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Speaker 2:Ladies and gentlemen, welcome to another Bulletproof for BJ podcast. I'm JT and I'm here with Joey. What's up guys? Natural king. Natural Natty . King of the Natty. Unlike Michael Hearn, the three best upper body flexibility moves. So that's the thing about Jiujitsu, it's awesome. Get mad skills. You also get mad tight and shoulder injury is a bit of an issue. And so if we wanna prevent them, we've gotta spend some time working on the upper body, shoulder, neck, upper back. Yeah. Cuz that's lower back actually it's, if you are not doing any kind of stretching or mobility work, you gotta get it in your game. So we have, and this is something Joey was saying before, this is something we will update from time to time. We change our , I don't think, we don't change our views on what matters, but the specific drills, something new will come into like, at least for me, I know something new will come in and be like, oh yeah, oh I haven't seen that variation, or I actually haven't used that one a lot. And then I'll use it for a bit and I'll be like, oh actually this is really good. And so just in that way, like I think what we're getting at is always the same, but sometimes the specific drill will evolve over time. It will. And we go back and forth. Yeah . And I think it depends on our individual training does. If I'm doing more pressing, that'll mean like triceps and shoulders will be way tighter in that way. Or if you're doing more pulling lats will be a lot tighter. So it really depends on the type of training you're doing. But we feel these three moves , uh, you get 'em into your routine, you're gonna feel way better. Yeah. And these are all very accessible. Anyone can do 'em for sure. So first cab off the rank. Number one is a deceptively simple one, which is hanging. Now actually, Mr. Famous himself, Jujimufu released a whole like manual on the benefits of hanging and how to hang. Did he Two arm hanging ? Single arm hanging . He would even use straps to make him hang longer than his grip could hold. Ah , interesting. And so even though, for those of you out there, if you don't know who Jujimufu is, just put that , um, j u j i m u F u. He's a crazy guy, but he's very capable. Yeah . Very strong, very jacked. Definitely not Natty. Um , the anabolic acrobat. Anabolic acrobat. But he's actually a really smart guy. His , he's incredibly intelligent, knows his stuff, doesn't he? But the thing is, whenever he tries to do anything that seems intelligent or which is not him in a horse mask, running around setting barbells on fire and throwing them as , emptying bags of ground coffee into his face face. Like it just obviously doesn't get the views. So Yeah. No one likes that. He doesn't do it. <laugh>. But I remember watching a post where he was explaining how good hanging is for wrists , elbows, shoulders, and spine. Yeah. And he was just breaking it down and I was like, wow, John Cole. What , what a smart guy. Next minute he's just like, I'll just go mental. Right. Pink flamingos and. Pink flamingos. That's right. So I know for myself , um, when I hang, I don't get elbow aches. That's, that's the thing it does for me. Oh . Like , but you will get elbow aches if you don't Yeah, if I just regular hanging. Yeah. If I just keep just doing the Mika just Yeah . Flexing always and spending some time just allowing biceps and forearms to stretch. Mm-hmm. <affirmative> , I find it incredibly beneficial for elbows. Yeah . That's, that's my thing. It's shoulders too . Yeah . But , um, so if we're giving a prescription here, what do we recommend for people? I say when I , when I hang, I try to hang every, every day to some degree. Yep . At least on the days when I'm , I'm in the gym. Like if I'm hanging from a bar and my feet are whatever, x distance from the ground, depending on the height of the bar, I'll notice that after say like over say a minute or two minutes I've broken up into sets my feet get close to the ground . Like you actually, you start to elongate. Yeah. It's amazing . And that's a really profound kind of feeling cuz you're like, holy. Like if I didn't do this, I'm sort of in a compressed state in way . Yeah . Yeah . And the thing I'm gonna advocate for here, that the hang that I find actually most challenging is a , a supinated grip. So your palms are facing you. Yeah . Because that puts you into a bigger stretch through your lats. Yeah . Whereas pronated, it's not quite the same. So for those of you out there, shout out to McHale cuz he would always struggle pull-ups versus chin-ups. He always found this position harder because he had to externally rotate his hands. Yeah . So when he was in the bottom, he's like, oh , oh , oh , I feel the stretch. Yeah . He couldn't handle it. So