Thai Clinch Rollout

Packers clinch NFC North title

Thai Clinch Rollout

  • AP, MINNEAPOLIS, Minnesota

Sporting fresh division title shirts that few expected them to wear this year, the Green Bay Packers had the message printed across their chests in the jubilant visitors’ locker room: “The North is not enough.”

With Aaron Rodgers taking a back seat while the ground game and the pass rush led the way, the Packers on Monday became National Football Conference (NFC) North champions for the first time in three years and delivered Minnesota’s first defeat at home this season.

Aaron Jones rushed for 154 yards and two second-half touchdowns, while Za’Darius Smith had five tackles to lead a stifling performance by the defense as the Packers beat the Vikings 23-10.

Photo: AFP

“There’s really nothing checking that first box on the goal list,” said Rodgers, who was picked off without throwing a touchdown pass for the first time in 18 games.

The Packers (12-3) made Matt LaFleur the 10th rookie coach in NFL history to reach 12 victories, winning for the first time in four tries at US Bank Stadium with a dominant finish after trailing 10-9 at halftime.

Green Bay stayed in position for a first-round bye in the playoffs and the top seed — with home-field advantage until the Super Bowl — is still in sight.

“ I’ve been telling the guys the last few weeks, the only thing I want for Christmas is a hat and a T-shirt, and they came through with it, man,” said Smith, the team’s top free-agent signing. “My Christmas gift is here already. I’m happy.”

The Packers stormed back from three first-half turnovers, including the rare interception by Rodgers, to silence the deafening crowd and seal the Vikings (10-5) into the sixth playoff seed.

Kirk Cousins was sacked five times and he threw an interception in the third quarter that set up the first score by Jones, who leads the league with 16 rushing touchdowns.

The Vikings had 132 total yards, as Cousins fell to 0-9 in his career on Monday nights.

“When you don’t convert third downs, go three-and-out, you just don’t have that many plays. You don’t have many bites at the apple to get going,” Cousins said. “We certainly did not play well enough from start to finish.”

The Vikings only had seven first downs and never netted a drive longer than 31 yards in a concerning regression. They wasted a fine performance by their defense, which has produced 10 turnovers in the past two games.

“Give Green Bay some credit. They did some good things and that’s what happens when you don’t play as good as you can,” Vikings coach Mike Zimmer said.

Minnesota’s frustration over a stalled offense that averaged nearly 30 points over the previous 10 games only increased in the second half.

Stefon Diggs caught a 28-yard pass on third-and-18 in the third quarter, but Cousins was intercepted later on the drive when Diggs was tangled up with Jaire Alexander and Kevin King made a leaping grab, before a 39-yard return.

The Vikings punted on fourth-and-one from their 45 to white-flag their ensuing possession.

Cousins cost Minnesota the completion of a comeback from a three-touchdown deficit at Green Bay on Sept. 15, when his second interception of the game, also by King, came on an off-balance throw into end-zone coverage on first-and-goal late in the fourth quarter of a 21-16 defeat.

Since that iffy first month of the season, Cousins had played as well as nearly any quarterback in the league to help the Vikings clinch a spot in the playoffs when the Los Angeles Rams lost on Saturday. That was by far the best thing to happen to them this weekend.

“It’s pretty frustrating that we lost, regardless if we’re in the playoffs or not. You want to win games convincingly,” said Diggs, who caught a second-quarter touchdown pass from Cousins three plays after Anthony Harris picked off Rodgers by darting in front of Davante Adams.

Packers defensive coordinator Mike Pettine again schemed well against Cousins and the Vikings, keeping his outside linebackers extra wide to prevent the rollouts and screens that Cousins excels at.

“The defense played their minds. Za’Darius, I don’t even know what to say,” said Adams, who had 116 yards on 13 catches.

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Dumbbell Arm Exercises For Beginners

Thai Clinch Rollout

You’ll perform the circuits up to five times in one workout, making for an intensity similar to a five-round UFC title fight. In addition to working nearly every muscle at once, most of the exercises provide a severe challenge to your balance, building core strength as well as champion-worthy abs.

If you’re a UFC fan, you’ll notice that many of the moves look similar to fighting techniques you’ve seen in the Octagon. The Thai clinch rollout replicates pulling an opponent’s head down for a knee strike. The band smackdown prepares you to stuff an opponent’s takedown attempt. And of course there are the various dumbbell punches.

