| Hip | | | | proper leg strength, these are all going to be |
| Just like a boa constrictor, the warrior must be | | | | ineffective in the ring. Today's warrior knows leg |
| able to latch down on his opponent and squeeze | | | | training has to take precedence in a warrior's |
| the life out of him. Although it may not be | | | | strength work. The gluteal muscles at the back of |
| apparent, the muscles of the hips are essential in | | | | the hips and the quadriceps in the front of the |
| this ability. The muscles surrounding the hips are | | | | thigh are some of the largest and most powerful |
| some of the biggest and strongest in a warrior's | | | | muscles of the warrior's body. Interestingly, these |
| arsenal. These muscles are used to squeeze the | | | | muscles are often atrophied and weak in today's |
| legs together, spread them apart, and drive the | | | | warrior. This is because warriors "mold" their |
| knee forward at the hip joint. In an MMA match a | | | | bodies into shapes according to what muscles |
| warrior must use these muscles to help generate | | | | they use most. When a warrior spends most of |
| force during kicks, knees, and punches and to | | | | his or her training on the ground, that warrior is |
| stabilize the hip when shooting in or defending | | | | going to have a classic look: strong forearms, |
| takedowns. On the ground, however, is when | | | | back, and neck but skinny legs with no gluteal and |
| these muscles are used often during a fight, and | | | | quad muscles to be found. If one looks back at |
| their use is commonly misunderstood by people | | | | the physiques of many of the fighters of the |
| watching the event. | | | | past, this area is commonly undersized. |
| Many warriors may not understand why the | | | | Not only must the warrior understand that the |
| guard is often a safe and powerful position. Not | | | | hips are an incredibly important area, but he or |
| only is it difficult for a fighter to pass an | | | | she must also know that to control an opponent's |
| experienced grappler's guard, but the athlete on | | | | hips, either on the feet or on the ground during a |
| top is in danger of submission if he is not careful. | | | | fight, is to control that opponent. If you are not |
| The guard position is centered around the hips. If | | | | able to control your opponent's hips during a fight, |
| the hips are free, the guard can be maintained, | | | | all of the strength in the world cannot stop your |
| which leaves the warrior at a safe distance and | | | | opponent from sprawling away or escaping on the |
| the opponent vulnerable to submission attack. | | | | ground and getting back to his feet. Strong hips |
| When the hips are overcome or controlled, the | | | | and the ability to resist a takedown by sprawling |
| warrior in the guard position has now become | | | | and get back to, or stay on, the feet are reasons |
| vulnerable. In addition to its improving grappling | | | | why many striking fighters, such as Chuck Liddell |
| technique, developing powerful hip abductors, hip | | | | and Mirko Crocop, are enjoying success today |
| flexors, and hip adductors is critical for keeping an | | | | with little use of the ground game during their |
| opponent from passing the guard. By no means | | | | fights. |
| am I saying get strong hips and you will have a | | | | The huge glute and quad muscles allow you to |
| great guard, but I am saying that stronger hips in | | | | explosively sprawl, escape, and are also critical for |
| addition to a great technical guard will make your | | | | executing powerful kicks, punches, and |
| game better. | | | | lightning-fast takedowns. These muscles are very |
| Glutes and Quads | | | | important links in the powerful chain that connects |
| The days of the weak, thin-legged fighter are | | | | the muscles all the way from the neck, back, and |
| over. As Bruce Lee once said, "Take power from | | | | core down to the feet of a warrior. The |
| the ground through your legs, hips, and back." | | | | thin-legged body type of the past will not work |
| Everything starts from the ground. To properly | | | | for the warrior of the future. |
| execute a powerful punch, kick, or takedown, the | | | | If you enjoyed this article and would like to read |
| legs have to be strong. The same goes for | | | | more on MMA training please go to The MMA |
| powerful sprawls (driving the legs back to prevent | | | | Zone. |
| a takedown), reversals, and mounts. Without | | | | |