yeah, myself, I , I like a kind of three, three sets of a minute or so. Yep . And makes a huge difference. Yeah . I'd , I agree with that. Three sets probably for newer folks you're gonna have to build up to a minute. Yeah . Cumulatively, if you could get a couple of minutes a day, I think you're in, it's a really good place to be. Yeah, great. Great for the , the spine as well. Number two, sideline rotation. Now this ticks a lot of boxes because a lot of people feel that stretches their lower back. But really this is fantastic for the peck anterior deltoid. Like just opening up through the front. Yeah. And also thoracic spine, thoracic rotation because yeah, you're getting that rotation and then you're getting the extension. Yeah. Which is really nice. Like hanging, you know, hanging like whatever. Maybe sometimes it's a bit uncomfortable on the hands. Certain stretches are like, can be a bit uncomfortable. There's nothing uncomfortable about the side . Like I, this is the stretch I want to do every day . Yeah. Oh , I mean you might feel, you might feel a bit of pull in your shoulder like yeah it's tight so you're like , but it's like, but it's instantly relieving. It's great. I get a lot of pops through my back. Definitely. Yeah . I , I feel, and this is something that I feel I never thought about before but it's come more to my attention in the last probably six months is the stretch through the lower back on the downside. So you've got one knee rolled over, we will do a video of these. So if you're not aware of what the drill is, you'll be able to see. But the, the , the hip that is on the ground, the lat on that side, like the down low. I get big stretch there. Do you ? So yeah, when I'm opening up on this side, the opposite hip to the shoulder that's being stretched big stretch through BLEs and Oh wow. Yeah. But that's just cuz I'm getting tight there. Yeah . And so great for the pex . Great for the anterior deltoid. Great for the spine. I think it is just one of those things that helps remedy the jiujitsu hunch. Yeah. So to do this, you lie on your side, you bring your , your knees together and you bring your knees up so that your hips are at 90 and your knees are at 90. And then you're gonna use your bottom hand just to pin your knees down. And the idea is that your knees are gonna stay pinned to the ground in that position. So your hips are facing in the direction of your knees. And then you're gonna with your top arm, make big straight arm and you're gonna reach as far forward as you can. And then you're gonna draw a circle up and over your head. And the idea is that as you pass over the head, you're gonna be rotating through the shoulders. So your shoulders are going one way, your hips are going the other and you're gonna go as far as you can until you feel a nice big stretch. And then you're just gonna reset it and you go for reps and you , I mean ideally you're trying to keep , uh, the back of your hand on the ground if you can. But if you can't, that's cool too. Um , yeah. Thumb if you're a bit , if you can't thumb to the floor is a nice cue . Yeah. Sweep that around. Yeah. And um, yeah, you'll be surprised just off a couple of reps, even just doing five of those, it will get progressively better with every rep. And I mean we generally prescribe for you to do say three sets of 10 on each side. But even if you've got like very minimal time, one set of 10 will have you feeling better . Yeah. It's fantastic. Move now we will , oh , before I forget please people can get a guide to that stretch and I'm try uh , we don't have hang there, but we've got um, on our website bulletproof of bjj.com. If you go to the website, scroll around for about 10 seconds pop up to download our ultimate guide to BJJ warmup and cool down . It's in there and most of these stretches that we discuss are in there. It's for free. You just chuck in your email and you get the ebook. Yeah. Awesome. Yeah Joey, Joey put that together. It's actually a very valuable resource. So definitely check it out. Cobra Cobra Stretch. Yeah, it's, this is new in my sphere. It's deceptive, it's variation. I , I with it for a fair while. Um, because we used to do like kind of dive bummer like Hindu kind of yoga style pushups, whatever, when we did TaeKwonDo. Yeah . That was like a thing. I , I love the position. I love how did you guys call them? Like karate pushups or everyone calls them the something else. Pushups They own them. Yeah. Like there's the judo, the Hindu. Yeah. I think the dive bomber. Dive bomber was what my coach called it. But it's, you have to make the noise on every rep . Not very technical . <laugh> <laugh> . It is deceptive in that most people would look at it and go, oh yeah, that's like just some yoga. But then you're like, okay, do it. People who do jiu-jitsu