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Every police officer will attest to how many situations escalate into violent altercations. Dangerous confrontations can pit one police officer against an agitated or angry assailant. Often, dangerous assailants may be carrying weapons or outsize the police officer significantly. This is where police Jiu-Jitsu moves come in. Police BJJ is an application of Jiu-Jitsu meant to disarm and neutralize an aggressor without causing too much physical damage. Using law enforcement Jiu-Jitsu, police officers can neutralize criminals and avoid accusations of excessive force or police brutality. These ten police BJJ moves should be in every police officer’s arsenal to deal with situations on the street. 1. Double-leg Takedown Statistically, most fights will end in one of two places — a clinch or on the ground. Nonetheless, all confrontations begin standing, and in most cases, these involve aggressors throwing punches and haymakers. An effective way to bring the fight to the ground is a double-leg takedown. To perform the double-leg takedown, the police officer needs to change levels and move towards the opponent swiftly. As the officer closes the distance, the officer needs to grab the areas behind the knee and drive forward. The result will be the opponent on the ground and the officer on top. Because the ground will likely be concrete, the knee doesn’t need to come into contact with the ground during the shoot. For street application, the double-leg takedown will be similar to a tackle. 2. Clinch Clinching is a certainty during most altercations. Law enforcement Jiu-Jitsu teaches an effective way to clinch. This method minimizes the risk of strikes from the opponent. It also allows better control of the opponent. To clinch safely, close the distance by grabbing one wrist and the back of the assailant’s head. While grabbing the back of the head, the forearm of the grabbing arm needs to be against the assailant’s chest. In this position, the officer can move the opponent around and even pin the opponent against the wall. The clinch also allows the officer to transition into other holds and positions. 3. Arm Drag to Back Control In the clinch, the officer maintains control of one of the opponent’s wrists. The head is also under the control of the officer’s fish hooks and forearm. If the officer wishes to take the back from the clinch position, it’s possible with the arm drag. To take the back, the officer should maintain control of the wrist. From here, the officer removes the hand from the opponent’s head or the nape. The hand quickly grabs the tricep on the same arm where the wrist is controlled. Once the officer establishes the grip of the tricep, a quick tug to the side will expose the opponent’s back. From here, the officer can take the free arm and establish a waist hold. With the officer behind the assailant, the assailant will be unable to deal damage to the officer. It’s also a good position to begin placing handcuffs. 4. Waistlock Takedown If the opponent resists while the officer is placing cuffs, a waistlock takedown is the next step. From back control, all the officer needs to do is place one foot behind the opponent’s heel. Once there’s contact between the officer’s foot and the aggressor’s heel, the officer can simply sit back. The opponent falls, and the officer can either take the back or maintain control of the aggressor. 5. Side Mount The side mount is one of the most important positions in police Jiu-Jitsu. Side mount is an excellent position for maintaining control and pacifying an unruly assailant. The trick is to establish a side mount an aggressor cannot shrimp out of. The way to maintain the top position is to ensure that the waist touches the ground. If the waist of the officer is above the ground, the officer’s weight shifts. When this happens, the aggressor can sweep the officer. While maintaining a good base, the officer must also control the head. While in side mount, the officer must control the head with one arm — the one on the side of the opponent’s head. The arm must be underneath the opponent’s head. Controlling the arms can be tricky. This is where the next police BJJ move comes in. 6. Key Lock or Americana The key lock otherwise known as an Americana is usually a submission move. For law enforcement applications, it can be an effective way to control the arm and disarm. The officer performs the Americana by removing the hand that’s underneath the opponent’s head. The hand should control the wrist of the opponent. The hand that needs to be controlled is one the officer is facing in side mount. While bending the arm at a 90-degree angle, the officer needs to trace his or her other hand under the opponent’s tricep. From here, the officer locks the hold by grabbing his or her wrist. The officer can elicit pain by pushing the controlling hand down and raising the opposite shoulder. However, this can break the opponent’s shoulder. The officer must use judgment and exercise caution to minimize damage. 7. Mount From side mount, a law enforcement officer can transition to the full mount. The full mount is effective if the officer is on the opponent’s hips and not the chest. Too close to the chest, the officer can lose balance and lose the position. The trick to establishing the mount is the transition. From side mount, the officer should take the knee closest to the waist and slide it over the hip crease. The officer needs to slide the knee until the opponent is in view. While mounted, the officer still needs to control the opponent’s wrists — like how Matt Serra did before his UFC Hall of Fame induction. 8. Back Mount Opponents will scramble to escape. For some reason, the most natural reaction is for them to roll onto their bellies. Right away, this places police officers behind the opponent. The back mount places officers in the perfect position to apply cuffs. Even if the opponent continues to resist, the officer will still be in an advantageous position. 9. Guard Position Sometimes, the opponent can take the officer down. As a result, it’s the officer who ends up on the ground. To retain control of the opponent and the situation, an officer can use the most common position in police BJJ — the guard. The guard position allows a fighter to control and submit opponents even from the bottom. To get an opponent into the guard, the officer just needs to ensure that both legs are locked around the opponent’s waist. As well, the officer needs to control the head by pulling it closer to the body. Because of the close distance, the strikes of an opponent will not be as powerful, causing less damage to the officer. 10. Kimura Lock to Kimura Sweep From the guard, the officer can attempt a kimura lock. The kimura lock is a shoulder lock that’s applicable from side mount and guard. In the guard, an officer has to control one of the opponent’s wrists with one hand. Then, the officer takes the other arm, sweeps it under the opponent’s tricep, and establishes the lock. The officer establishes the lock by gripping his or her wrist. To finish the lock, the officer pushes the wrist towards the ceiling while moving slightly to the side. This places pressure on the opponent’s shoulder. Other than finishing the lock, the officer can get to a mount position with a kimura sweep. After locking the kimura, the officer does not finish the lock. Instead, the officer raises the hips and kicks off the ground. The opponent will end up with the back against the ground. Expand Your Police BJJ Arsenal These law enforcement Jiu-Jitsu techniques are effective as long as officers practice them consistently. Training needs to be under the watchful eye of seasoned BJJ experts that are knowledgeable in all applications of the martial art. Training must also be in a BJJ gym that teaches evidence-based BJJ applications. Take control of opponents and your law enforcement Jiu-Jitsu progress at Granite Bay Jiu-Jitsu by trying out a free week.

Brazilian Jiu-Jitsu has gained popularity over the years. As a result, the sport has generated mass appeal for enthusiasts with competitive aspirations. Meanwhile, others pursue less-competitive goals. These are BJJ practitioners who are fully aware of the benefits of Jiu-Jitsu when they train. Jiu-Jitsu benefits are present in many forms. Many of the sport’s pioneers would attribute their skills to the mental benefits of Brazilian Jiu-Jitsu. Other than what BJJ does to one’s mindset and calmness, the physical Jiu-Jitsu benefits are hard to ignore. Read on to learn the top five benefits of Jiu-Jitsu and why you should consider trying BJJ for health and longevity. 1. Improved Conditioning Often, we use the term “cardio” instead of conditioning. However, this can be misleading. Conditioning refers to the capacity of the body to use energy for different types of tasks. The body has different energy systems. The ones that are in frequent use are the aerobic and anaerobic systems. The aerobic system primarily uses fat and oxygen to mobilize energy to the body’s different tissues. The anaerobic system, on the other hand, uses muscle glycogen and its metabolic products to fuel areas like muscles and the brain. Essentially, training for conditioning means training in such a way that the athlete uses different energy systems. Too much training of the aerobic system is what most would call “cardio,” and only trains the body for low-intensity activities. Too much training of the anaerobic system makes one explosive and strong. However, in the absence of aerobic training, the athlete will not last long on the mats or walk for miles. One of the benefits of Brazilian Jiu-Jitsu is that it’s a sport that trains all energy systems. A BJJ athlete performs exercises and movements that rely on the ability to generate force in varying degrees of duration and intensity. As a result, these athletes are energetically efficient. Their conditioning makes them some of the healthiest martial artists on the planet. 2. Better Flexibility The benefits of Jiu-Jitsu are apparent in athletes like Eddie Bravo, Matt Serra, and Kron Gracie — to name a few. What these grapplers share is both unique and ubiquitous across the BJJ community. This characteristic is excellent flexibility. BJJ puts athletes in various positions that require excellent range of motion of the joints. As an athlete trains to improve, he or she develops the necessary flexibility for submissions, escapes, stalls, and defense. Besides the moves of Jiu-Jitsu, many academy owners are very particular about improving the joint health of their students. For this reason, many BJJ academies have carefully planned stretching sessions that immediately follow warm-ups and precede technique drills. Everything in Jiu-Jitsu requires the muscles to stretch and lengthen sufficiently. That’s why we ensure that our students have time to work on their flexibility. 3. Better Range of Motion with Improved Mobility and Joint Articulation Often, students and onlookers are quick to assume that mobility and flexibility are the same thing. While one contributes to the other, they’re not the same. Flexibility is the capacity of muscles to lengthen. Lengthening them requires no more than a passive form of resistance like the ground or a Stretch-Out Strap. Mobility has a movement element. Mobility is the active movement of the joints along their natural axis of rotation or movement. The prerequisite of mobility is flexibility. Because Jiu-Jitsu trains flexibility, it creates the foundation for the development of better mobility. Perhaps the perfect examples of how BJJ-built mobility looks on the mats and in the cage are BJ Penn and Ryan Hall. These grapplers — alongside others like Cobrinha and “Elvis” Schembri — can assume various positions on the mat. Their hip mobility also allows them to attempt mobility-demanding submissions like the Gogoplata, quick triangle chokes, and Calf Slicer. These submissions and others require impeccable hip mobility. Will the average person develop the knee flexibility for the Dela Riva Guard? Probably not — at least not right away. However, any new trainee will watch their mobility improve by leaps and bounds by training BJJ.  4. Strength Gains Whenever people think of the benefits of Jiu-Jitsu, few will think of strength. Indeed, nobody achieves a triple bodyweight deadlift from BJJ training, nor does anybody chalk up 30 more kilos to his or her Supertotal from getting a lot of mat time. Be that as it may, this doesn’t mean that people do not become strong while training BJJ. On the contrary, the movements of Jiu-Jitsu allow trainees to be stronger in multiple planes of motion. Jiu-Jitsu’s movements consist of the most basic human movements — the squat, hinge, pull, and push. These movements receive ample training in every class. As well, these grow stronger with frequent exposure to resistance. Besides making the basic movements stronger, BJJ also strengthens other movement patterns like twisting and brachiating. Twisting is moving an object from one side of the body to the other, while brachiating involves gripping and pulling. With BJJ training, athletes improve their force production in these movements. BJJ abounds with strong athletes. Marcelo Garcia is famous for more than his slick Anaconda chokes and explosive sweeps. In the world of BJJ, he is one of the strongest athletes. He is not alone. Other powerhouses like Garcia include strong grapplers like Galvao, Buchecha, and “Toquinho” (Rousimar Palhares). These athletes are strong in a way that goes beyond giant biceps and shirt-popping pecs. They’re strong in ways that allow them to dominate on the mats and everyday tasks. All of this is the result of Jiu-Jitsu. 