Inverted Gear Blog
Tag: Strength & Conditioning
What to Do When Your Knees Don’t Feel Good
Samantha Faulhaber, FRCms, FRAs, is a Brazilian Jiu-Jitsu black belt and mobility specialist certified by Functional Anatomy Seminars. See a professional for recommendations that are specific to you and your needs. These recommendations are not meant to replace the advice of a medical professional. Do all movements outside of any pain and seek help to make sure your knees are healthy enough to try any of these movements. Do your knees feel good? A healthy knee can do all of these things without pain: Bend (flex) Straighten (extend) Has a mobile kneecap (also known as your patella) Rotation (via tibial rotation) Let’s break down each movement and a few strategies to follow if you find any issues. Start in a...
5 Simple Tips for Fixing Your Wrecked Body
The only thing BJJ guys like to talk about more than acai bowls recipes and black belt Twitter feuds is how messed up their bodies are. If someone complains about a popped elbow or tweaked knee, it become show-and-tell for everyone in the room to share their lingering pains and biggest, baddest battle scars. Being in shambles is almost a matter of pride. You must not be training hard enough if you’re not limping around with blown out ACLs or unable to lift your arms high enough to pull your own rashguard off.Let’s change that. You don’t need to destroy your body to do BJJ. But you do need to figure out what to do to keep yourself whole. This...
5 Bridges Every Jiu-Jiteiro Should Do
Watch Hillary demonstrate the 5 bridges every grappler should practice: The bridge is one of the most valuable skills in a grappler's toolkit. A well-developed bridge can be used to escape or reverse positions, take down your opponent, or avoid being taken down yourself. However, not many BJJ players devote much time on developing a powerful bridge. They may do some bridges from side-to-side during their warm-up, maybe a few upa drills and then off to class. But by taking the time to develop a strong bridge you’ll not only make your hips and legs stronger, you’ll make every aspect of your game much better as well. For example, bridging mainly develops the muscles of the posterior chain -- the gluteals, hamstrings...