Increase Top Pressure | BJJ Core Strength | Mobillity Training ft. Billy Edelen
Channel: moBILLity - Billy Edelen
Date: 23/08/2018

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FOUNDATIONAL EXERCISES FOR COMPETITIVE ATHLETES AND SUSTAINED TRAINING
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This fundamental BJJ exercise will help you engage your body in a fashion from head to toe that will allow for you to capitalize on your weight distribution. This is everything in BJJ and by training how to properly recruit parts of your body (starting with your core) you will be able to enact that pressure into your game to breakdown the structure of your opponent.

Cues
Pinch knees to fire adductors
Squeeze glutes and extend hips forward
Elbow tight
engage lat and side oblique and QL by piching this elbow
Hold for 10 sec at a time

It is better to do core work for 10 sec and less for maximal contraction than to do for long periods of time. Endurance based core work doesn't recruit maximal muscle contraction and most movements in sport will need for you to be able to do so. 

Also by doing sets (similar to HIIT training) you will build up the endurance capabilities of this musculature while allowing for it to maximally contract and support your spine in a strong fashion. 

Especially since sports can be played at high force and high velocity a stable core and spine is the anchor point with which you keep yourself in a solid position to not only protect yourself from injury but to offensively move with complete confidence in your movement autonomy.[

Anchored QL will make us stable in lateral movement rather than just front and back.

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