5. Weight Loss BJJ is a fast-paced sport that trains multiple energy systems and various muscle groups. As a result, the sport is metabolically demanding even when athletes train recreationally. This equates to spike metabolisms and improved energy usage. This inevitably leads to weight loss. BJJ has both cardiovascular and resistance training. With the range of activities of an average BJJ class, a class can burn about 412 calories in just half an hour. Stretch a session to an hour, and the calorie burn doubles to more than 800 calories. For perspective, this is the equivalent of a fourth of an entire person’s calorie intake for a day. The calorie-burning benefits of BJJ don’t stop there. Since BJJ causes multiple muscle groups to use energy at rapid rates, the EPOC is also one of several Jiu-Jitsu benefits for weight loss. EPOC stands for exercise post oxygen consumption. It’s the amount of energy used for recovering from high-intensity exercise. BJJ training can cause a trainee’s EPOC to last for much of the waking day, adding to the calories burned during the BJJ class. Reap the Benefits of Jiu-Jitsu and Be Your Fittest and Strongest Self The physical benefits of Brazilian Jiu-Jitsu show themselves in the sport’s athletes. From regular trainees who take on the sport as a hobby to athletes at the sport’s highest levels, the benefits are apparent. BJJ is a sport anyone can pursue for its physical and mental benefits. If you’re looking for a place to become the strongest and fittest version of yourself, try a free week with us at Granite Bay Jiu-Jitsu.

Kettlebells (KB) are extremely versatile tools. They can be used to strengthen every major muscle group in your body, as well as build stamina and endurance. With proper extreme kettlebell cardio workouts, everyone who is eager to boost their strength can build a strong, powerful, and agile body. Doing these exercises will not only enhance your performance but will be beneficial to your overall health. If you want some jiu-jitsu training, grab some kettlebells. Start doing some swings and snatches, and do it often – you’ll see amazing results! Below are some of the specific exercises you’ll love: One Arm Kettlebell Thruster The one-arm kettlebell thruster is an explosive jiu-jitsu training exercise that works the muscles of your torso, legs, and shoulders. Although the movement looks simple, you will feel challenged to maintain balance while lifting the weight. Because you can use a variable load to meet specific goals, you can use it as a strength-training exercise or a conditioning exercise. The kettlebell thruster also improves trunk and pelvic control, which translates into lower-back protection in jiu-jitsu. The steps: Stand in front of a kettlebell, then descend into a deep squat. By this time you should be ready to grip the bell with one hand. From that squat position, lift the bell to your chin level in a rack position. Keep your core tight and your elbow should be inside. Make a deep squat and as you go through your legs, punch the bell over your head. Everytime you perform squats, bring back the KB to your chin level. Keep KB tight to the body when lowering. Perform the same count on both hands. When done, slowly bring the bell back on your shoulder and then down the floor. Grappler’s Row Grappler's row is a wrestling training technique. The exercise engages the upper back, core, and hip flexors – especially when done as one continuous set. It’s also known as a proper weight training exercise that builds great strength in the back and hips. Here’s how to do it: Grab the kettle ball in one hand and extend your arm upwards. Do a full squat. Make sure to keep your back straight and your hips lower than your knees. While you’re doing this, pull the kettle ball towards your chest. Come back up and extend your arm upwards once more. Repeat the motion for as many reps as you’d like and then swap arms. Kettlebell Cossack Squats The Cossack squat is an intermediate exercise for grapplers and fighters. It is especially useful for developing single-leg strength, mobility, and control. The move works the small muscles around your hip and upper leg that become very tiring while playing guard or passing on the feet. The steps: Stand with feet shoulder-width apart and the kettlebell held at the chest. Take a long step out to your left, bending both knees and leaning forward until thighs are parallel to the ground. Perform a deep left squat, turning your right toes upwards and flexing your right foot. Engage the glutes and push through the center of the heel to return to standing. Perform this on the opposite side. One Arm Swings When done properly, the one-armed kettlebell swing offers a dynamic full-body workout in one swift movement. It’s an ideal exercise for strengthening the shoulders, core, and legs, as well as improving balance and flexibility. Here’s how to do it: Start by standing in front of the bell. Put your toes on the bell and turn one foot until it points 90 degrees. Then, move your foot back to straight. Do this with the other foot. Hold the bell with one hand and with the other hand forward. Hike pass and then drive up, lifting your body off the ground. As you stand tall, bring your free arm to meet the working arm. Complete the swing and pause at the top of the move. Bring the kettlebell back to your side, hike the kettlebell between your legs, and thrust into another swing. Your free arm should be following the movement. Turkish Get-Ups An incredibly effective total-body exercise, Turkish get-ups engage your hips and shoulders, strengthen your grip and abs, and challenge your balance and coordination. If you are looking to improve your strength and balance this is the perfect way to do it. Take note that this exercise has many steps, making it a great long workout to test your endurance. Initial Steps Lie on your back with the kettle ball on your right. Bend your right foot. Then, roll towards the kettlebell and grab it with both hands (like hugging it). Remember to treat the KB like a heavyweight (even if it’s not). Roll back to your original position. The kettlebell should be on your chest like in a rack position. Hold the kettlebell in one hand. Press it straight over your head while keeping your core tight and your shoulder in place. Half-Turkish Get-up Place your left forearm on the floor, arm extended straight and to the left side, so that the upper arm is parallel to the floor. As you sit up, keep your arm with the kettle ball extended with the shoulder down and your opposite shoulder away from your ear. Slowly come up with your left arm’s palm on the floor. Your knee and hip should be nice and open. Hip Extension From the top of the movement, push your hips up off the ground and drive your hips toward the ceiling to create a straight line between the kettlebell and the bottom hand. Create distance between the bottom hand and shoulder, making sure that only the shoulders touch, not the chest. Maintain a tight glute engagement, so that only the heel touches the ground. No sagging in the low back. Half-kneeling and Standing From a half-kneeling position, bring the leg back and through to the inside of your stationary leg in one fluid motion, keeping your eyes focused on the kettlebell at all times. Standing with your legs slightly apart, rotate your left leg inward so that it is in line with the back of your right leg. Then rotate your body to the left. Now, while keeping your back straight and your head looking forward, stand up by pushing off the ground with your legs. Stand up straight, keeping your elbows in. Keep your shoulders back with a lot of tension through the kettlebell. Double Kettlebell Clean and Press Considered the ultimate exercise for leveraging your body weight and building explosive power, the double kettlebell clean and press works for almost every muscle group in your body. This exercise is a performance strengthening movement, in which lifters will use a combination of the clean and press, lowering the bells with control. It is frequently done with a barbell, but this kettlebell version is easier on the wrists and better for burning calories. The steps: Start the movement by cleaning both kettlebells so they are resting in the rack position on your shoulders. Once you have the kettlebells in place, push them straight above your head into a lockout position for the press. Stand with the weights at arm’s length in the rack position. Then, lower the weights until they are between your legs. After this, drive them upward by locking your elbows. Repeat this movement as many times as you’d like. Double Kettlebell Floor Press The double kettlebell floor press is a high-intensity exercise that will give your chest and triceps a thorough workout. This move focuses on the core area and will improve your posture and stability. It is a challenging exercise for most muscles, but it’s easy enough for any beginner to accomplish. Your chest, triceps, and overall upper body will grow stronger in no time at all. Here are the steps: Lie with your back flat against the floor. Keep your shoulders low and hold the kettlebells directly above your shoulders. Press the kettlebells straight up, keeping your elbows close to your body and not letting the weights stray outward. With straight arms, put the kettlebells directly above your chest while maintaining a 90-degree bend in your arms. While doing the double kettlebell floor press, try to press the kettlebells up as much as you can and push yourself away from the bells and onto the floor. Double Kettlebell Bent Rows The double bent rows are a great exercise that can be used to develop the muscles of your back, shoulders, abdominals, and arms. This exercise helps improve your overall back strength which is important for grapplers. Jiu-Jitsu athletes can benefit greatly from this exercise as it will help them improve their pulling and gripping skills in competition. The steps: Start by standing with your feet hip-width apart, knees slightly bent, and two kettlebells in front of you. Keep your torso upright and lean your shoulders back, hinge at the waist, bend your elbows and pull the bell to your rib cage. Next, return to the starting position with your arms extended at shoulder height and repeat the motion. Conclusion It is easier than ever to find time for our BJJ practices, especially with kettlebell workouts. It may require a bit of creativity to integrate these workouts into your schedule, but the results outweigh the work. Remember to pace yourself when you first try these workouts and do not be afraid to seek assistance or modify the exercises if you need to take things down a notch. Or, if they’re too easy for you, feel free to do as many reps as you’d like. If you want to join a BJJ strength and conditioning program, Granite Bay Jiu-Jitsu welcomes you to its creative ways to stay fit. Get the exercise you need while having fun in a health-minded environment!

