Issue 088

May 2012

Four must-have movements to solidify your MMA workout routine 

Barry Gibson

Barry Gibson BSc and MMA-CSCC is the owner/founder of GrappleFit Training, and an S&C coach focusing on combat sports.

For those of you expecting a magic-bullet theory on super-cool conditioning drills, you’d be way off the mark… This month I’m focussing on shoulder stability and health. And, before you switch off and get all miserable about ‘boring’ prehab work that you ‘don’t have time for,’ just hear me out.

If I said performing these four movements would add power to your punches, would that interest you? The ability to pull your hand back sharply in a punching combination is vital, as we all know. But it is damn near impossible when you have overly tight pecs, delts and long-stretched rear delts. Work the angles folks! It’s imperative…

The shoulder girdle is vital to combat athletes and comprises the clavicle, scapula and proximal end of the humerus. In terms of the muscles of the shoulder girdle we have: trapezius, levator scapulae, rhomboid major and minor, serratus anterior, pectoralis minor, deltoid, teres major, four rotator cuff muscles – supraspinatus, infraspinatus, teres minor, subscapularis, latissimus dorsi, and finally pectoralis major. 

That’s a lot of muscle involvement. The big problem with most combat sports is that the bulk of the athlete’s time is spent with the shoulders in a protracted position, i.e. a hunched-over, rounded look. Obviously this is essential for guarding positions as in boxing or grappling sports, and to maintain a posture that gives no advantage to your opponent. There is no real issue here as fighters have done this for years, right?

Wrong. The big issue is that this posture in sparring, pad work, and actual fighting competitions coupled with the lifestyle we now lead – sitting on a sofa, driving the car, playing on COD etc., all contribute to this poor posture. How many of you have posture that the Queen of England herself would be proud of when sitting on the throne? I’d bet not that many.

So here are four different movements you can add to your training program right now with little interference into your actual ‘fun stuff.’ Not doing these is stupid, career shortening and plain lazy!

So enough preaching, here we go…

Four must-have movements

1 Resistance Band Pull-Aparts

Perform sets of 20–30 as part of your warm-up routine and you’ll notice a burn in your upper back and rear delts. This is good. Start off holding each end of the band just above your head height, arms out slightly bent. Pull the band apart and bring your arms down and out as in a crucifix position. Repeat at a quick pace. 

2 Resistance Band Face Pulls 

Perform 20–30 of these also, but with this drill, vary the height of the attachment, so try a high setting above your head, a medium setting of face height, and a low setting level with your knees. For either height setting, pull the band back towards your face keeping your elbows high. 

3 Stability Ball back arching 

This may not target the rear shoulder complex but it does give a great stretch to the often overly tight pectorals and serratus muscles. Lie belly up on the ball with your arms stretched back over your head and hold the position. 

4 Stability Ball Y-T-Ws 

Lie belly down on a stability ball, and perform sets of 20 of each movement, making the shape of that letter with your arms and performing little pulsing actions. It helps to think of them as mini lateral raises but in the shape of the letters. It is possible to get good gains and improvements without weights, but small hand weights will make a massive difference. 

With all of these drills be aware you cannot overdo them. We are working posture here, not max-effort squats. So feel free to do them everyday – incorporate them as part of your warm-up and you won’t even notice the difference. Until you are punching your hand through your opposition.

As combat athletes it is vital to offset the muscle tightness that comes with being hunched over in a boxing or wrestling position. Use them as often as you can, folks, and you will add years to your career.