Skip to content
test
  • SHOP
    • BUNDLES
      • Fruits & Veggies Bundle
      • BCAA Bundle
      • Joint Bundle
      • Plant Bundle
      • Starter Bundle
      • Plant-Based Strength Bundle
      • Strength Bundle
      • Recovery Bundle
      • Immunity Bundle
      • ⇨ VIEW ALL BUNDLES
    • PROTEIN
      • POST
      • BUILD
      • PLANT PROTEIN
      • Collagen
      • ⇨ VIEW ALL PROTEIN
    • SPORTS NUTRITION
      • PRE
      • BCAA
      • Creatine
      • Shrooms
      • Lytes
      • ⇨ VIEW ALL SPORTS NUTRITION
    • NUTRIENTS
      • Burn
      • Krill
      • Joint
      • Gut Health
      • Multi
      • Reds
      • Veggies
      • Vitamin C
      • Vitamin D3
      • ⇨ VIEW ALL NUTRIENTS
    • SWAG
      • Mystery Gift
      • Training Hoodie
      • Training Sweats
      • OE Patch Tee
      • OE Patch Mesh Shorts
      • OE Dad Hat
      • Grappler Shorts
      • Standard Shaker
      • Shaker Quick Dry Towel
      • Skeleton Crew Sock
      • Vandalism Logo Pack
      • Dodger Blue Snapback
      • Orioles Snapback
      • NSLA Quick Dry Towel
      • Quick Dry Towel
      • ⇨ VIEW ALL SWAG
    • eBooks
      • 8 Weeks To Bigger Glutes
      • 25 Protein-Packed Recipes
      • ⇨ VIEW ALL EBOOKS
  • TAKE THE QUIZ
  • OHANA
  • BLOG
  • QUALITY
  • OUR STORY
  • MANAGE SUBSCRIPTION
    CONTACT US
    REWARDS
    TEXT US
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
  1. Level Up!
  2. Free Shipping
    $99
  3. Free Shaker
    $150
  4. Free Tee
    $200

You are $ 99.00 away from FREE shipping!

  • MANAGE SUBSCRIPTION
  • CONTACT US
  • REWARDS
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
Search
ATH ATH
Log in Search Cart
  • SHOP
    BUNDLES
    Fruits & Veggies Bundle
    BCAA Bundle
    Joint Bundle
    Plant Bundle
    Starter Bundle
    Plant-Based Strength Bundle
    Strength Bundle
    Recovery Bundle
    Immunity Bundle
    ⇨ VIEW ALL BUNDLES
    PROTEIN
    POST
    BUILD
    PLANT PROTEIN
    Collagen
    ⇨ VIEW ALL PROTEIN
    SPORTS NUTRITION
    PRE
    BCAA
    Creatine
    Shrooms
    Lytes
    ⇨ VIEW ALL SPORTS NUTRITION
    NUTRIENTS
    Burn
    Krill
    Joint
    Gut Health
    Multi
    Reds
    Veggies
    Vitamin C
    Vitamin D3
    ⇨ VIEW ALL NUTRIENTS
    SWAG
    Mystery Gift
    Training Hoodie
    Training Sweats
    OE Patch Tee
    OE Patch Mesh Shorts
    OE Dad Hat
    Grappler Shorts
    Standard Shaker
    Shaker Quick Dry Towel
    Skeleton Crew Sock
    Vandalism Logo Pack
    Dodger Blue Snapback
    Orioles Snapback
    NSLA Quick Dry Towel
    Quick Dry Towel
    ⇨ VIEW ALL SWAG
    eBooks
    8 Weeks To Bigger Glutes
    25 Protein-Packed Recipes
    ⇨ VIEW ALL EBOOKS
  • TAKE THE QUIZ
  • OHANA
  • BLOG
  • QUALITY
  • OUR STORY
PROTEIN CALCULATOR CALCULATE DAILY REQUIREMENTS →
FREE SHIPPING ON ORDERS OVER $99 →
Relson Gracie

Our mission is to fuel greatness using the most nutrient-dense and minimally processed ingredients.