Students and athletes of Brazilian Jiu-Jitsu are some of the most respectful, calm, and happiest martial artists on the planet. This isn’t a coincidence. Beyond the spectacular displays of flexibility, strength, and mat tactics lie the benefits of Jiu-Jitsu that few people talk about. Jiu-Jitsu benefits mental health, and one look at the sport’s greats will prove just that. Jiu-Jitsu has all the makings of activity that’s conducive to improving and maintaining one’s mental health. It’s a sport that’s intense enough to bring on that much-needed surge of endorphins. It’s also where practitioners can enjoy the experience of growth and improvement. More importantly, the BJJ has created a community where people can feel a sense of belonging. Without a doubt, the benefits of Jiu-Jitsu are as mental as they are physical. For more on how the sport creates happy, resilient, and calmer practitioners, continue reading! 1. High-Intensity Stress Reduction Ask anybody who has trained Jiu-Jitsu, and they’ll agree — they’re calmer leaving the academy than when they came in. For many athletes and students of the sport, Jiu-Jitsu is a quick fix to stress and tension. A lot of this is due to the intense nature of BJJ. Exercise intensity is precisely what creates the stress-busting benefits of Jiu-Jitsu. Within a single class are periods of stretching, warming-up, technique drills, and live rolling sessions. All of these elements come together to create a physical activity that’s physically taxing — but at the right dosage. The intensity of Jiu-Jitsu creates a surge of feel-good hormones. These are endorphins. According to numerous studies, endorphins are responsible for several functions — all of them beneficial to mental health. Two parts of the brain secrete endorphins — the hypothalamus and the pituitary gland. These parts of the brain release endorphins in response to stressors — particularly physical stressors like a BJJ class. When endorphins are present in the brain and the rest of the body, a person will experience several things. First, endorphins have a way of blocking pain receptors. As a result, any discomfort that exists during a physical stressor disappears or dulls for some time thereafter. In a way, an endorphin surge is almost like having a shot of morphine. This is when the positive mental health benefits occur. Mimicking the action of morphine, endorphins lead to feelings of euphoria. This is the sense of elation experienced by athletes after a hard training session. In runners, this effect manifests as the “runner’s high.” In Jiu-Jitsu, this is just that feeling of happiness and invincibility that follows a tough training session. In short, Jiu-Jitsu is, in more ways than one, a 60-minute dose of happy drugs — minus the side effects and crashes. Also, it’s just as addictive. 2. An Exercise in Focus Whenever a person thinks of mental health maladies, several symptoms come to mind. One of them is the inability to focus. The inability to focus is both an indicator of a mental health problem or the cause of one. After all, when a person has a tough time focusing, it carries over to other aspects of life like work, studies, and relationships. Focus is an important mental capability to train for improved mental health. As a cognitive ability, it’s not very easy to train, especially for people who already struggle with negative thoughts and feelings. The best way to train focus is with an activity where multi-tasking is the enemy. This describes Jiu-Jitsu perfectly. In a Jiu-Jitsu class, a student needs to learn a move by following instructions. With practice, the student learns to take instruction and follow appropriately. When this becomes a habit, the student moves on to other tasks like executing a move. A live roll and technique drills train a student to ignore other stimuli and focus on positioning, breathing, and performing a move correctly. In narrowing the objects of attention to just a handful of tasks, the student learns to focus. Of course, the practice of focus begins in the academy. Nevertheless, the repetition of focusing creates a habit. As many will allude to, habit isn’t selective. It manifests itself wherever and whenever — inside the academy or not. With focus developed, a BJJ student becomes better equipped to take on the demands of daily life. This leads to a feeling of self-confidence and empowerment, which is also one of the benefits of Jiu-Jitsu for mental health. 3. Increased Confidence and Self-Esteem Neurotic disorders like anxiety and depression share one common characteristic — they elicit feelings of inferiority and powerlessness. Both mental problems along with other conditions can make the people who suffer from them feel like there’s no hope or cure. Worse yet, these feelings occur even in the mildest forms of mental conditions. Feelings of powerlessness are recurrent. Nevertheless, they don’t need to be permanent death sentences. With intense physical training, BJJ students can open themselves to experiences that eliminate powerlessness. First, BJJ teaches process-orientedness. A process-oriented mindset teaches a student to adopt a growth mindset. With a growth mindset, a student can recognize that situations — even negative ones — aren’t permanent. For example, a lost tournament now becomes the lesson that leads to a podium finish later. In adopting such a mindset of growth, the student learns to be confident. With confidence comes self-esteem. The other aspect of Jiu-Jitsu that contributes to the development of self-esteem and confidence is its community. One of Jiu-Jitsu’s core values is the importance of community. This is why academies work hard to promote a supportive environment for everyone. Beyond supporting those already in the academy, academies also promote inclusivity, meaning that there’s no judgment towards anyone. An environment that promotes respect and acceptance gives people a space to be themselves and grow. This is, perhaps, the most powerful benefit Jiu-Jitsu can have on a person’s mental health. Experience First-Hand How Jiu-Jitsu Benefits Mental Health Everyone is looking for a way to improve their mental health. For the average person looking to be more confident, focused, and calm, Jiu-Jitsu is an excellent way to do this. BJJ is great for the body. However, it’s what it does for the mind that deserves more recognition. Beyond the submissions, escapes, and takedowns, the mental benefits of Jiu-jitsu are palpable in the athletes and students in the sport. Experience the benefits of Jiu-Jitsu in Sacramento today. Drop by Granite Bay Jiu-Jitsu and get your mat and fitness fix free for a week.

