pdf alert: if you would like a downloadable pdf of these exercises to take with you or print out then scroll down to the bottom of this article – information about how to grab that for free is there! if you don’t, you can do the exercise with you back on a bench or on a padded plyometrics box. this is also very beneficial in bjj because a lot of times you’re either hooking somebody with a leg or it’s stuck, so you end up bridging on just one leg once you get the form and posture of the two exercises above correct then challenge yourself. if you can’t do 20 reps of the exercise with bodyweight then don’t add weights into your workout just yet. ben recommends using less weight, more reps and an isometric hold at the end. you’ll get to work on your lats and back but this exercise is mainly for building a solid base.
the modified split squat mimics how your posture would be during a takedown, reinforcing the range of motion you would use for penetration shots. variation: add weights to the workout when you are comfortable with this exercise. if you have the ability to generate the force or keep your posture from this position, you should become a better passer. for ben, this exercise could be the most important exercise to develop the guard in bjj because it teaches you how be in a powerful position on your back. the better you get in this exercise then the lower you can get your extended leg to the ground. if you want me to send it to then just enter your email address below.
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