Ever since I started jiu-jitsu, I’ve been obsessed with one idea:
How do you build strength and mobility at the same time?
Because on the mat, you don’t just need strength.
You need strength, speed, endurance, and access to your full range of motion.
Early on, I leaned into moves like Hindu push-ups, Hindu squats, and Cossack squats. They worked, building strength while mobilizing the shoulders, hips and spine, and I still use them today.
But over time, I realized something was missing.
Strength vs Movement
As I got deeper into biomechanics, I started to understand the difference between:
- Producing force
- Moving well
Traditional barbell lifts like back squats, bench press, bent-over rows, are excellent for building strength.
But they often come with a trade-off.
To produce maximal force, the body tends to lock joints together and move as a single unit. This is what we call orientation.
It’s not wrong. In fact, it’s necessary for peak output.
But if that’s all you train, you start to lose something: Relative motion.
Why Relative Motion Matters
Relative motion is the ability of joints to move independently of one another, not locked in place.
It’s how the body is designed to move.
It allows force to transfer cleanly through the system instead of getting stuck in one place.
And for grapplers, it’s everything:
- Better hip movement
- Smoother transitions
- Less stress on the low back and shoulders
- More efficient energy transfer
When relative motion is limited, the body compensates.
And over time, that’s where pain and breakdown tend to show up.
What Changed For Me
https://www.instagram.com/reel/DWl1EZtDpqC
Now in my 40s, the goal is simple:
Stay strong without losing movement.
That means choosing exercises that allow me to build strength within my available range, not around it.
You can still build strength and get all of the benefits of resistance training without sacrificing your movement quality.Some of my go-to movements now:
- Kickstand Hinges – build hip strength without compressing the spine
- Short Seated Alternating Presses – train the upper body while restoring ribcage position
- Rotational Rows – integrate pulling strength with rotation
- Heels Elevated Front Squats – build strength while keeping the center of gravity back without compressing the spine
- Rotational Club Movements - to integrate the total body while keep my rotational movement strong, fluid, and mobile
- Force Absorption Training - training the body to relax and yield to force without compensation
- Loaded Mobility Training - strengthening the body at end range so mobility gains stick long term
These movements don’t just build strength.
They teach your body how to move while producing and accepting force.
Final Thoughts
Strength matters, but if it comes at the cost of movement, it has a point of diminishing returns.
The goal isn’t just to get stronger.
It’s to build a body that can move well, produce and receive force, and keep training for years without pain.
If that's your focus, consider online coaching to create a detailed plan tailored to your movement abilities, or start with one of these programs.WHENEVER YOU’RE READY, THERE ARE 3 WAYS I CAN HELP YOU:
1. Start improving your BJJ durability and performance with BJJ Kettlebell Resilience.
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