Stretch out straps are simple, inexpensive, yet highly effective exercise tools. These are particularly useful for dancers, yoga practitioners, Brazilian Jiu-Jitsu fighters, and other martial artists.  Proper and safe stretching can be difficult to do on your own. However, having a stretch strap makes it much easier. Stretch straps are particularly useful during this pandemic when social distancing and stay-at-home orders make it difficult to visit the gym or find a partner to stretch with. Buying a High-Quality Stretch Strap for BJJ Brazilian Jiu-Jitsu fighters and enthusiasts benefit greatly from stretch straps. When used properly, a stretch-out strap can help raise your flexibility, extend your reach, and strengthen your grip.  Stretch-out strap exercises also improve your range of motion and ensure your joints are limber and working well. They can also aid in boosting your balance. In cases of joint pain and foot problems, such as Achilles tendonitis, using a stretch strap can assist in your recovery journey. All of these exercise and health benefits are possible from simple and durable nylon straps. Thanks to the simplicity of stretch straps, it’s hard to go wrong when choosing which one to buy. As long as you get a stretch strap that is sturdy and at least 6 feet long, it will help you get a deep and gradual muscle stretch on your own. If you’re a beginner at using stretch straps, then it’s best to go for ones with multiple loops or grips for greater stability when stretching. These loops also help you adjust your control over the strap. They are particularly useful when performing contract-relax stretching or tensing your muscles, relaxing them, then gradually stretching again. When looking for a high-quality stretch strap for BJJ, always check the product ratings and reviews. Taking a look at other people’s experiences and recommendations for using the stretch-out straps can help you decide between two highly reviewed products. Here are three of our top stretch straps you can buy online today: OPTP Stretch Out Strap with Stretching Exercise Poster The OPTP Stretch Out Strap has over 5,800 ratings with an average of 4.7 stars on Amazon. This much-loved exercise strap is 6 feet and 4 inches long, making it best suited for people of short to average height. The convenient, multi-grip loops sewn throughout the strap can be used to easily adjust the length of the strap to fit individual heights and needs.  Perhaps the best feature of this stretch strap is the handy stretching instruction poster. The guide includes stretches and contract-relax techniques to help improve flexibility and range of motion. >> READ REVIEWS for OPTP Strech Straps on Amazon << Product Features: Durable woven strap: The OPTP Stretch Out Strap is made from high-quality, woven nylon making it strong enough to withstand deep and wide stretches over a long time without wearing thin. Multi-position grips: The strap features multiple loops throughout its length, making it easy to adjust the amount of tension and control leg or foot stretches without actually adjusting the strap in your hands. Easy to wash: The elastic woven nylon fibers make washing this stretch strap simple and easy. All that’s needed are warm water and mild detergent; there’s no need for machine washing or tumble drying. Guided Stretch Techniques: This stretch strap comes with a laminated 16 by 21-inch poster displaying 20 stretch-out strap exercises that target different parts of the body, such as the calf, hamstrings, and lower back. Pros of the OPTP Stretch Out Strap Well-known and trusted exercise strap brand Easy-grip loops  Multiple strap loops for hands and feet  Comfortable nylon material A strap length of over 6 feet Affordable price Laminated stretching exercise guide Where to Get the OPTP Stretch Out Strap >> Click here to check the latest prices on Amazon. << A2ZCARE Stretch Strap Foot Stretcher with Multi-Loop - Exercise Foot Stretching Strap for Yoga, Pilates, Dance, Fitness, and Physical Therapy Rehabilitation The A2ZCare Stretch Strap Foot Stretcher with Multi-Loop is a unique stretching aid. The foot and ankle strap is designed to cradle and support the foot during stretches for better comfort while stretching the feet and calf muscles. This stretch strap is ideal for individuals with plantar fasciitis, Achilles tendonitis, heel spurs, and tight calves. The exercise strap also features 7 strong loops for better grip and stability while stretching. Product Features: Heavy-duty stitching: The stretch strap features heavy-duty stitching that can withstand strong stretches. Dedicated foot support: The unique foot support design helps cradle the ankle. It also provides added support to the bottom of the feet, particularly the arch and the balls of the feet while for gradual and proper stretching. Double straps: The double straps offer greater support and safety. It helps increase stability during stretches, especially while standing up.  Multiple non-elastic loops: The seven non-elastic loops provide steady grips during stretches. They also help individuals control the tension of their stretch. Suitable for beginners: The foot support makes the A2ZCARE Stretch Strap Foot Support ideal for beginners. It may help prevent overstretching of the foot and ankle. Pros of the A2ZCARE Stretch Strap Foot Stretcher with Multi-Loop Comfortable foot and ankle support while stretching Multiple loops for easy grip adjustment Lightweight and breathable material Helps reduce pain in the foot and calf Aids in recovering from plantar fasciitis and heel spurs Highly affordable Where to Get the A2ZCARE Stretch Strap Foot Stretcher with Multi-Loop >> Click here to check the latest prices on Amazon. << OPTP The Original Stretch Out Strap in XL with Exercise Book and Video Stretching Guide - Stretching Strap for Physical Therapy and Athletes The OPTP Original Stretch Out Strap in XL offers the same premium quality and durability as its regular, original stretch strap — only this time in a longer length. The Extra-Long Stretch Out Strap measures around 7 feet and 5 inches long and is suitable for people at least 6-feet tall. Although the stretch strap is marketed for taller individuals, the easy-grip loops make it possible for short and average height people to use the strap effectively. Product Features: Durable woven strap: Like the regular OPTP Stretch Out Strap, The Original Stretch Out Strap in XL is also made from high-quality, woven nylon. Multi-position grips: The entire strap has 10 individual loops throughout. The multi-position grips or loops make it easy for anyone to gradually stretch different muscle groups easily while maintaining their safety and tension control. Extended length: The Extra-Long Stretch Out Strap gives greater control and makes wider and tougher stretches possible. Guided stretch techniques: Unlike the original strap, this Extra-Long Stretch Out Strap comes with an exercise book and video stretching guide. The book and video guides help ensure better, safer, and properly timed stretch-out strap exercises for optimal warm-ups or cool-downs. Pros of the OPTP The Original Stretch Out Strap in XL 10 easy-grip loops for hands and feet  Comfortable yet durable nylon material A strap length of over 7 feet Ideal for people at least 6 feet in height Highly affordable price at less than $20 Comes with an exercise book and video guide Where To Get the OPTP The Original Stretch Out Strap in XL

A BJJ Gi is a specialized uniform worn for practicing Brazilian Jiu-Jitsu. Practitioners can use it to train in any climate, even if they don't have access to air conditioning or heating. BJJ Gis are not just limited to training, though. They're also an essential part of a competition.  The Gi top has long sleeves, fastened at the shoulder using an obi (belt). A typical BJJ Gi will have 6 to 8 different patches, usually representing the person's rank.  One of the many benefits of wearing a BJJ Gi is that you do not need to wear any other clothing while practicing martial arts styles such as karate or taekwondo because they provide protection from injury and allow for unrestricted movement. Best BJJ Gi Reviewed There are a lot of factors to consider when looking for the best BJJ Gi in 2022. You'll want to find a Gi that fits well, is comfortable to wear, and can withstand the rigors of training and competition.  With so many options on the market, however, it can be hard to know where to start. Here are our picks for the best BJJ Gi in 2022. Hayabusa Ascend Lightweight Adult Jiu-Jitsu BJJ Gi As the sport of BJJ becomes more and more popular, so does the demand for quality gear. This is particularly true when it comes to BJJ Gis. If you’re looking for the best BJJ Gi in 2022, there’s no doubt that the Hayabusa Ascend Lightweight Adult Jiu-Jitsu BJJ Gi is a top contender. The Hayabusa BJJ Gi is made with premium cotton and features durable construction that can withstand everyday wear and tear. The Ascend Gi also offers a comfortable fit that will have you feeling like you’re not wearing anything bulky at all. It also comes in various colors to choose from, so you can find the perfect one for you. In addition, it has a stylish look that will make you stand out from the crowd. With its comfortable fit and high-quality construction, the Hayabusa Ascend Lightweight Adult Jiu-Jitsu BJJ Gi is sure to become your go-to choice for BJJ training and competition. >> Click here to check the latest prices for Hayabusa Ascend on Amazon << Sanabul Essentials V.2 Ultra Light Preshrunk BJJ Jiu Jitsu Gi Another great BJJ Gi option is the Sanabul Essentials V.2 Ultra Light Preshrunk BJJ Jiu Jitsu Gi. This BJJ Gi features a minimalist design that makes it easy to move in and comes in various colors to suit your style. The Sanabul Essentials Gi is made of preshrunk 100% cotton fabric for a snug and comfortable fit, with a minimalist design that makes it perfect for both competition and training. With its lightweight construction, the Sanabul BJJ Gi is ideal for athletes who want to minimize fatigue and maximize performance. The BJJ Gi also features a durable collar that can withstand intense use and abuse and reinforced stitching on all stress points to ensure maximum durability. If you're looking for one of the best BJJ Gi on the market, look no further than the Sanabul Essentials V.2 Ultra-Light BJJ Jiu Jitsu Gi! >> Click here to check the latest prices for Sanabul Essentials V.2 on Amazon << Hayabusa Warrior Gold Weave Jiu Jitsu Gi The Hayabusa Warrior Gold Weave Jiu Jitsu Gi is another of the best BJJ Gis on the market. It is made with a premium gold weave fabric that offers superior strength and durability. The jacket also features a reinforced collar and stitching to ensure years of use. >> READ REVIEWS for Hayabusa Warrior Gold Weave on Amazon << The Hayabusa Jiu Jitsu Gi is made with a lightweight cotton fabric that helps keep you cool and comfortable during training sessions. The Gi also features a tapered cut that provides a snug fit without restricting movement. And, to ensure long-lasting use, the jacket and pants are both reinforced with heavy-duty stitching. In addition, the Hayabusa Warrior Gold Weave Jiu Jitsu Gi is also pre-washed to preserve color and prevent shrinkage. Plus, it comes with stylish patches and a design that makes you stand out on the mat. Things To Consider When Choosing a BJJ Gi  When you're choosing a BJJ Gi, there are a few things you'll need to keep in mind. Here are the most important factors to consider when it comes to jiu jitsu gear: Size It's essential to get a Gi that fits you properly. You don't want one that's too big or too small, as it will be uncomfortable to wear and could impair your ability to move effectively. Be sure to measure yourself before buying a Gi, and consult the sizing chart if necessary. Style There are many different styles of BJJ Gis available, so you should choose one that suits your taste. Do you prefer a simple design or something more flashy? There's no wrong answer, so choose what makes you feel most comfortable. Quality It's important to choose a BJJ Gi made from high-quality materials. You don't want something that will tear or rip easily, so be sure to do your research and find a reputable brand. The price tag may be a little higher, but it's worth it to get a quality product that will last. Weight The weight of the BJJ Gi is another critical consideration. BJJ Gi's typically weigh somewhere between 8 and 10 pounds, depending on the size of the BJJ Gi (and whether or not it has extra features like reinforced knee areas). Generally, lighter BJJ Gis are better for summer BJJ training because they allow more airflow to keep you cool. Fabric The fabrics of BJJ Gis vary widely. The most common fabrics include cotton, ripstop cotton, pearl weave, or twill weave cotton. As far as weight goes, heavier materials will be bulkier than lighter BJJ Gis but will be more durable. Why Is It Important To Get the Best BJJ Gi? Brazilian Jiu-Jitsu is a very popular combat sport that has been around for more than 100 years. In this time, it has evolved from being a martial art form to an Olympic sport and one of the most well-known disciplines in MMA fighting. What many people don't know about Brazilian Jiu-Jitsu is that there are multiple types of equipment used during training sessions.  The best BJJ Gi will have a tight-fitting jacket with rope at the waistband and sleeves and pants with a cord on both sides of the legs. Having the proper clothes will help you stay focused on your opponent because they'll be comfortable and won't restrict movement.

