Improve Your Guard

written by Erik Paulson

Abdominals, hip flexors, lower back extensor and flexors, hamstrings, glutes, and obliques are key muscle groups used to break your opponent down in your guard. These muscles give you the ability to sit quickly, sweep quickly, and improve your front and back breakdown. They all have one thing in common ? they improve your functional core strength from the guard position. This enables you to have the strength to consistently break someone down as they try to sit up in your guard by 1) breaking out their elbows and pulling your knees to your chest; 2) by sitting up and grabbing the top of your knees while your feet are still closed and pulling your opponent forward; and 3) by putting your low guard around their hips and your feet on the floor and balling up when they sit up to pass.

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