Extended Wide Squat. Source: Louisa Larson Photography

The most important part of a fighter’s body is his or her core. Strengthening your hips, abs, back and lower back is the best way to get in shape for Jiu-Jitsu. As a result of frequent training and physical preparation, your muscles tend to tighten up, making you stiffer in your practice sessions. Thus, while you want to build strength, you should also strive to become more flexible. In particular, opening up your hips will improve your technique and mobility on the mat.

Click here to learn 8 exercises from PopSugar Fitness to increase flexibility and loosen up tight hips.

Below, prof. Guillermo Gomez  guides you through a stretching workout that will open your hips and that, besides flexibility, it also develops balance, strength and body alignment for martial arts. Check it out:

Lucio Rodrigues against Rafael Lovato Jr. at the 2014 European Open. Photo: Ivan Trindade

At the 2014 IBJJF European Open Jiu-Jitsu Championship, Lucio “Lagarto” Rodrigues took home the gold in the black belt super heavyweight division, his tenth time at the event. In the final he met with American world champion Rafael Lovato Jr. After spending most of the time on bottom, he was able to secure the sweep, two points and the gold.

Seeing Lagarto compete is a rare occasion given that he does not travel to the World Championship and Pan American Championship. With Europeans as his way to shine, the Gracie Barra black belt represented well, proving he is still a top competitor.

During the final match with Lovato, a lot of guard were used by Lagarto, showing off his eclectic and flexible style. See what he has to say about both in this interview:

GRACIEMAG: What made you decide to pull guard with Lovato?

LUCIO RODRIGUES: I just thought that was the best thing to do at the moment, in order to avoid his game plan!

You played many guards in the match: leg lasso, spider guard, single leg x, even a butterfly hook or two and x-guard. What do all of these guards have in common and why did you choose to use all of them against him?

Yes, in my game I use a lot of different guards and my main idea is to get underneath as soon as possible. If I can’t, then I start to use variations of open guard. But all the positions can connect really well as long you know what to use in the right time.

You play a flexible game for such a big guy. What advice can you offer bigger guys about being flexible?

With everything I do in life I think about being as healthy as possible. I took the example of my master, Carlos Gracie Jr: Every day he used to stretch at least 30 minuntes before training, and after. So it’s not just the big guys but every single person should worry about flexibility. The other big point is, you will lose a lot of positions if you are not flexible!

Watch the full match between Lagarto and Lovato to see the flexible guards in action:

This Saturday, July 13, the San Francisco area will have the opportunity to learn Ginastica Natural directly from Master Alvaro Romano, a Jiu-Jitsu black belt. Helpful for training Jiu-Jitsu, these workout movements will improve your flexibility, coordination and strength while improving your health.

The kids will have their time from 10:15 – 11 a.m. and the adults will be from 11 a.m. to 2 p.m.

The address of the location is 6730 Lone Tree Way Suite 8, Brentwood, CA, 94513. For more information contact jiujitsu@rbbjj.com

To reserve your spot please click here.

Bruno Frazatto sinks a triangle at the WPJJC Trials in Gramado in 2012. (Photo by Ivan Trindade/GRACIEMAG)

The first step to becoming an unpredictable Jiu-Jitsu player is to have a good guard pass and to be complete.

And a complete fighter has to have good submissions, especially good transitions to holds, to not let opponents get too comfortable even when they think they’ve successfully defended an attack.

One such example is the triangle.

When you sink the hold, the opponent’s natural reaction is to counter-attack with lots of pressure, making you decide to replace guard and start all over again. So how about an armbar as plan B?

The opponent withstood the triangle? Turn your hips sideways and dash for the arm, as black belt Dennis Asche teaches us to in today’s video:

Álvaro Romano and Rodrigo Minotauro warm up before training. Photo: GRACIEMAG

A Jiu-Jitsu black belt, physical conditioning coach to MMA stars and a GRACIEMAG columnist, Álvaro Romano is launching his latest Ginástica Natural DVD.

Through the special eight-DVD box set, you’ll learn new lesson sequences and programs that will improve your flexibility and quality of life, whether you’re a Jiu-Jitsu fighter or not.

Get a glimpse of some of what you can have at home to improve your health. To get your DVD box set, click here.