Learning and practicing martial arts isn’t only great for your physical health and overall wellbeing. They are also incredibly useful for protection and self-defense. Today, mixed martial arts (MMA) and Brazilian Jiu-Jitsu (BJJ) are two very popular martial arts disciplines with hundreds of thousands of practitioners worldwide. The two are often compared or mistaken for the other due to their similarities in fighting styles and use of grappling techniques. One aspect that MMA and BJJ have in common is how effective they are for self-defense. In particular, grappling techniques are heavily used in both disciplines for taking down opponents. What Is Grappling? Grappling is one of the core styles of fighting used in many martial arts used for self-defense and taking down opponents. The goal in grappling is to gain a physical advantage over the other person, often by improving your position, escaping, or forcing submission. With grappling, you use your hands to hold, seize, or secure your opponent using a strong grip. The techniques do not involve weapons or striking motions. Striking techniques are quicker, use hitting or punching motions of the hands and feet, and mainly focus on staying at a distance from your opponent. In comparison, grappling techniques are done in close contact and focus on subduing your opponent, giving you time to escape. Different Types of Grappling Techniques There are different types of grappling styles and techniques for different forms of martial arts. Aside from BJJ and MMA, judo, and wrestling also have their own grappling moves. Here are eight different types of grappling maneuvers: Takedowns: moves used to get the opponent off-balance and force them onto the ground Submission holds: techniques that put the opponent in a suffocating or strangling hold to force them to submit Securing techniques: moves that pin or restrain the opponent and are sometimes a precursor for a stronger submission hold Clinches: grappling techniques that mainly use the upper body to gain a better hold or position and to defend against a throw or takedown Throws: as the name suggests, these maneuvers throw the opponent either off balance or into the air, then pins them down afterward Escapes: moves that concentrate on allowing you to escape a disadvantageous position, such as securing or submission holds and clinches Sprawls: defensive and counteracting moves against takedowns Reversals: moves that focus on reversing positions with your opponent, where you maneuver yourself from underneath them to a higher position Mixed Martial Arts vs. Brazilian Jiu-Jitsu MMA or mixed martial arts is exactly as its name describes. It combines different styles, techniques, and teachings from different martial arts disciplines. MMA variations often include martial arts forms from Judo, classic boxing, muay Thai, wrestling, Krav Maga, and BJJ or Brazilian Jiu-Jitsu. Rather than focusing solely on offensive or defensive movements, MMA combines both. MMA fighting is also often done inside caged stages, incorporating jumps, backflips, and more. MMA techniques are generally more violent as athletic sport matches are fought to secure a knockout. MMA often requires greater focus, and training results in more weight loss. Mixed martial arts' versatility also makes it great for real-life self-defense. Meanwhile, BJJ is a modern martial arts discipline developed from Japanese Jiu-Jitsu and Judo techniques. As a highly inclusive martial art, it is suitable for people of all ages and sizes. One of the biggest draws of BJJ is to defend yourself from bigger opponents. BJJ does not use kicking or punching moves. Instead, its techniques revolve around overpowering your opponent using compression locks, submission holds, and floor-grappling maneuvers. The end goal in a BJJ match is to simply get your opponent to submit using a grappling technique, such as a chokehold, armbar, or any securing move.  You don’t need to knock your opponent out like in an MMA fight. You need to learn how to use your body optimally and your opponent’s physique against them. BJJ is a great starting point for anyone wanting to learn unarmed self-defense in a one-on-one combat setting. Differences in MMA and BJJ Grappling Styles MMA and BJJ grappling techniques are executed differently and require different skill sets, although they may look similar to the untrained eye.  Although MMA incorporates BJJ grappling styles in its teachings, it has a more fight or combat-based approach. BJJ adheres to a more defense-oriented style. Thanks to this, it has developed more intricate grappling techniques through the years. MMA grappling requires more speed and explosiveness when executing techniques. Rather than reacting to your opponent’s moves, you take initiative and strike first and remain in a standing position more often than not. That is another identifying characteristic of MMA grappling — it requires students and practitioners to also learn striking moves. In contrast, advanced BJJ grappling techniques usually require time to set up and execute. Much of BJJ grappling requires floorwork. This means you incapacitate and subdue your opponent while on the ground rather than standing up. Most importantly, sport BJJ does not include any striking techniques. This falls in line with the goal of subduing or forcing your opponent to tap out and admit defeat rather than hitting hard enough to knock them out. However, there is a caveat. There is a form of BJJ grappling that permits striking, weapons, and banned or unsportsmanlike strategies. Pure sport BJJ focuses solely on using clean grappling techniques to get the opponent to submit. Self-defense BJJ, on the other hand, teaches striking and some underhanded grappling techniques. Self-defense BJJ grappling is taught with real-world attacks and scenarios in mind. It may also incorporate weapons-related techniques, in addition to situational awareness. As such, self-defense BJJ grappling techniques are more suitable for real-life fighting. Benefits of Grappling Whether you choose to learn MMA or BJJ grappling for self-defense, the benefits you reap are universal. Here are four health and fitness benefits of grappling: 1. Develop and improve confidence Learning grappling techniques is a great way to become more confident, especially when faced with difficult situations. It’s hard to escape a submission hold or mount position, so learning how to get free helps build confidence in yourself and your body coordination. It also helps mental toughness and quick thinking.  2. Build strength, cardio endurance, and problem-solving skills Grappling and scrambling for purchase against your opponent helps build strength, endurance, and physical resistance. It also helps you learn how to better maneuver your body. Additionally, getting out of firm holds or finding ways to take down your opponent stimulates your mind and improves your problem-solving skills. 3. Provide a complete workout Both MMA and BJJ are highly physical sports. Practicing different moves and applying them in sparring sessions provides you with a complete workout. In each class or training session, you utilize all your muscles and limbs to wrestle your opponent to the ground. 4. Form close relationships and camaraderie Grappling can be described as “close combat cuddling.” As it requires near-constant close contact, you will naturally become comfortable, form closer relationships, and develop better camaraderie with your fellow BJJ or MMA practitioners. This is especially true if you constantly work with the same training partners.  Finding the Grappling Style for You There are a lot of arguments for both sides on which is better. However, you can use both MMA and BJJ grappling techniques for self-defense. It all depends on your reason for learning, body type, and personal preference. If you are looking for versatility, offensive fighting, and techniques applicable for actual combat, then MMA grappling may suit your needs best. MMA is also ideal if you want to learn multiple styles of combat and defense. However, if your focus is on defending against people of all sizes and you prefer a gentler sport, then Brazilian Jiu-Jitsu is perfect for you. BJJ is also ideal for those who want to learn how to problem-solve, think faster, and more strategically while cornered. Learn more about BJJ grappling techniques with the highly experienced teachers at Granite Bay Jiu-Jitsu. Call us today to get a free week-long trial period to learn the basics of BJJ, grappling, and self-defense. Home Google

Finding the best grappling dummy and/or wrestling dummy can be a difficult task, given that there are so many options out there in the market. We understand the frustration of buying a grappling dummy and then realizing that it is not the best fit for you or that the experience is just plain horrible. Grappling dummies can help you gain more fluidity in your movements, and hone skills and techniques that are essential once you dive into live person-to-person training. They allow you to exercise in endless repetition the fundamentals of Brazilian Jiu Jitsu without the risk of crushing your training partner. In this post, you are going to see the three best grappling dummies that you can find on the market at the moment. Remember, though, that there is no one-size-fits-all dummy. You have to know what you want in a dummy, so give yourself some time for some thoughtful consideration before making a purchase Jayefo Beast 58 The Jayefo Beast 58 is a best-selling grappling dummy on Amazon. It offers the best combination of exceptional quality and good price. This dummy comes in three variations, with the price increasing as the size goes bigger: 4 feet 5 feet 6 feet This grappling dummy comes with extended arms which allows you to feel like you are sparring with a real opponent. Jayefo also designed this wrestling dummy as a human body to make sure that you can still train even if you are alone in your home or training gym! You can also customize your training position with this dummy because of its unbreakable stitching with movable legs, arm, waists, and head, which allows you to practice all the top 58 BJJ moves with it. It is important to note, though, that this grappling dummy does not come with a fill, so you need to fill it yourself — which means that you have to shell out a little bit more money if you are thinking about buying poly fillers. However, if this is out of your budget and wants to save cost, you can also use your old clothes or shredded textiles as alternative fillers for the dummy. Jayefo recommends a weight between 40-120 lbs which depends on your weight and strength to ensure that you get the best workout possible. If you found any issues with this wrestling dummy, or you don’t know how to use it, you can always rest easy since Jayefo is known for providing its customers with excellent after-sales service. Their agents are available 24/7 for any questions you may have about the grappling dummy. This is great news for first-time buyers of a training dummy. >> Click here to check the latest prices for Jayefo Beast 58 on Amazon << Hawk Sports Grappling Dummy This is a great option if you are looking for something that gives you a realistic experience while still being affordable. This grappling dummy allows you to practice throwing, grappling, and punching in the comforts of your own home. Unlike the Jayefo Beast 58, the Hawk Sports Grappling Dummy only comes with a 6-foot option. This dummy is made with a lightweight canvas cover, which makes it feel like a real body, and it’s double-stitched for longevity. The fabric of this grappling dummy is soft, replicating the feeling of grappling with a real person. Like the Jayefo Beast 58, the Hawk Sports Grappling Dummy also has fully movable limbs, and every area is strikable — which makes for a great training experience and grappling drills. The Hawk Sports Grappling Dummy comes unfilled with the following materials suggested by Hawk Sports as filling materials: Clothes Towels Blankets Raw cotton Poly filler Other cotton filler materials This grappling dummy is also covered by a 3-year warranty, which means if something goes wrong with the dummy you ordered, you will be easily provided with a replacement dummy, so you can go back to training as soon as possible. The Hawks Sports Grappling Dummy can be filled at a maximum of 120 lbs, which is great for the majority of users. The fact that this dummy only comes in one size is compensated by its other qualities: a low price, excellent build, versatility, and a 3-year warranty that guarantees a replacement for your broken dummy. This is a great purchase option for those who want an affordable grappling dummy without making too many compromises on what they get. >> Click here to check the latest prices for Hawk Sports Grappling Dummy on Amazon << Stylso Grappling Dummy The last on this list is the Stylso Grappling Dummy, which uses polyester as its main material. This wrestling dummy is great to train for a variety of skills like grappling, fast punching, and leg hitting. The Stylso Grappling Dummy is washable — when it isn’t filled — because of its polyester material, so you don’t have to worry about germs latching onto your dummy as your sweat hits it. This dummy is also double-stitched to ensure longevity.  Stylso Grappling Dummy boasts a double layer formation to increase its resistance from damages during training. This dummy can be filled at a maximum of 130 lbs — around the maximum weight of the first two options — which is great for most users of the dummy. Like the Hawk Sports Grappling Dummy, the Stylso also only comes in a one size variant: a 5-foot dummy that comes unfilled. The listed materials suggested by Stylso as fillers are the following: Foam Fabric Polyester Shredded textile Used blankets Pillows Towels If you are concerned with hygiene and do not mind spending more money for quality build and a washable feature, then the Stylso Grappling Dummy is for you. While it is a bit more pricey than the first two options, the Stylso Grappling Dummy provides more comfort and a more reliable build. >> Click here to check the latest prices for Stylso Grappling Dummy on Amazon << What Is The Best Grappling Dummy For You? Like our disclaimer in the introduction, the best dummy really depends on your needs. If you are looking for a wrestling dummy that strikes a fine balance between price and quality, along with great customer service, then the Jayefo Beast 58 is for you. If you are looking for the ultimate affordable option with little compromises on the build and experience as well as a replacement guarantee, then you should go for the Hawk Sport Grappling Dummy. For individuals that do not really mind an expensive grappling dummy that comes with a good build and a washable feature, the Stylso Grappling Dummy is the way to go. You should know that while your purchase decision depends on what you need, there is no question that you have to buy a grappling dummy for your BJJ training. It is safe, convenient, and helpful in developing your skills and movement in Brazilian Jiu Jitsu.

