Car Workout for BJJ and Martial Arts

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The next time you find yourself stuck in the car--especially at red lights or sitting in parking lots-- consider a car workout. Even practicing one move is better than nothing!

But don't be an idiot. The exercises I show presume you always have your eyes on the road and you're paying attention to traffic. Do not do ANYTHING that would endanger your life or the lives of others. No practice is worth dying for... or killing for! Practice at your own risk!

Let's take a look at a move or two for the following muscle groups...

NECK. Press the back of you head into your head rest. This can help strengthen your bridging movements. To work the front of your neck, rest your arm against the door and press your forehead against the back of you wrist. So easy and so effective!

SHOULDERS. Grip the wheel firmly and push yourself back into your seat. Go for full arm extension. Now pull yourself away from your chair, squeezing your back muscles. This push and pull movement is great for warming up your shoulders, chest, and back.

GRIP. The best grip exercise I know is to squeeze your fist as hard as you can, then open it as wide as you can. Do that over and over as fast as you can, for as long as you can! Start off with your palms down for a set, then try a set with palms up. What a burn!

SUBMISSION ESCAPES. You should include a little mental warmup along with your physical warmup. Specifically, keep one hand on the steering wheel (pinky down) and press up on your elbow. Yes just like an arm bar! Spend time getting over any fear of being injured and relaxing into the position. This will help you escape if you ever get caught in class. And you will!

CHOKE. I saw Eddie Bravo do this in another video. It works great in a stopped car, say at a red light. Just put your foot up on your seat and voila! Your knee is the perfect piece of equipment for practicing your rear naked choke. Grab hold and squeeze away!

CORE/ABS. Tilt your seat back a little and force yourself to sit up straight without it. Then you can lean back and perform mini-crunches.

LEGS. Again if you have cruise control, dig your heels into the floor and press down. Imagine being in a leg press machine. If you try to actually raise your butt off your seat a tiny bit, you will get an incredible pump!

Just remember to always put safety before any exercise. Your car workout can wait. Your top priority should be to arrive alive! :)

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WARNING: The advice and movements shown in this video are for informational and educational purposes only. Consult a doctor before engaging in any exercise or martial arts program.

Видео Car Workout for BJJ and Martial Arts канала Ando Mierzwa