Sarah Draht · 5 min · 734 words
Previously titled: Video 5 Hip Strengthening Video 3 Hips & Hamstrings I don't have time for yoga
Strengthening of the hips. I'm going to explain it and then we will move through this. So, technical get up. My left foot's on the ground, right foot is posted.
Using this to lift the entire right leg. So you can try this out a few times. And my left hand needs a job. Left elbow on the left knee.
Protect the head with the left hand. Now this is good for self-defense situations. If someone, if I fall on my back, use your breakfall. Someone's coming at me and I can block.
And from there, boom, stand up and back up. I don't really like kicking the kneecap. Some people teach that self-defense. I don't think that's really going to work.
So just get the hell out of there. You're not in a place to be fighting on the ground anyway. You're in pretty bad situations. So get out.
Next is, I will use the technical get up a lot from my guard. If someone's starting to pass my guard, I have it closed. My left hand will be on the lapel. I like the gi jiu jitsu, but you can also do the snow gi.
I'll post the left foot on their hip. I'll get up on my right hand and I'll actually back up like this and then push them down and over. So that's the mechanics of it. The reasons why I like it.
Amazing for hip strengthening. Now that you know why I like this, those are my two biggest ones. The next one is how we're going to do this. So left foot's posted, right hand's posted.
Lift the hip, straighten the right leg forward. Now bring it further than the right hand. I don't want it in line with the right hand. The concept is there's nothing keeping me from falling if I get pushed.
So I want it further than the right hand. From here, right leg forward and further than the right hand. So that's what we're going to do. Try the other side.
So right foot on the ground, left hand posted. Trying to get it so I'm on camera, you can still see what I'm doing. There we go. So lift the left leg, extend the left leg out.
So toes are pointed up, then behind you. And forward. Okay, balance you out. Try a few on each side.
If you have a hard time balancing, that right hand can be on the ground. Now that we've tried both, back to your first side. Okay, let's do this. So, trying to find a good angle.
This will be a good angle. Extend the right leg out, five each side, toes pointed up. Now, bring the right hand further than the left hand. Try not to touch that right toes behind you.
So that's one. You're going forward. You can put that left hand on the ground if you need to. Two.
Three. Four. Last one. Notice how I'm pivoting on that stabilizing foot on that left foot, toes forward.
Five. Take a seat. Think about the life decisions. Actually, this is hard because it's important.
Life decisions. Why am I doing this? Why do I do jiu-jitsu? Because we love it.
Okay. Other side. Lift the leg up. Back of the leg to the ground, toes pointed up.
I'll be pivoting on my right foot. Left foot goes all the way behind the left hand and forward. Core tight. That's one.
The slower you go, the harder it is. Right hand can touch the ground, but you don't want to let it. That's two. Three.
Four. And five. Okay. Take a seat.
Hands behind you. Turn this way. See my timer. Hands behind you.
A couple windshield wipers. I really do that five times. In class, my classes, I'll usually do that three times each side. So it's only a set of five.
You can always do more. But notice how that strengthens the arms. You need to use the core. Strengthening the hips.
It's an exceptional drill. And I did that. I learned that after actually hip surgery. Getting back on the mat.
My physiotherapist got me to do that. Joel Kritschka. He has a couple of really great videos on here too. So make sure to check them out.
Okay. Good work, everybody. Awesome five minutes. We'll see you next time.
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