In a person’s golden years, security is paramount. When it comes to feeling secure, senior citizens must prioritize three things: finances, health, and, of course, safety.  At Granite Bay Jiu-Jitsu, we are not able to help with the first item on that list. However, we’ve helped people from different age groups become fitter and healthier. More importantly, our BJJ (Brazilian Jiu-Jitsu) self-defense classes have helped many people feel safer on the street.  Jiu-Jitsu is one of several self-defense martial arts. While this martial art (and sport) calls to mind images of people executing locks and holds, it began as a means for self-defense.  Today it has grown into one of the most effective and evidence-based self-defense martial arts in the world. Everyone from law enforcement to the armed forces will attest to the martial art’s effectiveness.  Thus, not only is Jiu-Jitsu effective but it’s also more accessible to seniors than many people think. Read on to learn more about what Jiu-Jitsu is, as well as some easy-to-execute techniques in close-counter situations.   What Is Jiu-Jitsu?  Jiu-Jitsu is a grappling martial art that incorporates throws, joint locks, chokes, and other holds used to restrain and incapacitate opponents.  What many know today as Brazilian Jiu-Jitsu has its roots in Japan. The Nara Period was a time of frequent battles between different samurai clans. As swords were the primary method of combat, there came a clamor for a fighting style that favored unarmed warriors in close combat.  Jiu-Jitsu, even early on, consisted of various close-quarter techniques like throws, joint locks, and strangles. Given the nature of combat during Japan’s feudal period, there were also various techniques designed to disarm opponents.   As time passed, the martial art eventually found its way outside Japan to countries like Brazil. In Brazil, a Judo master who specialized in ground fighting, Mitsuyo Maeda, demonstrated the art to five brothers. These five brothers — Carlos, Oswaldo, Gusto Jr., George, and Helio — are who the BJJ world knows today as the Gracies.  Together, they brought Brazilian Jiu-Jitsu not just around Brazil stateside as their children competed in various fighting promotions, including the first tournaments of the UFC.  Today, Jiu-Jitsu has become a martial art that incorporates ground fighting techniques. Also, much of the techniques of Jiu-Jitsu are executed in close-quarter situations, making it effective for self-defense. What Makes Jiu-Jitsu Effective for Self-Defense? Of many self-defense martial arts, Jiu-Jitsu seems to be the one that demonstrates the most effectiveness in a variety of self-defense situations. A lot of this has to do with the fact that it’s a grappling martial art.  According to the Los Angeles Police Department, a clinch position occurs in most physical altercations. For this reason, striking-based martial arts, while effective at the beginning of a fight, prove ineffective at very close quarters.  To defend oneself, one must be able to either execute a throw, escape, or a hold that gives them a physical advantage. Wrestling can be useful in such situations, but the physical training required may render it inaccessible to people in their advanced years. For clinch combat, Jiu-Jitsu is a more accessible, safer, and even fun option.  Another interesting finding the LAPD came across was where most fights ended. While a clinch does occur, more than 60% of many street fights ended on the ground. This statistic emphasizes the importance of learning to fight when an altercation gets to the ground.  No other martial art shines in ground fighting techniques better than Jiu-Jitsu. Jiu-Jitsu contains many of the Na-Waza (ground fighting) techniques seen in Judo. Since Jiu-Jitsu is the origin of Judo, there are far more joint locks, holds, and chokes.   In short, Jiu-Jitsu is an effective self-defense martial art due to its incorporation of holds and close-quarter techniques. Moreover, it’s useful if a fight gets to the ground.  What Are Other Self-Defense Martial Arts Seniors Can Learn?  Jiu-Jitsu is one of many martial arts people from any age can train in. Other combat arts are conducive to self-defense and physical fitness, by extension.  Here are a few self-defense martial arts that are alternatives to Jiu-Jitsu self-defense classes for seniors: Wing Chun Wing Chun is a style of Kung-Fu. Martial artists like Jackie Chan and Bruce Lee’s master, Ip Man, have popularized this martial art. Even the legendary Bruce Lee used its concepts and incorporated them into his Jeet Kune Do.  Wing Chin is a good martial art for self-defense due to its close-quarter techniques. Like Jiu-Jitsu, Wing Chun has techniques that can neutralize attacks at close range. However, the main difference is that while Jiu-Jitsu uses locks and holds, Wing Chun uses strikes.  Krav Maga Krav Maga is the official martial art of the Israeli military. Krav Maga uses a wide variety of techniques from other disciplines like boxing and wrestling. This is apparent in how Israeli soldiers blend striking and grappling to neutralize attackers — and, they do this regardless of the number of assailants.  Krav Maga is as versatile as it is efficient. However, one area it’s left wanting is in ground fighting. Jiu-Jitsu, on the other hand, addresses that area with multiple joint locks, escapes, and chokes.  Judo Contrary to popular belief, Judo can be a martial art of self-defense even for people in their advanced years. Since the martial art has its roots in Japanese Jiu-Jitsu, Judo is a grappling art filled with throws, pins, and escapes — moves that’ll come in handy in close combat.  What Techniques Can Help in a Self-Defense Situation? Before jumping into a gi (the uniform), senior learners of Jiu-Jitsu can implement some techniques that can help on the street. Some of these techniques are not specific to Jiu-Jitsu.  Small Joint Manipulation Small joint manipulation is illegal in Jiu-Jitsu competitions. Nonetheless, there’s value to it in a self-defense situation. Many instructors would even encourage it.  Small joint manipulation is effective for senior citizens trying to subdue or escape opponents. An elderly person can perform this by bending or twisting a small joint (like a finger) against its normal axis of rotation.  Another effective technique for small joint manipulation is performing a wrist lock. Anyone can execute a wrist lock by bending the wrist towards the palm. Another wrist lock variation is grabbing the hand of an assailant and twisting it away from his or her body.  Throat Strikes and Eye Gouges Senior citizens often lack physical strength compared to their attackers. For this reason, efficiency is key when selecting movements. One way to effectively make use of force is to direct it towards vital areas. These vital areas are the throat and the eyes.  By striking these areas, a senior citizen can incapacitate an attacker. This leaves a senior with ample time to verbally de-escalate a situation, alert local law enforcement, or escape.  Groin Strikes Another vital area a senior can target is the groin. For the most part, a groin strike leaves an attacker on the ground. While not deadly, groin strikes are painful. As a result, the pain will incapacitate any attacker and give a senior enough time to alert the police or escape.  Where Can Senior Citizens Learn Jiu-Jitsu for Self-Defense? Many facilities and gyms offer self-defense classes. For those who are planning to learn Jiu-Jitsu for self-defense, academies are easy to find these days. When seeking an academy, a senior should look for several key features: Senior Citizen-Friendly Classes Not all Jiu-Jitsu classes cater to the average senior citizen. Many Jiu-Jitsu academies cater to MMA fighters, younger learners, law enforcement, and BJJ competitors.  It’s important to find an academy that caters specifically to older learners. If not, an academy should at least have a safe environment for training senior citizens.  