The Hunter Squat has become a cornerstone of my BJJ resilience training.
It’s one of those high-value exercises that delivers multiple qualities every grappler needs for performance on the mat—leg and core strength, hip and ankle mobility, and the ability to generate force from unorthodox positions.
It also mimics actual grappling positions—used in passing, transitioning, and scrambling—making it both practical and powerful.
And the variations are nearly endless. You can load it with barbells, kettlebells, dumbbells, or clubs… you can add presses, rows, or any number of combinations.
But today, I’m going to show you 3 savage heavy club variations that will explode your strength, mobility, and mat resilience.
1. Pull Over to Hunter Squat
The Pull Over is already a powerhouse move for grapplers. It mobilizes the shoulders and thoracic spine while strengthening the lats, grip, and triceps.
But its real value lies in how it trains anti-extension—an often-overlooked function of the core that helps prevent your opponent from peeling your legs away from your torso. That’s the exact sequence needed for them to pass your guard and advance position.
Now combine that with the Hunter Squat, and you get a total-body mobility and strength stimulus in one sequence:
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Core and leg strength
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Shoulder and hip mobility
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Integrated control from ground to standing
It’s a dynamic, fight-specific movement that delivers in every way.
2. Flag Press Hunter Squat
The Flag Press is a brutal challenge to your anterior chain—chest, shoulders, forearms, and core.
By pressing the club out and away from the midline, you create massive leverage demands that light up your entire front side. Think of it like a vertical bench press with far more demand on your core stability and postural control.
Now drop into a Hunter Squat while maintaining that press?
You’ve got a full-body grinder that forces total-body integration:
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Isometric upper body strength
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Lower body control through flexion and extension
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Unified, athletic coordination under load
There’s almost nothing else like it.
3. Pull Over to Flag Press Hunter Squat
Warning: This one’s not for beginners.
This is the culmination of the sequence—and a serious test of coordination, strength, and control.
Start by breaking it down into its components:
Hunter Squat > Pull Over > Flag Press > Pull Over to Hunter Squat > Flag Press Hunter Squat
Finally… Pull Over to Flag Press Hunter Squat!
This final combo demands strength from every major chain of the body, especially:
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Shoulders and chest
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Arms and grip
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Core and hips
It’s a savage blend of isometric strength, dynamic control, and total-body mobility.
Start light, earn your reps, and build up over time.
Final Thoughts
The Hunter Squat should be in every grappler’s toolbox. But mastering the base movement is just the beginning.
By manipulating the club (aka the lever), you shift the challenge forward or behind you—creating massive opportunities for strength, mobility, and control gains.
Whether your goal is better passing, guard work, takedowns, or transitions, the Hunter Squat has you covered. It works equally well as a warmup / activation exercise, loaded mobility drill, or savage strength exercise.
Start experimenting with these variations 1–2x per week—or keep an eye out for the next Heavy Club Program from Wildman Athletics x Order & Progress.
Program 3 is focused entirely on the Hunter Squat and its variations—for building unshakable resilience on the mat.