OUR STORY
Shop Protein
GET PROTEIN

FREE 4 WEEK STRENGTH PROGRAM EBOOK

4 Week Strength Program
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
  • HOME / NEWS
    Brazilian Jiu Jitsu · Jun 19, 2017

    Top 5 Mobility Exercises for BJJ

    by Staff Writer
      |  LAST UPDATED: Jan 02, 2023

    One of the keys to longevity and injury prevention in a sport like Brazilian Jiu Jitsu is proper mobility and strengthening. Like they say, an ounce of prevention is worth a pound of cure. If your joints are functioning correctly with a full range of movement, you're less likely to be injured. Simple as that.

    Here's our top 5 exercises that you can add to your training regime in order to improve your range of movement. As always, shoot for progression and program properly. If there's a movement that is too advanced, progress up to it. Self improvement is the key!

    #1 COSSACK SIDE LUNGE WITH KNEE DROP

    The cossack side lunge is an advanced movement that you may need to program up to in order to complete a full rep. The low side lunge with knee drop strengthens and increases your mobility of your hips while simultaneously loosening up your hip flexors and knees by doing an internal rotation knee drop. (Video of Cobrinha demonstrating below #2...)

    Programming alternatives:

    a) Do you have full mobility, but aren't ready to incorporate kettle bells? Start off with your body weight and slowly add in KBs as you progress. 
    b) Struggling with full ROM (range of movement)? Try this:

    Once you build up mobility, advance to adding strength.

    #2 PISTOL SQUATS

    Your knees take a beating in BJJ. By strengthening your legs, you'll build up the surrounding muscles that protect your knees and ultimately prevent injuries.

    A Judo instructor of mine that trained in Japan said whenever athletes had knee problems, the sensei would make them do a couple hundred bodyweight squats a day. They key here was strengthening the muscles supporting their knees.

    Adding in a KB adds weight to increase the difficulty of stabilizing yourself.

    Programming Alternatives:

    a) Not enough strength? Start off with either two leg squat or use a wall/pole for assistance. Another option you can do is to box squat with a single leg until you build up the strength.

    A post shared by A T H (@athorganics) on Jun 14, 2017 at 1:10pm PDT

    #3 SWIMMING SHOULDER MOBILITY DRILL

    This is one of our favorite drills for warming up your shoulder capsules and increasing your shoulder mobility. Begin by lying on your stomach, rotating to your side and move your arms in a swimming motion as you gain ground on the mat. Use before you train as well to warm up.

    #4 GRANBY ROLL

    Getting comfortable being inverted and improving your lower back and neck mobility is key in BJJ. The best way to learn the granby is to start seated on the mat with your feet facing a wall. Then tuck your neck, roll onto your shoulders, while keeping your feet on the wall. Use your feet to 'walk' you onto your shoulders. Once you get the hang of it, you can do it without a wall as shown below:

    A post shared by "Cobrinha 🥇🥇🥇🥇🥇 (@cobrinhacharles) on Mar 15, 2017 at 9:10pm PDT

    #5 DOWNWARD DOG & UPWARD DOG

    After doing a few granbys, it's always good to do a few downward dog & upward dog movements to improve the flexibility of your back. Here's a simple routine you can follow from Steve Maxwell:

    Let us know in the comments how it goes. Got another movement we should recommend? Send it to us and we'll add more to this blog post!

    Down Chevron
    ATH

    INFORMATION

    • Protein Calculator
    • Search
    • Quality
    • Banned Ingredients
    • Become a Retailer
    • Afterpay
    • Privacy Policy
    • Terms of Service

    CUSTOMER CARE

    • Shipping Information
    • Returns Policy
    • Refund Policy
    • Contact Us
    • Reviews
    • Mil & First Responders

    COMMUNITY

    • Our Story
    • Blog
    • Rewards
    • Ohana
    • North Shore Lifeguards
    • Jobs

    EMAILS SUCK. OURS DON'T.

    • TikTok
    • BSCG Certified Drug Free
    • Official Sports Supplements of NSLA
    • BSCG Certified Drug Free
    • Official Sports Supplements of NSLA

    Born and Bred

    ATH 449 Cooke Street Honolulu, Hawaii 96813. © 2023 All Rights Reserved.
    support@athsport.co   (808) 378-3696

    Made in an FDA Inspected Facility

    *These statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

    SAVE 10%