An Academy with Black Belt Instructors In theory, brown belts can head a class. However, a Jiu-Jitsu black belt will be better able to teach techniques to a wider array of learners — including older students.  A Hygienic Environment Older practitioners are more susceptible to issues like Staphylococcal infections. Staph infections are common on unclean surfaces like sweaty mats. Any senior citizen looking to learn Jiu-Jitsu should do so in a clean environment to stay healthy.  An Academy with Evidence-Based Teaching Techniques Lastly, the best place to learn Jiu-Jitsu for self-defense is a place where the teaching methods have yielded positive results. Positive results are the product of evidence and years catering to learners of all ages.  Learn Jiu-Jitsu at Granite Bay Jiu-Jitsu Jiu-Jitsu is one of the most effective self-defense martial arts. Contrary to popular belief, it’s no longer just a discipline reserved for elite athletes and young learners. Today, learners in their golden years can reap the benefits of self-defense this martial art gives.  Jiu-Jitsu might seem intimidating. However, with the right environment and training, even senior practitioners and learners can get the most out of the martial art.  If you’re looking for a place to learn self-defense, look no further. At Granite Bay Jiu-Jitsu, we pride ourselves on evidence-based methods and a supportive environment.  Try a free week, and you’ll be walking out the academy’s doors more confident and ready to deal with any altercations on the streets. Try a Free Week at GBJJ

When most people think of martial arts, what do they envision? They probably picture a disciplined fighter with expert control over their body and the ability to fight off attackers. This same thought process applies to what is jiu jitsu, albeit slightly different than what is expected of its traditional counterpart, karate or taekwondo. Jiu-Jitsu, which means "gentle art," is a self-defense or combat system originating from Japan. The Brazilian version of jiu-jitsu was founded by Japanese-Brazilian Mitsuyo Maeda, who taught the techniques to Carlos Gracie and thus what we know as BJJ (Brazilian Jiu-Jitsu) today was born. To compete in jiu-jitsu tournaments, it is recommended that you learn self-defense classes taught by what is called jiu-jitsu black belts. What Should You Know Before Competing In Jiu Jitsu Tournaments? Fighters should be prepared to spend hours at a time in the ring. Not only do you need endurance, but jiu-jitsu tournaments are like what some describe as "the Olympics of martial arts." They are highly competitive and consist of what seems like hundreds (or even thousands!) of other fighters competing for medals. When considering what you should bring to a jiu-jitsu tournament, you should at least know what is required. Most importantly, mouthguards, groin protection (if applicable), and non-marking shoes are standard in tournaments. What is also mandatory when competing in any tournament is to have your hair tied back or in braids to prevent it from being grabbed by your opponent. Knowing what you should bring to tournaments can help you have what's needed for surprises or errors. According to what the North American Grappling Association considers for jiu-jitsu tournament day, one pair of shoes (no metal spikes), a cup (if applicable), a mouthguard, clean/non-denim clothing, a towel to wipe up any sweat or aid in grip breaking (optional), water or sports drink and medical proof for pre-existing conditions. What you need to compete is what anyone would use in their everyday routine; however, if you suffer from allergies or asthma, you should bring what is required to manage those conditions. No matter what, what you should learn before competing in a jiu-jitsu tournament is the importance of what it means to be a team player and what you can do to help better improve your overall skill level for what comes next: tournaments. How To Enter in a Jiu Jitsu Tournament? First, you should know that any jiu-jitsu tournament you enter must be registered with a governing organization. It can also be called a "no-gi" bout in which the competitors wear jogging pants and rash guards (a long-sleeved shirt). In most cases, what a fighter wears in a jiu-jitsu tournament is what they would wear in regular jiu-jitsu training. The next thing you should know before entering a tournament is what your weight class is. Jiu-jitsu tournaments are divided by what weight classes exist for each belt rank, so knowing what you should weigh can help you if you're trying to determine what category to enter. What Are the Regulations in Jiu Jitsu Tournaments? Competitors are what you would describe as an "all-in" style, meaning what they use in what is known as what you see every day in jiu-jitsu training. However, some may not consider what occurs in jiu-jitsu tournaments as the same thing between competitors in self-defense situations. Most of what you would see in jiu-jitsu tournaments are described as no-gi grappling or what is known as submission wrestling. Examples of what has considered rules for jiu-jitsu tournaments include the prohibition of what some believe to be "dangerous techniques," such as strikes with a heel to the head, what is considered a "thumbing" of what is known as what eye, what leg locks that twist what the knee and what is known as foot locks. Also illegal are what some consider dangerous chokes that can constrict blood vessels to the brain or block the windpipe. Jiu-Jitsu tournaments also prohibit what many would describe as what is known as joint locks, such as elbow and wrist locks, neck cranks, and spine locks. Although what jiu-jitsu tournaments prohibit is what some believe to be what you see in a self-defense situation, what they allow is what allows competitors to use techniques of what has been described as the "hip toss." This is what is known as a throw where competitors take what is an offensive position by lifting their opponent and then twisting what they hope is what might be what competitors describe as what you see in a self-defense situation. What Are The Most Well-Known Jiu Jitsu Tournaments? There are what seems like many jiu-jitsu tournaments and what is considered the most well-known can vary by what region (state, country, etc.) you live in; however, what has been recognized as one of the top jiu-jitsu tournaments is called the "Brasileiro" category is what is known as the Mundials (Worlds), held in California every year. Other state and regional championships include what many consider to be one of the toughest jiu-jitsu tournaments: The Pan Americans. ABU DHABI, UAE - APRIL 19, 2016: ABU DHABI WORLD PROFESSIONAL JIU-JITSU CHAMPIONSHIP 2016 in the IPIC ARENA. The North American Grappling Association (NAGA) Championship Tournament, known as the largest submission-only jiu-jitsu tournament in "America's Got Talent" features what many think you would see on a reality show. The grappling event includes what seems like 100 self-defense classes and what appears to be a competition between what some might say are different kinds of jiu-jitsu. Some would consider traditional Brazilian jiu-jitsu, while others prefer what is known as no-gi grappling or submission wrestling. NAGA also has its own what they call "World Grappling Games," where what is described as what you would see in the Olympics of grappling, what somewhat you can see what jiujitsu can do for self-defense and what depends on what technique is used. What is Jiu Jitsu - Conclusion If you are interested in competing at a Jiu-Jitsu tournament, there are some things that you should know before entering. It is essential to make sure the event has all of the necessary regulations for your match, and it is best if they have an online registration system, so you don't miss any deadlines or details about their rules. You also want to find out what type of tournaments would be most appropriate given your skill level and goals and how much preparation time will be required beforehand. We hope this article was helpful!