After four weeks on this program, you may not want to step into the Octagon yourself, but you’ll at least look you could. Directions Frequency: Perform each workout (A, B, and C) once per week, resting at least a day between each session.

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Dumbbell Workouts – A Smart Way To Exercise

You don’t need much space, and you can find them anywherefrom the dinkiest hotel fitness center to your uncle’s garage. We’ve put together the ultimate dumbbell-only routineone you can do with just a few pairs of weights.

Why It Works Using dumbbells allows you to train one side of your body at a time, which is great for curing any strength imbalances you’ve developed. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side.

Hello, six-pack ! Directions Frequency: Three times per week, in the following sequence, resting at least a day between each session. Time Needed: 30 minutes How To Do It: Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. On all one-handed (or one-legged) moves, repeat with opposite limb.

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The Kettlebell and Dumbbell Ladder Workout

Lower to the back to the starting position with the weight lifted off your lower back. Do three sets of 12 to 15 reps! Keep reading for one more beginner-friendly dumbbell exercise. Hammer Curls One of the simplest dumbbell exercises is a hammer curl. To take it up a notch, go for balancing hammer curls .

But if this is too much, then just stand or sit on a medicine ball without lifting your legs. Stand firmly with both feet together while holding a weight in each hand. Shift your weight into your left foot, and slowly lift your right knee up.

Inhale as you bend your elbows, bringing the weights straight up toward your shoulders, keeping your palms facing one another. Exhale as you bring the weights back down to the sides of your body. Repeat for a total of eight to 12 reps, and then switch to the other leg for eight to 12 reps.

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The Dumbbell Workout

You can perform an extreme exercise on a multi-thousand-dollar piece of equipment, but it will not be effective if you fail to challenge your body. To make sense of the madness, I recommend ditching all but the most basic types of equipment. A prime example of this philosophy is the kettlebell and dumbbell complex below.

With only two pieces of equipment, you can build full-body strength and muscular endurance. You don’t even have to move your feet, but trust meyou will be on the floor when you finish. Instructions Select a kettlebell that you can squat at least 10 reps with and a pair of dumbbells with which you can perform 10 rows.

Position the kettlebell between your feet and the dumbbells parallel to each other a few feet in front so that you can assume a push-up position without moving. Complete the following exercises in ladder fashion, keeping your feet stationary throughout the entire complex. High-Pull the kettlebell to a goblet position.

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Work Out in Less Time: The Power Pairs Dumbbell Workout

There is a wrong way to do the exercises, and this too can result in injury or at a minimum, a lack of conditioning or effectiveness. Using a mirror helps you to see if you are using correct form. In addition, experts recommend that with any type of weightlifting program, you have someone spot you at all times.

Spotting entails having a person who watches every step of your workout to be sure you are not overextending yourself and to provide support and encouragement at critical points. A properly executed dumbbell workout will push your muscles to their limits and even a lightweight dumbbell can hurt heck if you drop it on your head or toe.

Lastly, it is a good idea to check with your physician or fitness professional before beginning exercises if you have health concerns or have experienced an injury, especially in the back or shoulder area. Dumbbell Workout Exercises When people think of dumbbell workouts, they often think of working the biceps and triceps.

And in fact, dumbbells are ideal for strengthening and growing these muscle groups. However, there are exercises that incorporate dumbbells in ways that work every major muscle group in the body. The following six exercises each tackle one area of the body. They are some of the most common and easy to understand. 1.

) Build those biceps Hammer Curls – Stand straight and slightly loose with a dumbbell in each hand.
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(If you lose balance during part B, do the exercise as two movements: First pull the ball toward you, then do the press.) 7. V-Sit Incline Press Targets biceps, triceps, shoulders, upper back, core, and quads Sit with your knees bent and feet flat on the floor. Hold a pair of dumbbells in front of your shoulders, as shown.

Lean back so your torso is at a 45-degree angle, then lift your lower legs until they’re parallel to the floor, keeping your knees bent. Engage your core and press the dumbbells up and away from your body until your arms are straight. Return to start. That’s one rep. Do 15 to 20. 8.

Side Plank with Rear Fly Targets shoulders, upper back, obliques, and core Grab a dumbbell with your right hand and lie on your left side, then prop yourself up on your left forearm and raise your hips so your body forms a straight line. Extend the weight in front of you at shoulder level.