struggle with the cobra. Oh yeah. So here's where I, I've I've shifted on the work coming to my sphere, the hanging cobra, which people would know if they've done our program for a while. It's , it's been in their huge favorite. But it's really intense, very demanding. You're hanging on the rings and you're in this cobra shape . So like big extension through your back shoulders. And what I found, I kind of battled with this for a while . I was like most of my jiujitsu people that I train can't do it. Yeah. Most of my ah hurts my abs so bad or hurts my shoulder. I got a bad shoulder so it was too intense. And then I realized, man, the actual basic cobra stretch with the hands on the floor where you're straightening the arms, lifting the chest and making this nice big arch that's actually already intense enough. So it's a regression of the hanging version. Right? Yeah. The beauty of it is, think about jiujitsu. I was having this chat with Paul Bert yesterday. We're working some guard retention. Okay. And when you work in hardcore guard retention, you're just in this crunched ab flex position the whole time, the exact ante to that position is the cobra. And I'm like, this is why it's such a valuable one for grapplers is because it really is just the exact opposite of where we spend a lot of our time grappling arms extended. Yep . Spine, extended shoulders back and down. Yep . You know it's , and if you do it with your legs together or at least pretty close together, you get the hip flexes, you get the abs, you get the chest. Yeah. It's, it's a great movement. The thing that I have found where people struggle is wrists. Oh yeah. And people really, cuz you can start basically the way you would start the position is just lying on your stomach, lying prone hands just close to your shoulders and you can push up to your elbows but you push up on your hands as far as you can go and lock your elbows out. Now if you want greater challenge, you bring your hands closer so you bring your hands closer to your ribs Yeah . To push up. And if you're really like good you bring your hands almost to your hips and push like as far back as you can. Depends on, depends on length of things too short . Yeah . Leave a lengths when getting a couple people to do this just a while back to just be like, ah , ah , oh my wrists, oh my hands, I can't. Cuz they're so used to this. You get them to put their full weight through their hands like that and arch, they can't stay there for long. So if we are gonna go to the Cobra position , uh, is it something you would rep Joe or is it something you would hold? I like to hold, I like to hold. It's kind of a hangout and just breathe experience. Breathe, try to relax in there. Yeah. Well you can like anytime for people like with hands on the floor, stuff like that, pushups, dips, whatever, where it's painful, I just turn the hands out a bit. Yeah. And with the cobra ye you can walk the hands even further forward. Yep . So now there's less angle on the wrist, but there's also less angle on the spine Uhhuh. And that's a nice way if you find like, oh , like I say, Paul was doing it yesterday and his hips were off the ground. Right. So you're like, that's probably a bit intense cuz you can't, so I said get your hips on the floor, take your hands forward. Right . So you can find a point where you're not supporting heaps of weight. Mm-hmm <affirmative> . And then over time bring the hands back. Yeah. Nice. It's but the super tight cats actually you can go off the elbows as well . Yeah. The elbows is just a way to get this thoracic moving cuz a lot of people Yeah . Kind of curse through the upper back. But I mean, there it is, my friends quite simple. But it works. Like, trust me when I say this, like a lot of people say to me, oh, what would you do? This is exactly what I would do. Like what we do do, this is what we do. So I , I often have people try and talk around what we've already discussed. Mm . Like we've got an episode about that, that we talked about. That's what we're about. We're about it every day. But they're like, yeah, but, but yeah, but what about sumo deadlift ? What , what do you do? It's like, I'm telling you man, it's surprising because people want something to be complicated and technical doesn't need to be these three things hanging three sets of a minute, sideline rotations, you know, couple sets, five to 10 each side. Co Cobra hanging out. How long would we be there? Three sets of 45 seconds. Yeah, there is , you know , a minute if you can, but it's prob it's kind of intense. You could 45 Good . Could get scene done in 10 minutes. Yeah. Maybe a little bit more. Yeah . And you're gonna feel better for it. And your upper body is gonna Thank you. So please my people. I beg you. Try it . Thank us later. You'll love it. Please .