The hip heist is a grappling movement used to transition up from the mat to attack or counter an opponent on top.
It’s essential to own this move for effective jiu jitsu, but the benefits of the heist go beyond simply executing techniques.
When the heist is combined into a sequence with moves like the Shin Box and lunge, we can build strength, mobility, and resilience in the hips and core for BJJ resilience.
Adding load to this sequence will build strength, power, and endurance in the big core muscles like the glutes, obliques, and abs, but also the important, tiny hip rotators and stabilizers.
The Shin Box Hip Heist To Lunge is a high-value exercise that will benefit any grappler, and can be used to warm up and activate important muscles before grappling, or with heavier loads in a workout to build mat strength and durability.
Watch today’s video with Mark Wildman and Will Safford, as they explain the benefits of this technique and how to accurately perform it for maximum benefit.
To improve take your BJJ resilience to the next level, check out Shin Box Hip PoweR
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