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Basic Strength Program for Muay Thai — Ambush Muay Thai in Austin & San Antonio, TX

Thai Clinch Rollout

Ambush Basic Strength is a strength program that is designed to be directly applicable to the strength needs of a Muay Thai fighter.

Our program is very simple and uses minimal equipment, only kettlebells and bodyweight. It is very simple to apply as it revolves around a small set of core concepts and categories of movements.

It also provides a framework to easily generate functional strength routines that implement the concepts.

Acknowledgement: Our strength program heavily borrows ideas from kettlebell programs StrongFirst and Dragon Door, strength coaches Pavel Tsatsouline, Dan John, and Pat Flynn, and Muay Thai strength coach Don Heatrick. Please see their articles, books, and videos for more detail on the concepts we present here.

Kettlebell Movements

Kettlebell movements are divided into two general categories: ballistics and grinds.

Ballistics Grinds
Executed fast.Executed slow.
Generate power in a dynamic fashion.Generate power in a sustained fashion.
Performed in a wide range of motion.Performed with constant tension.
  • KB swing
  • KB snatch
  • KB clean
  • plyo jumps
  • Turkish get-ups
  • military press
  • pull-ups
  • deadlifts

There are also some movements that can be considered “hybrid”, these are often compound movements that combine a grind with a ballistic. Examples are KB thrusters, KB deadlift/high-pull, KB clean/press, etc.

Muay Thai striking is comprised of ballistic movements, hence we tend to weight our strength program toward the ballistics. Muay Thai clinching is grind movements, therefore we do also include grinds into our program.

Human Movements

Functional strength training focuses on training movements rather than muscles. Functional human movements are divided into these five categories:

  • Loaded carry
    • Focuses on total muscle interaction.
    • Moves up & down, forward & back.
  • Squat
    • Focus on front of lower body.
    • Maximal knee and hip bend.
    • Moves up (eg, front squat).
  • Hinge
    • Focus on back of lower body.
    • Minimal knee bend, maximal hip bend.
    • Moves forward (eg, deadlift, KB swings).
  • Pull
    • Focus on back of upper body.
    • Moves back (eg, row) & down (eg, pull-up).
  • Push
    • Focus on front of upper body.
    • Moves forward (eg, push-up) & up (eg, press).
Kettlebell Bodyweight Carry Squat Hinge Pull Push
KB turkish get-up KB farmer walk KB rack walk KB waiter walk KB duck walk
KB goblet squat KB front squat KB OH squat KB lunges hindu squat pistol squat lunge
KB 2H swing KB 1H swing KB start-stop swing KB snatch KB clean KB suitcase deadlift KB 1L deadlift plyo jump tuck jump broad jump
KB row KB high-pull pull-up negative pull-up pull-up hold supine pull-up
KB strict press KB push press KB push press push-up hindu push-up plank handstand

The movements are listed in order of impact for general functional strength.

However, for Muay Thai specific strength the hinge movements are the most important, in particular the KB swings are extremely beneficial and should be trained very frequently.

Pull movements are also particularly important, in particular pull-ups and their variations, as this develops strength for Muay Thai clinching.

Core Movements

Core work is important for Muay Thai, both to develop explosive power as well as to condition the body to absorb strikes. Core movements are divided into three categories: upperlower, and oblique.

Upper Lower Oblique
sit-up crunch leg-overs 1/2 get-up wheel rollout leg raise flutter kick reverse crunch hip lift scissors Russian twist side plank side crunch KB side bend KB OH side bend

When planning a strength training session, choose a rep scheme that best reflects your intent and goals. In general, grind sets will be smaller while ballistic sets can be higher. For grind sets, reps/set goals are:

  • Strength: 1-8 reps/set
  • Muscle: 5-12 reps/set
  • Endurance: 12-20 reps/set

Ambush Basic Strength is largely focused on increasing strength, total grind reps will be in the 9-32 range, depending on weight. Common rep schemes are 5×5, 3×5, 5×3, 4×8, 8-6-4, 5-4-3-2-1, 2-3-5-2-3-5-2-3, etc.

Ballistic sets can be higher, generally in the 10-20 reps/set range, and total ballistic reps per movement will be in the 50-100+ range.

