Clinical Neck Strength: The MMA Series
hosted by Dr. Skylar Pond at Ivan Salaverry MMA
I was recently exposed to the world of brazilian jiu jitsu and like many others before me, I’ve been bitten by that bug. To prepare for my latest appearance on Steve Austin’s Broken Skull Challenge, I turned to the expertise of the staff at ISMMA. Grappling put its hooks in me.
Long after the BSR episode came and went, I kept coming back to ISMMA for more. What began as a quick crash course in techniques to successfully throttle hillbillies in the desert on the Country Music Television network has turned into its own journey.
As is my habit, I jumped into Jiu Jitsu head first and have the opportunity to test prevailing rehab concepts first hand. Through that process I’ve developed an approach to strengthening the neck and spine specific for the MMA and Jiu Jitsu athlete.
Sunday February 25th at Ivan Salaverry MMA.
230 8TH AVE. N. SEATTLE, WA 98109
Provided for Ivan Salaverry MMA members. Contact for availability if not a member.
Building a simple homemade sandbag is straightforward stuff, but not the sort that you can throw in movements such as sandbag cleans pictured below.
To build the best sandbag for throwing as well as strength training, a few steps are in order.
Step 1- Assemble your materials:
- #50 sand tube from your local hardware store
- 1 Husky brand contractor garbage bag
- 2 Zip Ties
- 1 Roll of Duct Tape
- 1 Roll of Fiber Fix 10x Tape
- 1 Box Cutter
Turn the bag upside down and cut the bottom off of the bag. Pro Tip- Always cut off those corners lest your bag has ears like this:
Remove scoops or coffee cups of sand until you reach the desired weight.
Zip tie both ends of the bag and cut off excess bag material from above the tie.
Wrap it up:
- Begin with a single layer of coverage of the entire bag with the normal silver duct tape
- Roll the sand bag in the Husky Contractor Garbage Bag
- Apply a second layer of silver duct tape.
- This is all that is needed for a normal bag that you don’t plan to throw or drop
- For a sandbag that will hold up to throws, cleans, and drops, apply a layer of Fiber Fix 10x fiber tape.
- Top it off with a couple stripes of silver for style
The Eccentric Hamstring Hinge Mobility is implemented in our programming between lifts. Perform between sets where you’re pulling weight from the floor. Deadlift, clean, snatch, even squats if you are restricted due to hamstring mobility.