rotations
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If you’re new to rotational movement you’ll want to start without weight and go slow to ease into the new positions. I always start with a few Windshield Wipers and Alternating Shin Boxes to prime the hip joints.
Then, try rotating toward your back leg and touching your opposite elbow to the ground. Use your hip and core strength to rotate back to upright.
Once you’ve done a few reps of that, attempt to rotate in the other direction toward the lead leg, again touching your opposite elbow to the ground. You can hold the bottom position with the elbow grounded for a few deep breaths to relax into the new range.
Once you’re comfortable with elbow touches, try to rotate all the way down to your shoulder in each direction.
Change your Shin Box to the other leg forward and repeat all of the above.
Notice which side is easier to rotate toward, as well as which side Shin Box is easier.
Spend more time where you feel more restriction.
Loaded Shin Box Rotations
Once you’ve spent a few sessions warming up with unloaded Shin Box Rotations, you can start adding load to take the benefits further.
Add load by holding a kettlebell in the rack position on the side of the rear leg. Start with a few small spinal turns to get a feel for the weight.
When you’re ready, press the weight over head and rotate only toward the back leg, aiming to get the elbow to the ground.
Maintain a strong grip and stable shoulder as you rotate back to the starting position.
This movement demands shoulder stability and will forge it in the process. This is excellent for stronger posts and frames and resilience against shoulder locks.
Once you’re comfortable getting the elbow to the ground, try to get all the way to the shoulder.
Again, go slow, especially when working with weight over head.
Final Thoughts
The Shin Box is an essential move for grapplers, and can forge exceptional performance qualities for the mat.
When combined with rotation we can take these benefits further to help fortify the hips and spine against injury.
Start with unloaded rotations to acclimate your tissues to the new ranges.
Once you’re comfortable, try adding load. You can work only to the elbow for a few weeks before trying for the shoulder.
Or, stick with the elbow and add weight to build more strength and resilience.
I use Shin Box rotations before training to prepare the body for class or a workout, or on a loaded mobility day to improve range of motion and resilience.
Your body and jiu-jitsu will benefit from adding these to your routine.
WHENEVER YOU’RE READY, THERE ARE 3 WAYS I CAN HELP YOU:
1. Start improving your BJJ durability and performance with the new Foundations of Rotational Strength.
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