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Transform Your Jiujitsu Guard Retention with Improved Mobility!


The BJJ Performance Tip of the Week | #007

Mobility🧘🏽‍♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐

Edition: Friday, March 17th, 2023

A significant part of guard retention is getting your KNEES TO YOUR CHEST. This movement can be improved through simple mobility drills.

Personally, I love the following drills, and they've done wonders for me:

  • 💪🏽 Deep Squat and Reach: Spend more time in a deep squat position, and work on bringing those knees to your chest!
  • 💪🏽Long Lunge: This one's a classic, but it's perfect for opening up your hips and improving your range of motion.
  • 💪🏽 Active Pigeon: This drill builds on a 90/90 sit position and engages your glutes and hamstrings to help you achieve better mobility.

If you want to see demonstrations on how to perform each of these movements, they’re featured in Day 1 of the 30-Day Jiujitsu Mobility Challenge which is freely available on YouTube here.

Kieren demonstrating deep squat and reach
Kieren demonstrating long lunge
Kieren demonstrating active 90/90 pigeon


🧐Beyond Jiu Jitsu Podcast 

Did you know I run a jiujitsu podcast? Well… Now you do, haha.

The Beyond Jiu Jitsu Podcast was a project I started with my coach Adam Childs during the COVID lockdown days, and over 130 Episodes later, we’re still going strong.

You can check out the episodes on YouTube or all other audio-streaming platforms including Spotify.

Beyond Jiu Jitsu Podcast artwork

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