Core sets are similar to ballistic sets and can be higher, commonly in the 15-30 reps/set range, and total core reps per movement will be in the 75-150 range.

Routine Formats

Routines can be structured in a variety of ways to offer different challenges and diversity. Formats include:

  • Sets or supersets: Perform each movement for # of reps & # of sets w/ rest between each set, or alternate movements between sets for 'active rest' and  to use time more efficiently.
  • Complexes: Perform compound exercises that are performed successively and without interruption.
  • Intervals: Perform a movement or multiple movements for # of reps on a specified interval of time. For example EMOM, or “every minute on the minute”.
  • AMRAP: Or “as many reps/rounds as possible”.  Perform a # of reps of a movement or a compound movements as many times as you can within a designated amount of time.
  • For time: Perform a designated volume of a movement or compound movement in the shortest time possible.
  • Challenge: Perform a movement or compound movement with a specific time or rep goal. Once the goal is reached, increase weight/volume or decrease time until the goal is reached again.

Routine Framework

We generally structure our strength routines into the following phases:

  • Core work
  • Stretch & movement prep
  • Strength work

For core work, we pick 1-2 movements from each of the 3 categories (upper, lower, oblique). We perform each core movement for 20-30 reps each for 3-4 rounds.

For strength work, we structure routines with the following guidelines:

  • Choose 1 movement from 2-5 of the 5 human movements (loaded carry, squat, hinge, pull, push).
  • Choose a total # of reps for each movement weight (lower reps for high weight, higher reps for low weight) and movement category (lower reps for grinds, higher reps for ballistics).
  • Choose a workout format and divide the total # of reps accordingly.

Guidelines for average KB weights are:

  • Women: Start w/ 8kg (18lb), work up to performing most workouts w/ 16kg (35lb).
  • Men: Start w/ 16kg (35lb), work up to performing most workouts w/ 24kg (52lb).

Sample Routines

These sample routines demonstrate the concepts and framework described above. Note how although the routines are diverse they all follow the described structure, and continued application of the structure can easily generate many more routines.

  • “The Gunslinger”
    • (core, x3 rounds)
      • x25 sit-ups
      • x25 1/2 get-ups (each side)
      • x25 leg lifts
    • (stretch & movement prep)
    • (strength, complex, x5 rounds)
      • x5 KB clean, to KB front squat, to KB push-press
      • KB waiter walk
      • (repeat other side)
  • “Roger Murtaugh”
    • (core, x3 rounds)
      • x25 leg-overs (each side)
      • x25 side crunches (each side)
    • (stretch & movement prep)
    • (strength, x5 rounds)
      • x10 KB 1H swings
      • x5 KB clean
      • x5 KB lunge (down & back up)
      • x3 KB push press
      • (repeat other side)
  • “B. A. Baracus”
    • (core, x3 rounds)
      • x25 bicycle crunches
      • x25 flutter kicks
      • x25 plank side bends (each side)
    • (stretch & movement prep)
    • (strength, superset, x8 rounds)
      • x12 KB swings
      • x6 KB goblet squats
      • x3 4-count pull-ups
      • 0:20 plank push-up hold
  • “Ellen Ripley”
    • (core, x3 rounds)
      • x25 KB sit-ups
      • x12 KB side bends (each side)
      • x25 4-count flutter kicks
    • (stretch & movement prep)
    • (strength, superset, x5 rounds)
      • x6 KB push press (each side)
      • x12 KB goblet squats
      • pull-up hold as long as possible
    • (strength, AMRAP)
      • KB 1H swings for 5 minutes (switch as needed)
  • “Connor MacLeod”
    • (core, complex, AMRAP 6 minutes)
      • x1 half get-up (each side)
      • x1 reverse crunch
      • x1 plank side bend (each side)
    • (stretch & movement prep)
    • (AMRAP 15 minutes)
      • x1 KB clean
      • x1 KB 1H swing
      • x1 KB snatch
      • x1 KB push press
      • x1 KB front squat
      • (x3 cycles, then switch hands)
  • “Simple & Sinister”
    • (core, x3 rounds)
      • x25 sit-ups (elbows stay touching the ground)
      • x25 leg-overs (each side)
      • x25 russian twists
    • (stretch & movement prep)
    • (strength)
      • x100 KB 1H swings, switch as needed, goal < 5 minutes.
      • x10 KB Turkish get-ups, goal < 10 minutes.
    • note: This is “Simple & Sinister” from StrongFirst coach Pavel Tsatsouline.
  • “Max Rockatansky”
    • (core, x3 rounds)
      • x20 half get-ups (each side)
      • x20 reverse crunches
      • 0:30 side plank hold (each side)
    • (stretch & movement prep)
    • (strength)
      • 400m KB 1H farmer walk, switch hands as needed
      • x15 KB 2H swings EMOM 15 minutes
  • “El Mariachi”
    • (core, x3 rounds)
      • x25 flutter kicks
      • x25 bicycle crunches
      • x25 side crunches (each side)
    • (stretch & movement prep)
    • (strength, x4 rounds)
      • 1 minute KB 2H rack walk
      • x10 KB 2H dead stop swings
      • x6 KB goblet squats to 2H push press
      • max pull-ups
  • “Ivan Drago”
    • (core, x3 rounds)
      • x25 flutter kicks
      • x25 leg-overs (each side)
      • x25 Russian twists
    • (stretch & movement prep)
    • (strength, every 12 seconds for 10 minutes)
      • KB 1H thruster, hold KB OH at extension until next interval, switch hands as needed
    • (strength, x5 rounds)
      • x5 KB 1L deadlift (each side)
      • x5 negative pull-ups (ladder down each round: x4, x3, x2, x1)

