Top 5 Exercises for Grappling Mobility and Movement Prep

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Hey Warriors!

Movement prep and mobility for the combat athlete is crucial for a couple of reasons. First off, the sports that you have decided to partake in are extremely demanding on the body. They require you to be able to contort the body in crazy positions while trying to manipulate another person’s entire body weight. Therefore, we need to take a look at how we prepare for grappling

The name of the game with movement prep, in general, is increasing your movement efficiency. This helps in multiple ways, Most importantly, the stimulation of patterns that are similar to the movements in grappling. The difference between running in a circle with some shrimping and dynamic movement preparation is the intention behind the actions.

Movement Prep

The major points of movement prep should be to decrease injury likelihood and increase performance potential. By preparing the patterns and muscles that are the main components of the sport, you are putting yourself at a higher likelihood of using those patterns in practice. This is in place of a less ideal pattern that could contain decreased stability and joint loading. This simply comes from exposing yourself to more efficient motions and setting yourself up for a successful training session.


As far as mobility, think about the crazy positions joints get into grappling. Do you really want your first time your shoulder gets to its end range of motion to be when your opponent has you in a Kimura? Mobility is a skill that can and should be trained just like your technique drills. In my opinion, it makes sense to throw this work in with movement prep. In addition, mobility is an “If you don’t use it, you lose it” skill. Once the range of motion has been freed up, learn how to use it in the most effective way so you can access it moving forward

Check out the form below to get on top of your movement prep and step your game up!

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