ISSUE 101 - April 30, 2012 social networks YouTube Facebook Twitter

This Month's Expert:

We coaxed Ralek into showing us a "secret" technique. He said a lot of people ask his about his armbar setup that he catches so often. Ralek walks us through the steps necessary to close the deal and submit your opponent. He also stresses the importance of making sure both legs are over your opponents body. If you follow this blueprint your armlock percentage will.....WATCH NOW >

Ralek Grace

Andre "Dedeco" Almeida is a master of open guard sweeps. This week he demonstrates how to create more kinetic energy by bridging your hips. He uses his hips like a boxer would to generate the power he needs to move his opponent's base, sweeping him over....WATCH NOW >



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The importance of hips in Brazilian Jiu Jitsu
Written By BJJ Black Belt Tim Bruce from Gracie Barra Delray Beach

In terms of importance for Jiu Jitsu proficiency, be it in practice or competition, the hips are by far the one area that has the greatest impact on performance in the sport. Whether being used in the most fundamental of positions to create space to escape, generate angles for attack or producing speed and power for more advanced sweeps and takedowns, the hips are responsible for bridging the gap between lower and upper body power generation and creating the leverage needed to apply the forces used in Jiu Jitsu techniques. Looking into their function, specifically within the art of Jiu Jitsu, studying the science behind the hips will help give us a better understanding as to how we can maximize their potential for creating energy efficient movements and improve our all around game on the mats.

Hips and Principles of Physics
Going back to science, we know that force is any action that causes a body to undergo a change in velocity, speed or direction, usually from a pushing or pulling force exerted on the body. In attempting sweeps and takedowns, we are applying force to accomplish this goal, by using leverage and technique, coupled with speed and power. Power is the rate that this force is applied and transferred to this body or object. In the case of Jiu Jitsu; we normally are referring to our opponent when we talk about the application of force on an object. When an object, or opponent, is then moved or repositioned such as the case of performing a takedown for example, we can say that work has been done on that object. The amount of work done on an object is in direct proportion to the amount of force that can be generated and applied to the object. The more force applied, the more work that can be accomplished.

In terms of Jiu Jitsu application, we can sweep, pass, defend and perform takedowns with greater speed and efficiency when we apply these principles of physics. The goal of any Jiu Jistu artist is to use the least amount of energy possible to create the greatest impact and movement of your opponent. As the hips are the body part responsible for coordinating our upper and lower bodies, as well as positioning our bodies to take advantage of angles and space, the impact that they have on generating force and power is profound. When the hips are used properly, we can maximize our potential strength and generate more power to ultimately use less energy performing the same amount of work as compared to someone trying to “muscle” their way through the same technique. When one uses just their arms to try and move an opponent or only their legs to complete a movement, they waste energy and have a much more difficult time applying their technique properly. Correct hip positioning will maximize efficiency of movement and conserve energy, time and power as well as decrease the chances of failure in attempted techniques. When this happens, and the hips are used properly, you will see effortless Jiu Jitsu, the kind of jiu jitsu where a person looks as if they are using no strength, yet easily manipulating their opponent. ...READ NOW >

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