It’s easy to get caught up in the endless stream of hip mobility drills you see on social media.
Everyone from yogis to powerlifters are trying to gain more range and better movement in their hips.
As a grappler, you already know the importance of loose, mobile hips.
But as opposed to a yogi, we need them strong, not just loose.
And as opposed to a powerlifter, we need access to all ranges, in all directions, no just for linear movement.
But with all of the options out there you can lose hours every week attempting to find hip strength and mobility.
I for one, would rather be on the mats, or out living than wasting time on drills with fleeting effectiveness, like flying pigeons and banded hip flexor work.
Instead, get multiple qualities like mobility, strength, and resilience for BJJ with the following exercises.
Loaded Shin Box
I’ve written about the many benefits of the Shin Box for grapplers here, as it mobilizes the hips and spine, and is literally a position we use to apply techniques on the mat.
The Shin Box works hip internal and external rotation, lubricates the hip joints, and helps create much needed motion between the pelvis and spine.
These things are essential for effective movement, but also in preventing lower back pain, as well as knee issues down stream.
When you load the Shin Box you can take the benefits even further, creating more range, and strengthening this new range.
Two of my favorite big bang-for-your-buck loaded moves are the Shin Box Front press, which can you view here, and the Shin Box Shield Cast above.
These combinations improve mobility in not only the hips, but the spine, rib cage, and shoulders.
And only the club allows you to perform these optimally.
Just be sure to start very light, maybe 10lbs.
Loaded Cossack Squat
The Cossack is an all-time greatest exercise for grapplers, as it mobilizes and strengthens you for positions that are very relevant for BJJ.
Low passing, Knee on Belly, transitions like the Top Spin, shooting and finishing Single Legs, and even guards like Spider and its variations are all forms of one-legged squats with a lateral component.
Practicing the Cossack with a weight allows you to get deeper into your hips while strengthening all of the important muscles you’ll need for these BJJ movements, like the hip rotators, adductors, quads, glutes, and core.
The Cossack also mobilizes your ankles for better leg function and more resilience against foot attacks.
When you add the club, like the video above, you can sit even deeper while challenging your core, shoulders, and lats.
Minimalist Programming
I stopped chasing the next best hip mobility drill when I realized I can get most of my needs from these two very effective exercises.
I typically start with a few unloaded, bodyweight reps of both movements before adding weight.
The beauty of these moves is that you can do them before a training session as an active warmup, or during a weight training session for strength.
You can also continue to progress them with heavier loads, and there are countless variations and combinations you can make.
In fact, when you fully develop your hip mobility and end-range strength, you can combine the two, transitioning from a Shin Box up to a Cossack Squat and back down.
Here are some sample routines.
BJJ Hip Mobility Warm Up
5/s Shin Box Front Press >
5/s Bodyweight Cossack Squat >
5/s Shin Box Hip Snap Front Press >
5/s Loaded Cossack Squat >
5/s Shin Box Shield Cast >
5/s Cossack Front Press >
BJJ Hip Mobility Workout
After a warmup…
30s Work : 30s Rest
Shin Box Hip Snap Front Press
Alternating Loaded Cossack Squat
Shin Box Hip Snap Shield Cast
Alternating Loaded Cossack Front Press
x4
If you do either of the above, even just once, you will feel powerful and mobile through your hips, and ready to roll with confidence.
If you do these consistently, watch your back and hip pain decrease, your hip strength and power explode, and ultimately, your performance and resilience reach new heights.
Whenever you’re ready, there are 4 ways I can help you:
1. Start improving your BJJ durability and performance with the new 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.