Brazilian Jiu-Jitsu is more than just self-defense. Aside from being one of the most effective self-defense martial arts, it’s a combat sport. It’s a sport where two athletes share the mat in a battle of strength, speed, technical mastery, and endurance.  The technical and physical demands of Jiu-Jitsu are put on full display during live “rolling” sessions. These sessions can take up only part of a structured formal class. After all, in Jiu-Jitsu, one soon learns that there’s so much to learn.  For those on the fence when it comes to testing their skills, a class can only provide so much time. Warm-ups, skill drills, and conditioning work can take up as much as three-fourths of the average time.  Luckily, there’s a time for everything — including live rolls. This is “na-waza” or open mat.  What is it and why do Jiu-Jitsu schools have it? We answer these questions and more.  What Is Jiu-Jitsu Open Mat?  Jiu-Jitsu academies often hold classes in nearly the same format. These classes occur in the following order, barring a few differences:  Announcements Warm-ups New techniques Drills of both new and previously taught techniques Live rolling The first four items on the list can take anywhere from 30 to 45 minutes. It can take longer if many students struggle with a certain technique. Q&As can also take time. Overall, the format leaves little time for rolling, especially given the fact that most classes last one hour. Sometimes, classes can extend for about half an hour. Rolling is when a student can apply much of what he or she has learned. With little time to do this given the above format, a separate session dedicated specifically to live rolls are necessary.  This is where a Jiu-Jitsu open mat session comes in. An open mat session is exactly what it sounds like — anyone can come in to roll with their training partners.  Open mat is also “open” in the sense that trainees from other academies can join the session. For the most part, academies open these sessions to their members for free. However, other academies allow members or athletes of other academies to join in for a small drop-in fee.  Why Do Academies Hold Open Mat?  Most — if not all — BJJ academies hold open mat sessions. Some will require a small drop-in fee whereas others don’t. The ones that don’t are often new gyms that try to get the word out that they’ve just opened.  In detail, here are the reasons academies hold open mat sessions:  For Additional Training Time As mentioned earlier, the average BJJ class may leave little room for live rolls. This means that the application of techniques might need a separate training session for students. Open mat sessions provide the perfect opportunity to roll, have fun, spar with new training partners, and even see areas of improvement.  It’s also an opportunity for competitors to get extra training volume. For instance, when there’s a tournament or around the corner, Granite Bay Jiu-Jitsu has open mat sessions more often. We do this so that our athletes can add more training time on top of what they do in classes.  To Make Up for “Slow Days” At the end of the day, BJJ academies are businesses. Like any business, there are days when profits are good, and there are slow days. To offset the lack of income on these days, some academies would hold open mat and charge small drop-in fees.  These fees are reasonable enough for even cash-strapped athletes to come and train. At Granite Bay Jiu-Jitsu, we hold open mats daily — including Sundays.  For Marketing Purposes Every BJJ gym or academy needs to market itself in some way to attract new customers and students. Other than creating a website, sponsoring an athlete, or advertising on social media, there are other ways to do this. For most academies, open mat can have marketing applications as well.  Holding an open mat session can achieve one of two things or both. First, it can attract new students to join the gym or academy. An open mat provides an academy an opportunity to show off its facilities by allowing newcomers to try the gym.  Secondly, an open mat can be used to advertise itself as a BJJ gym. When students from other academies show up, they can spread the word to other practitioners. Some gyms can even co-affiliate with established ones to create a network of gyms for cross-training.  What Can Trainees Expect During Open Mat? Whenever a new student asks whether he or she should attend an open mat, we answer with a resounding “oss!” Open mat may be optional. However, we’ve seen that students and trainees of every level can benefit from the “openness” of open mat.  New students are often on the fence owing to the unfamiliarity of the experience. Here are some of the things that are present during an open mat session:  Rolling or Sparring and Lots of It Open mat sessions are usually as long as regular BJJ classes, if not longer. This means an hour or two of simply sparring with someone on the mats.  During open mat, not much discussion on technique occurs. For the novice, it's an opportunity to learn on the fly. For the more seasoned BJJ trainee, it’s a fun experience grounded in exploration and discovery.  Sparring with Trainees that are on a Different Skill Level Open mat also allows trainees to roll with other BJJ students with different belts. It’s during open mat where white belts can go against blue belts. A black belt can roll with a brown belt. A purple belt can roll with a fellow purple belt.  Rolling with different partners of varying skill levels is a special learning experience. It’s an experience that trainees may or may not get in a regular class.  New Acquaintances from Other Disciplines Depending on a trainees school, open mats are available to anyone — including those from outside the academy. Sometimes, academies will invite interested trainees of other disciplines to roll during open mat.  Everyone from wrestlers to Sambo athletes have taken to the art of Jiu-Jitsu due to the positive atmosphere of open mat sessions.  It’s more than an opportunity to test skills and apply what was learned. Open mat allows people to socialize with more people who may or may not be from the academy. "Are There Any Jiu-jitsu Gyms Near Me That Hold Open Mat?” Open mat is the perfect opportunity for students to try their skills against other trainees. Any student who has attended one of our open mat sessions will attest to what a positive experience it was. If you’re looking for a gym that holds open mat sessions, look no further. Drop by Granite Bay Jiu-Jitsu and try an open mat session today. Check out our live calendar to see our schedules for open mat.

Stretch straps are simple, inexpensive, yet highly effective exercise tools. These are particularly useful for dancers, yoga practitioners, Brazilian Jiu-Jitsu fighters, and other martial artists.  Proper and safe stretching can be difficult to do on your own. However, having a stretch strap makes it much easier. Stretch straps are particularly useful during this pandemic when social distancing and stay-at-home orders make it difficult to visit the gym or find a partner to stretch with. Buying a High-Quality Stretch Strap for BJJ Brazilian Jiu-Jitsu fighters and enthusiasts benefit greatly from stretch straps. When used properly, a stretch-out strap can help raise your flexibility, extend your reach, and strengthen your grip.  Stretch-out strap exercises also improve your range of motion and ensure your joints are limber and working well. They can also aid in boosting your balance. In cases of joint pain and foot problems, such as Achilles tendonitis, using a stretch strap can assist in your recovery journey. All of these exercise and health benefits are possible from simple and durable nylon straps. Thanks to the simplicity of stretch straps, it’s hard to go wrong when choosing which one to buy. As long as you get a stretch strap that is sturdy and at least 6 feet long, it will help you get a deep and gradual muscle stretch on your own. If you’re a beginner at using stretch straps, then it’s best to go for ones with multiple loops or grips for greater stability when stretching. These loops also help you adjust your control over the strap. They are particularly useful when performing contract-relax stretching or tensing your muscles, relaxing them, then gradually stretching again. When looking for a high-quality stretch strap for BJJ, always check the product ratings and reviews. Taking a look at other people’s experiences and recommendations for using the stretch-out straps can help you decide between two highly reviewed products. Here are three of our top stretch straps you can buy online today: OPTP Stretch Out Strap with Stretching Exercise Poster The OPTP Stretch Out Strap has over 5,800 ratings with an average of 4.7 stars on Amazon. This much-loved exercise strap is 6 feet and 4 inches long, making it best suited for people of short to average height. The convenient, multi-grip loops sewn throughout the strap can be used to easily adjust the length of the strap to fit individual heights and needs.  Perhaps the best feature of this stretch strap is the handy stretching instruction poster. The guide includes stretches and contract-relax techniques to help improve flexibility and range of motion. >> READ REVIEWS for OPTP Strech Straps on Amazon << Product Features: Durable woven strap: The OPTP Stretch Out Strap is made from high-quality, woven nylon making it strong enough to withstand deep and wide stretches over a long time without wearing thin. Multi-position grips: The strap features multiple loops throughout its length, making it easy to adjust the amount of tension and control leg or foot stretches without actually adjusting the strap in your hands. Easy to wash: The elastic woven nylon fibers make washing this stretch strap simple and easy. All that’s needed are warm water and mild detergent; there’s no need for machine washing or tumble drying. Guided Stretch Techniques: This stretch strap comes with a laminated 16 by 21-inch poster displaying 20 stretch-out strap exercises that target different parts of the body, such as the calf, hamstrings, and lower back. Pros of the OPTP Stretch Out Strap Well-known and trusted exercise strap brand Easy-grip loops  Multiple strap loops for hands and feet  Comfortable nylon material A strap length of over 6 feet Affordable price Laminated stretching exercise guide Where to Get the OPTP Stretch Out Strap >> Click here to check the latest prices for OPTP Strech Straps on Amazon << A2ZCARE Stretch Strap Foot Stretcher with Multi-Loop Exercise Foot Stretching Strap for Yoga, Pilates, Dance, Fitness, and Physical Therapy Rehabilitation The A2ZCare Stretch Strap Foot Stretcher with Multi-Loop is a unique stretching aid. The foot and ankle strap is designed to cradle and support the foot during stretches for better comfort while stretching the feet and calf muscles. This stretch strap is ideal for individuals with plantar fasciitis, Achilles tendonitis, heel spurs, and tight calves. The exercise strap also features 7 strong loops for better grip and stability while stretching. Product Features: Heavy-duty stitching: The stretch strap features heavy-duty stitching that can withstand strong stretches. Dedicated foot support: The unique foot support design helps cradle the ankle. It also provides added support to the bottom of the feet, particularly the arch and the balls of the feet while for gradual and proper stretching. Double straps: The double straps offer greater support and safety. It helps increase stability during stretches, especially while standing up.  Multiple non-elastic loops: The seven non-elastic loops provide steady grips during stretches. They also help individuals control the tension of their stretch. Suitable for beginners: The foot support makes the A2ZCARE Stretch Strap Foot Support ideal for beginners. It may help prevent overstretching of the foot and ankle. Pros of the A2ZCARE Stretch Strap Foot Stretcher with Multi-Loop Comfortable foot and ankle support while stretching Multiple loops for easy grip adjustment Lightweight and breathable material Helps reduce pain in the foot and calf Aids in recovering from plantar fasciitis and heel spurs Highly affordable Where to Get the A2ZCARE Stretch Strap Foot Stretcher with Multi-Loop >> Click here to check the latest prices on Amazon << OPTP The Original Stretch Out Strap in XL with Exercise Book and Video Stretching Guide Stretching Strap for Physical Therapy and Athletes The OPTP Original Stretch Out Strap in XL offers the same premium quality and durability as its regular, original stretch strap — only this time in a longer length. The Extra-Long Stretch Out Strap measures around 7 feet and 5 inches long and is suitable for people at least 6-feet tall. Although the stretch strap is marketed for taller individuals, the easy-grip loops make it possible for short and average height people to use the strap effectively. >> Read REAL OPTP STRETCH OUT STRAP REVIEWS ON AMAZON << Product Features: Durable woven strap: Like the regular OPTP Stretch Out Strap, The Original Stretch Out Strap in XL is also made from high-quality, woven nylon. Multi-position grips: The entire strap has 10 individual loops throughout. The multi-position grips or loops make it easy for anyone to gradually stretch different muscle groups easily while maintaining their safety and tension control. Extended length: The Extra-Long Stretch Out Strap gives greater control and makes wider and tougher stretches possible. Guided stretch techniques: Unlike the original strap, this Extra-Long Stretch Out Strap comes with an exercise book and video stretching guide. The book and video guides help ensure better, safer, and properly timed stretch-out strap exercises for optimal warm-ups or cool-downs. Pros of the OPTP The Original Stretch Out Strap in XL 10 easy-grip loops for hands and feet  Comfortable yet durable nylon material A strap length of over 7 feet Ideal for people at least 6 feet in height Highly affordable price at less than $20 Comes with an exercise book and video guide Where To Get the OPTP The Original Stretch Out Strap in XL