Strength & Conditioning Technique of the Month with Zach Adamson

The Pole Squat is one of the best exercises to condition your body to maintain posture while passing the guard in Jiu Jitsu. This movement will increase your strength, work capacity, increase your mobility and allow you to maintain better posture in Jiu-Jitsu and in life. Start with 30 seconds and slowly build up to where you can maintain the position for a few minutes.

Some of the main cues you want to focus on are:

• Spread your toes, get your foot as flat as possible so you have a big base. Actively grip the floor with your feet throughout the movement.
• Start with your knees tracking over your toes, then work at different depths as you play in this position. You can pry your hips open from side to side and work to clean up any tight areas you are feeling your hips.
• Try and maintain your posture as you pull yourself down into the squat position. Imagine your head shoulders and hips are all in line, consciously try to pack your chin up and your shoulders as much as possible.
• Look to control your breath and tension in the position, look to channel fresh blood into those areas that feel tight.

Zach Adamson is a black belt under Rafael Lovato Jr., and is co-owner of Adamson Brothers Jiu Jitsu in Seaside, Oregon. For more strength & conditioning tips for BJJ, follow @adamson_bros_sportsperformance on Instagram.