Improve Core Rotation For Injury Prevention and Better BJJ Performance

After just three episodes back on the podcast, interviewing expert coaches and black belts, I’ve already noticed a pattern when it comes to injuries on the mat or in the gym. Whether you come to recognize this by reading articles, listening to podcasts, or the hard way (experiencing it yourself), there’s no denying that this one factor is the cause of many unwanted injuries. Paradoxically, it’s not just a cause of injury but its at the core of most human movement, and certainly most athletics. The wild thing is that it’s often neglected in most athletic preparation programs and definitely in most average Joe’s gym routines. So what is this factor that is the root of many injuries but also the foundation of athletic performance and human movement?

ROTATION

Also known as torque. Have you ever noticed that the most devastating submissions are not only a hyperextension of a joint but also a torsion as well? Kimura, Americana, Heel Hook …all twisting joint locks. Ever add some torque to a kneebar or armbar to get a quicker tap? Maybe one of the most painful and damaging submissions of all, the Twister, literally twists the spine to the point of complete agony before the breaking point. Twister Submission via bleacherreport.com Any time I’ve ever injured my lower back on the mat or in the weight room it was usually because of a flexing (think bending) and twisting of the spine. Ever throw out your back simply reaching for something on the ground that wasn’t directly in front of you? Thats torque on the spine. The amazing thing is that humans were designed to rotate. Walking, running, throwing and most athletic movements all involve a rotation of the spine. Hitting a baseball, passing a football, and throwing a cross in boxing is all pure rotational power. You are rarely ever not in rotation when doing jiu-jitsu. Your body is usually twisted in some way, either your lower body going one way and your upper body going the other. Sweeping, passing, takedowns, all involve rotation of the spine. Strength and conditioning coach, Mark Wildman, explained in episode 11 how most humans don’t rotate to one direction well, which leads to asymmetry, disfunction, and potential injury. Jiu-Jitsu and Judo black belt, Jason Hunt, explained in episode 12 how he stays away from the “twisting” judo throws now that he’s older due to the high risk of injury. 53-year-old, Bill Maeda, from episode 13 stays injury free and maintains the body of a twenty-something by resisting rotation with asymmetrically loaded exercises. The good news is that you can start adding rotational movements to your training to start evening out your ability to rotate and create or handle torque in the body. This will have a two-fold effect on your performance. First, it will improve you ability to transfer power via your core for stronger sweeps, passes, escapes, and submissions. Second, it will promote symmetry within your body and help to prevent future injuries. Want to learn some basic rotational exercises to add to your training to get these benefits? Click here.