The BEST Hip Mobility Exercise for MMA

http://www.EricWongMMA.com

I call this the 'best' hip mobility exercise for mixed martial artists because it targets 3 areas that are often tight in fighters (and dudes in general):

1. Hip flexors
2. Hamstrings
3. Adductors (groin/inner thigh)

It not only mobilizes and lengthens these muscles, but it also improves your balance, co-ordination and strength at challenging ranges of motion.

The exercise is called the Cossack Warrior and I learned it from Scott Sonnon and my buddy Adam Steer (if you want to see more from these guys, I really suggest checking out their TACFIT Commando program at http://www.TACFITTraining.com).

If you can't do the full Cossack Warrior, I also show you how to work your way up to it.

Your goal should be to perform 20 reps (10 per side) of the Cossack Warrior in perfect form with decent depth.

If you liked this exercise, make sure you Subscribe to my channel and visit my site at http://www.EricWongMMA.com.

Thanks for checking it out!

Eric Wong, BSc, CSCS
Your MMA Performance Coach

Category:

Sports

Tags:

• hip mobility
• flexibility
• mma workout
• exercise

[lsg1982]

Good video, thanks man. Should you aim to get your rear as close to the floor as possible?

[ericwongmma]

@lsg1982

Yes, definitely - but don't round your back or raise your heel when trying to get your butt down.

[guillermo68480]

Should your knees track over your toes that much? (i'm not the expert here) just seems a bit stressful on the joint. maybe wider on the lunge?

[ericwongmma]

@guillermo68480

If you've got no knee problems when doing so, do it... it's range of motion that you should be building strength up in.

[Elbottoo]

Blah blah blah, "static", "dynamic", a lot of fancy names for a standard basic kung fu stance. This is as standard kung fu as it gets. Its one of the first stances after the horse stance that you learn and its so basic, this stance appears in like almost every style there is.

mma retards stealing old ideas and reclassifying it to appear legit.

[lflgilf]

@xhighgearx But original stretching (static) with gentle pressure and release technique, combine with plastic roll is the best. :)

[xhighgearx]

@lflgilf This is dynamic stretching and conditioning. You're talking about static stretching, the little sister to dynamic stretching. If possible, you should do both as well as foam roll (or SMR) for extremely overtightened muscles.

[letuvis3]

fail video come to training and i show u how do it in real , not this bulshit what doing u in video

[lflgilf]

I agree that these muscles are tight in general. But why not just stretch them for 30-40 sec each, every day? And concentrate more on each muscle group.

[thenewirs927]

Seems good, I will try this today, my main issue is internal range of motion, the external is ok almost 90degress, however I always get confused with external and internal, basically the range of motion important for side kicking, that is the one I am talking about, it is a big fat ZERO. I am interested in Kung-fu, but mainly I am a cricketer, and I cannot do much with this hip problem, so i will give this a shot, if you have more that target flexibility in particular, please let me know, thanks

[gammooo]

do you even lift ?

[LordShandor]

@wsworld568 Are you disputing what I said?

[wsworld568]

@LordShandor stop trolling videos