They say grapplers have weak hips; here is how to fix them:

 

 

Weak hips can limit your ability to execute techniques effectively and increase your risk of injury. However, there are ways to fix this issue and improve your performance on the mat.

 

The first step in fixing weak hips is to strengthen your hip muscles. Exercises like lunges and squats can help build strength in the hips and improve overall power generation. In addition to strength training, flexibility is essential in preventing joint misalignment and improving technique execution. Regular stretching, foam rolling, and massage ball work can help improve flexibility.

 

 

Another important factor in correcting weak hips is maintaining good posture. Poor posture can lead to weak hips, so standing up straight with your shoulders back is critical to avoiding this issue. It's also essential to ensure you're getting enough protein to support muscle growth, and adding weight to your workouts can help build strength in the hip muscles.

 

In addition to the abovementioned exercises, other targeted exercises can help strengthen the hip muscles, such as glute bridges, hip thrusts, and lateral lunges. It's important to start slowly and gradually increase the difficulty of your workouts as your hip muscles become stronger. Listen to your body and stop if you feel any pain.

 

Overall, weak hips can be a major hindrance for grapplers. Still, following the tips above and incorporating exercises to strengthen your hip muscles can improve your performance and reduce your risk of injury. Paying attention to your hip strength and taking steps to fix this issue can make a big difference in your grappling abilities.

 

Here is a 12-week, three-times-a-week workout routine designed to help fix weak hips:

 

Weeks 1-4:

 

Day 1:

 

10 minute warm-up jog

3 sets of 10 bodyweight squats

3 sets of 10 lunges

3 sets of 10 glute bridges

3 sets of 10 lateral lunges

Day 2:

 

10 minute warm-up jog

3 sets of 10 bodyweight squats

3 sets of 10 hip thrusts

3 sets of 10 clamshells

3 sets of 10 donkey kicks

Day 3:

 

10 minute warm-up jog

3 sets of 10 bodyweight squats

3 sets of 10 reverse lunges

3 sets of 10 fire hydrants

3 sets of 10 lateral band walks

Weeks 5-8:

 

Day 1:

 

10 minute warm-up jog

4 sets of 10 weighted squats

4 sets of 10 weighted lunges

4 sets of 10 glute bridges with weight

4 sets of 10 lateral lunges with weight

Day 2:

 

10 minute warm-up jog

4 sets of 10 weighted squats

4 sets of 10 weighted hip thrusts

4 sets of 10 clamshells with resistance band

4 sets of 10 donkey kicks with resistance band

Day 3:

 

10 minute warm-up jog

4 sets of 10 weighted squats

4 sets of 10 weighted reverse lunges

4 sets of 10 fire hydrants with resistance band

4 sets of 10 lateral band walks with resistance band

Weeks 9-12:

 

Day 1:

 

10 minute warm-up jog

5 sets of 10 weighted squats

5 sets of 10 weighted lunges

5 sets of 10 weighted glute bridges

5 sets of 10 lateral lunges with weight

Day 2:

 

10 minute warm-up jog

5 sets of 10 weighted squats

5 sets of 10 weighted hip thrusts

5 sets of 10 clamshells with heavier resistance band

5 sets of 10 donkey kicks with heavier resistance band

Day 3:

 

10 minute warm-up jog

5 sets of 10 weighted squats

5 sets of 10 weighted reverse lunges

5 sets of 10 fire hydrants with heavier resistance band

5 sets of 10 lateral band walks with heavier resistance band

Remember to stretch before and after each workout, and gradually increase the weight and resistance as you become stronger. This routine focuses on building strength and stability in the hip muscles, which will help fix weak hips over time. Consistency is key, so be sure to stick with the routine and you should see improvement in your grappling abilities.