Kettlebell Deadlift

Kettlebell Deadlift

Goals: Leg & Back Strength Products Used: Kettlebell Key Area of Focus: Keep your knees pressed out Try to keep your shoulders packed in tight Don't jerk the weight up off the floor This is a great exercise to help with grip strength and...

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Hang Clean Progression

Hang Clean Progression

The hang clean is one of the best overall lifts for a grappler. It's a great way to develop grip strength and explosiveness. Developing a good hang clean can take years of practice to perfect. This system of development for a hang clean is to...

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Turkish Get Up

Turkish Get Up

Goals: Overall Body Strength Products Used: Kettlebell Key Area of Focus: Keep your shoulder packed down Move slowly through the exercise Keep your wrist flexed (don't let it bend back) Keep your eyes looking in the right direction One of the...

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DB Row

DB Row

Goals: Pulling Power Products Used: None Key Area of Focus: Try and keep your back parallel to the floor Don't let your shoulder drop Keep your core tight Pulling is something that is essential in judo but also important in BJJ. Having the...

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Barbell Hang Clean

Barbell Hang Clean

Goals: Explosive Power  Products Used: None Key Area of Focus: Driving your heels into the floor Hip Extention / Standing Tall Elbows high Every grappler and just about every athlete can stand to be a little more explosive in a controlled...

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DB Floor Press

DB Floor Press

Goals: End Range Strength  Products Used: None  Key Area of Focus: Keep your arm bent at a 90-degree angle to start Arm 45 Degree angle from Body Control the descent of the weight   This is really helping the grappler develop strength at the end...

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Windmill

Windmill

Goals: Development of Strength While Moving Products Used: Kettlebell  Key Area of Focus: Slow and controlled movements Slide hand down same side leg holding the kettlebell Look at the Kettlebell while moving Having the ability to use your...

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DB Unsupported Row

DB Unsupported Row

Goals: Developing a strong pull & core  Products Used: None Key Area of Focus: Make sure your core is turned on Inside elbow touches your body as you row Don't bounce the weight Functionally being able to keep our core extremely tight while...

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Japanese Sitting

Japanese Sitting

Goals: Mobility & Strength with Movement  Products Used: None Key Area of Focus: Sit on your back ankle comfortably Land with your foot flat on the floor with knee at a 90-degree angle Control the descent Having the ability to get up off the...

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DB S.L.D.L

DB S.L.D.L

Goals: Hip Stability & Strength Products Used: None Key Area of Focus: Knee over the toes Keep an athletic knee bend Make sure to hip hinge Back parallel to the floor Developing balance on one leg is good for all sports while working all the...

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Band Matrix

Band Matrix

Goals: Teaching ourselves how to turn on our hip & glute Products Used: None Key Area of Focus: Keep knees athletically bent Slow and controlled motions On squat press your knees out against the band  Learning how we can turn on our...

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