Brazilian Jiu-Jitsu (BJJ) demands a unique blend of strength, endurance, flexibility, and most importantly, fluid movement.

While mastering submissions and escapes is obviously important, many BJJ practitioners overlook working on overall movement ability.

But if your body feels stiff, restricted, or prone to injuries, it’s time to re-evaluate your approach. Improving your movement isn’t just a small tweak to your game it’s the key to unlocking your full potential on the mat.

You can improve your movement for BJJ in just 8 weeks – Find out more here.

In this blog post, I’ll explain why improving movement is essential and how it can significantly transform your performance in BJJ.

The Role of Movement in BJJ

Whether you’re passing guard, escaping from a bad position, or executing a submission, your ability to move effectively determines your success.

If you’ve ever felt like your body’s holding you back—whether it’s stiff hips making guard play difficult or shoulder pain flaring up mid-roll—you’re not alone.

Unlike traditional weightlifting, which focuses on isolated muscle strength, BJJ requires functional, full-body movement that involves multiple muscle groups working in harmony.

This makes movement training not just beneficial but absolutely essential to include in your training if you want to keep progressing.

When your body doesn’t move efficiently, you burn through energy faster, increasing your risk of injury. The truth is, if you can’t move well, you can’t fight well.

Common Movement Limitations in BJJ

In a recent study, 90% of BJJ enthusiasts reported that limited movement was the main factor hindering their progress. The most commonly affected areas were the shoulders and hips—two critical joints involved in almost every BJJ technique.

If you’ve been struggling with these issues, you’re likely familiar with the frustration. You know the feeling of wanting to push harder but being held back by pain or stiffness.

• Shoulders

Limited shoulder mobility can make it difficult to maintain strong frames, execute submissions like the Kimura or Americana, and defend against chokes.

Over time, this can lead to chronic pain and injuries, such as rotator cuff strains or impingements.

• Hips

The hips play a central role in BJJ, particularly in guard play, sweeps, and submissions like the triangle or armbar. Tight hip flexors or restricted hip mobility can make it difficult to generate power, maintain balance, and effectively control your opponent.

It’s not just about discomfort, these limitations can cause you to miss opportunities during rolls, leaving you vulnerable and less effective.

This can also contribute to lower back pain, a common complaint among BJJ athletes.

The Impact of Improved Movement on Your BJJ Performance

Improving movement isn’t just a matter of feeling a little better. It’s a BJJ game-changer. Here’s what you can expect:

1. Better execution of techniques
Better movement allows for smoother transitions, more effective submissions, and improved defence. When your body can move freely and without restriction, you’re able to apply techniques with greater precision and efficiency.

2. Injury prevention
If you’ve been training for any length of time, you know how devastating injuries can be. Improved movement reduces the strain on joints and muscles, lowering the risk of injury. By increasing your mobility, you’ll protect yourself from common injuries like dislocations, strains, and ligament tears.

3. Increased Endurance
Rolling for extended periods is tough enough, but when your body’s fighting you at every turn, it can be exhausting. Efficient movement reduces the amount of energy you expend, allowing you to roll longer and more effectively. By minimising unnecessary tension and maximising your range of motion, you’ll conserve energy and improve your performance.

4. Faster Recovery
With improved movement, your body is better aligned, which aids in quicker recovery. Proper movement patterns reduce the risk of overuse injuries, allowing you to train more consistently without interruption.

Imagine walking into the gym without fear of tweaking an old injury. Every roll feels smoother. Every submission attempt flows more naturally.

That’s the power of better movement.

How to Improve Movement for BJJ

To address these movement limitations, a structured approach like the RMA method: release, mobilise, activate can be incredibly effective.

If you are not already familiar, this method focuses on:

• Releasing tension in tight muscles through techniques like foam rolling or massage.
• Mobilising joints with dynamic stretches and specific mobility exercises.
• Activating key muscle groups to ensure they are firing correctly during BJJ practice.

Incorporating these elements into your training routine can dramatically improve your movement and, as a result, your BJJ performance on the mat.

Movement Keeps You Rolling for Longer

Effective training for BJJ is not just about strength and flexibility, it’s about training your ability to perform on the mat with greater efficiency and reduced risk of injury.

When you improve how your body moves, you’ll feel more confident, perform better, and be able to train more consistently. No more sitting on the sidelines nursing old injuries.

So, if you’re serious about taking your game to the next level, it’s time to make movement training a core part of your routine. The sooner you start, the sooner you’ll feel the benefits.

Whether you’re a beginner or a seasoned practitioner, improving your movement should be a priority. 

Start today, and you’ll notice the difference, not just in your performance, but in your stamina!

Improving Movement For BJJ in just 8 Weeks.

Ready to move better, feel stronger, and roll with confidence on the mat? With the Improving Movement for BJJ program, you’ll gain more control, flexibility, and injury resilience in just 8 weeks.

Imagine every roll feeling smoother, every movement quicker, and your recovery faster. Join us starting December 2nd and be one of the first to experience this transformative course.

Spots are limited, so don’t wait—secure your place today and save with early access pricing. Click here to learn more and sign up for news and bonus content.

If you want to guarantee your discount and place on the course you can buy now.

Early access pricing won’t last forever! Buy before 18th November to claim your discount.

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Need help or have any questions? Get in touch!

Gav provides online coaching programs that can help people achieve muscle definition through individually designed support. Free consultations are available, just email Gav to book yours gavclarkescbjj@gmail.com or call on 07791763829

Don’t forget to follow Gav Clarke S & C for BJJ on Instagram and Facebook for regular tips and advice.

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