Bridging and rolling in bjj are two essential movements in Brazilian Jiu Jitsu (BJJ) that are used to escape from bad positions and get back to your feet. In this blog post, we will focus on the bridging and rolling drill, which is an important part of a BJJ practitioner’s training regimen.
What is Bridging and Rolling in BJJ?
Bridging and rolling in bjj are two movements that involve using your hips, legs, and upper body to escape from bottom position and get back to your feet.
The bridging movement involves arching your back and pushing off with your legs, while the rolling movement involves rotating your body and coming back to your feet.
These movements are critical in BJJ, as they allow you to escape from bad positions and avoid submissions.
Why is Bridging and Rolling Important?
Bridging and rolling are important movements in BJJ for several reasons:
Improving mobility: Bridging and rolling help to improve your mobility and flexibility, which is essential for escaping from bad positions and avoiding submissions.
Building strength: Bridging and rolling in BJJ are great exercises for building hip, leg, and upper body strength, which is critical for BJJ.
Avoiding submissions: By bridging and rolling, you can avoid submissions and get back to your feet, which is crucial in live sparring.
How to Perform the Bridging and Rolling Drill
Here’s how to perform the bridging and rolling drill:
Start in a prone position on your stomach.
To perform the bridging movement, arch your back and push off with your legs. At the same time, bring your knees towards your chest and try to touch your feet to your hands.
To perform the rolling movement, bring your knees towards your chest and rotate your body, coming back to your feet.
Repeat the drill, alternating between the bridging and rolling movements and focusing on developing a smooth, fluid motion.
Tips for Improving Your Bridging and Rolling
Here are some tips for improving your bridging and rolling:
- Practice regularly: The more you practice bridging and rolling, the better you will become. Set aside time each day to work on these movements, and try to incorporate them into your live sparring sessions.
- Focus on form: Make sure you are performing the movement correctly and using your hips, legs, and upper body to generate power.
- Use resistance: You can use a resistance band or a partner to provide resistance as you perform the drill. This will help you build strength and improve your technique.
- Practice under pressure: Try to simulate real-world situations in your training, and practice bridging and rolling while your partner is trying to control you. This will help you develop the reflexes and instincts you need to escape from bad positions in live sparring.
Bridging and Rolling for BJJ
Bridging and rolling are essential movements in BJJ, and they are critical for escaping from bad positions and getting back to your feet. By incorporating the bridging and rolling drill into your training regimen, you can improve your mobility, build hip, leg, and upper body strength, and become a more effective BJJ practitioner. So, get on the mat and start practicing!
Online BJJ Courses Bridging and Rolling
Paul is a 44 year old Online Marketeer and Dad to a beautifull daughter who started Judo and Japanese Jiu Jitsu.
After a few lessons Paul joined a class where the parents where allowed to go on the mat with the kids.
Since then Paul is hooked and he immediately started immerging himself in the world of martial arts.