Building Core Strength For BJJ | Toes to Bar Variations

In this video we cover some simple progressions towards the toes-to-bar.
This is a tough movement and should only be practiced once you have mastered the more basic forms of core (and compression strength) like hollow body holds, v-ups and tuck-ups
The benefits of an exercise like the toes-to-bar for BJJ players are:
- increased athleticism and explosiveness
- better trunk stability, enabling further gains in other exercises like deadlifts, squats and presses
- safer and more efficient inversions (and granby rolls)
- greater capacity in bodyweight strength movements like 'muscle ups' and 'skin the cat'
In progressing through these variations we suggest you stick with one until you can comfortable execute 4 sets at top quality. For the static holds it would be working from 10-20 seconds per set, and for the dynamic exercises it would be anywhere from 1-10 reps per set
Working in this way ensures you extract the maximum amount of goodness from a given movement, and don't rush ahead too quickly.
You'll find this and similar core strength exercises in the Bulletproof For BJJ program. Our program is designed to compliment your BJJ training. It addresses the major strength and mobility deficiencies you develop as a BJJ athlete, and will help you roll injury free for life
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[@pg8036]

So glad I found this channel, just got silver in my first comp and really need to work on my core

[@bulletproofforbjj]

Congrats on the Silver! Well I think we have some programs that might help you out. 😉

[@lingolango6782]

Great video man, just coming back after a popped rib, great to find something so clear and progressional to get my core strong again

[@jackmurphy6468]

Awesome video! Do you have any tips or cues for stopping momentum? I always feel myself start swinging when I work on these movements and I can’t stop.

[@Kingthebra]

Pumped for some of this

[@lucdepezon4718]

Thank U❤

[@bulletproofforbjj]

You're welcome 😊

[@sharlah4057]

When you demonstrated the static knee raise initially while standing I thought that was the exercise (minus the hanging). I thought it actually looked like a challenging exercise. Tricky to do without letting one hip drop if the glutes are not as strong as stibilisers as they should be. Does that sound like a real exercise of some value or am I blowing smoke out my ass?

[@TheSonnyEclipse]

Thank God you got rid of the opossum on your head

[@MrWillown]

Is the mullet making a comeback?

[@bulletproofforbjj]

never say never. is your vote a Y or N?

[@MrWillown]

@@bulletproofforbjj for me, no. I think you can pull it off. I grew up in country Australia in the 80s so I have bad mullet associations.