Back pain is one of the most common issues any human will experience.
Add the dynamics of a martial art like jiu-jitsu and it’s very likely you, as a grappler, will injure your back or experience lower back pain at some point.
That’s why investing time in exercises that build lower back resilience are crucial.
To build a resilient lower back, three things are required – mobile hips with access to their full range, a stable spine and pelvis, and strength in all ranges of motion.
We can build much of this with today’s high-value move – the Heavy Club Rock Bottom Font Press.
Why The Rock Bottom Front Press
The Rock Bottom Front Press consists of a forward press away from the body while in the bottom of a squat.
This unique position is essentially a loaded stretch and a strength exercise combined, that make your hips, core, and spine stronger.
The position of the club, when extended away, allows you to sink deeper into your hips, improving your squat depth and range of motion.
You must also stabilize your hips and spine as you press the club away, building functional core strength and stability.
Finally, your entire anterior chain, including your chest, shoulders, and rectus abdominis light up to stabilize the weight and perform the press. This translates to stronger frames and posts, and more durable shoulders.
Overall, you are building strength and resilience while improving hip and ankle mobility, an excellent combination for any grappler or martial artist.
How To Perform and Program The Rock Bottom Front Press
I recently filmed how to perform this move with world-class heavy club instructor, Mark Wildman. This move is also part of the Clubs For BJJ Program 2, but you can learn it for free below.
I recommend starting with a light club, around 15-20 pounds, to ease into the position. You can also stick with this weight for warmups or easier loaded mobility workouts.
Then, try to work up to a 30 to 50 pound club. This will really challenge your strength and structural integrity.
I also add squats to this exercise, changing how I hold the club when I rise or descend.
A full squat with a fully extended front press will torch your core like nothing you’ve ever felt. See the clip below for options.
Final Thoughts
The Rock Bottom Front Press is a high-value exercise that can be used to warm up, for loaded mobility, or to build strength with heavier weights.
You might be able to do this with a light dumbbell or kettlebell, but the design of the club allows you to go heavier and for longer for greater benefits.
When you sequence this move with rotational club exercises like the Mill or Pendulum, you will fortify your lower back and spine in all angles.
It will be very hard to find any other tool or exercise that strengthens the spine and hips in all angles like the heavy club can.
Add this one before your next training session to activate your entire body, top to bottom, for more resilient grappling.
WHENEVER YOU’RE READY, THERE ARE 4 WAYS I CAN HELP YOU:
1. Start improving your BJJ durability and performance with Foundations of Rotational Strength.
2. Fortify your body for BJJ with this free course on the Grappler’s Get Up.
3. Apply for 1-on-1 coaching here.
4. Join the free weekly newsletter here.
