The Superman hip drill helps you with getting used to grinding your hips into your opponent in MMA, wrestling or jiu-jitsu. This constant hip pressure makes one "heavy" on the opponent and minimizes space that can be used by opponent to escape.
It also helps in preventing sweeps and reversals because that is hard to do when you always keep your center of gravity (the hips) low. This MMA/jiu jitsu/wrestling drill is essential to any conditioning program.
Here is a rundown of the variations of this functional training exercise:
Supermans (both sides of hip) - Begin exercise lying in prone position with arms and legs spread out. Simultaneously lift upper and lower body off the ground while forcefully extending hips downward. Imagine all body weight being placed on the hips and transferred to the ground at top of movement. Return to starting position and repeat.
Supermans (one side of hip) - Starting position same as above. Simultaneously lift opposing arm and leg off floor while extending same side hip as leg being lifted downward into the ground. After a set of repetitions on one side, perform repetitions on opposite side.
Supermans on Bosu ball - Same movement as above exercises, except there is increased difficulty in having hips over the Bosu as instability is introduced. This variation creates an unstable environment beneath you similar to when your on top of your opponent in an effort to maintain balance and control.
Primary benefits of the Superman Hip Drill for wrestling:
It also helps in preventing sweeps and reversals because that is hard to do when you always keep your center of gravity (the hips) low. This MMA/jiu jitsu/wrestling drill is essential to any conditioning program.
Here is a rundown of the variations of this functional training exercise:
Supermans (both sides of hip) - Begin exercise lying in prone position with arms and legs spread out. Simultaneously lift upper and lower body off the ground while forcefully extending hips downward. Imagine all body weight being placed on the hips and transferred to the ground at top of movement. Return to starting position and repeat.
Supermans (one side of hip) - Starting position same as above. Simultaneously lift opposing arm and leg off floor while extending same side hip as leg being lifted downward into the ground. After a set of repetitions on one side, perform repetitions on opposite side.
Supermans on Bosu ball - Same movement as above exercises, except there is increased difficulty in having hips over the Bosu as instability is introduced. This variation creates an unstable environment beneath you similar to when your on top of your opponent in an effort to maintain balance and control.
Primary benefits of the Superman Hip Drill for wrestling:
- Increases core stability when hips are extended
- Pinning down opponent
- Keeping opponent tight to advance
- Preventing opponent from escaping under
- Increases core stability when hips are extended
- Controlling opponent in side control and mount positions
- Preventing sweeps and escape