Challenge Rounds

These challenge rounds can be integrated into regular strength routines, they can also be good solo routines when time is short. Each of these routines have a measurable goal whose results can easily be compared from session to session, as well as providing clear guidelines of how and when to progress.

  • “The Terminator”Max KB 2H swingsPerform as many KB 2H swings as possible, until you can't hold onto the KB any longer. Once you can consistently hit 100, move up in weight.
  • “Conan”100 KB snatches for timePerform 100 KB snatches for time, switching hands as needed. Once you can consistently finish in < 5 minutes, move up in weight.
  • “Predator”KB 1H swings AMRAP in 3 minutesPerform as many KB 1H swings as possible in 3 minutes, switching hands as needed. Once you can consistently hit 100, move up in weight.
  • “RoboCop”KB 1H farmer walk for timePerform a KB 1H farmer walk for as long as possible. Once you can consistently hold on to the KB for 2 minutes, move up in weight.


A TRX Workout for MMA Athletes

Thai Clinch Rollout

TRX Anti-Rotation Press

The demands of mixed martial arts are grueling and the demands placed on the core probably trump all other sports. With the research now available from people Stuart McGill we clearly know that flexion (crunching and sit-ups) based training for the core is not a wise choice. Not only is repetitive flexion dangerous, it is also lousy for performance enhancement.

I will sometimes run into the argument that because flexion happens so much in MMA we should train it in our programs. I couldn’t disagree more. These athletes are going through so many cycles of flexion during their “skill training” that it is absurd to intentionally program or train lumbar flexion for the core.

A larger demand in MMA is the ability to maintain a tight core and stable spine. During a fight, an MMA athlete is resisting flexion, extension and rotational forces at the core area. Here are some examples:

Striking – As the athlete stikes, the core must stay rigid and prevent excessive movement in order for forces to travel from the ground, up through the hips/core come out the extremities. If the core is not stable, power would be lost and the punch would be weak. This is called an energy leak.

Clinching – Imagine Anderson Silva getting a Muay Thai clinch around your neck. Do you think he is going to be nice? No, he is going to steer you around the octagon while trying to make you eat knees. Beyond solid defensive technique the thing that is going to save you is a strong and stable core…. One that can effectively RESIST movement.

Base – Maintaining a strong base is everything. This could be avoiding take downs or avoiding sweeps from the ground. Again, it’s “anti-movement.” The athlete with better base will feel freight train on top of their opponent!

Now that you understand the demands, here are some great ways to train the core for MMA using the TRX Suspension Trainer:

Anterior Core Progression #1 (Planks)

TRX Plank

Coaching Cues:

  1. Maintain “pillar” type stability
  2. Do not allow excessive arching at the low back
  3. Perform a 30 sec hold. Once proficient progress to the next exercise rather than progressing in time

TRX Body Saw

Coaching Cues:

  1. Same as above. Perform for reps or time

TRX Body Saw/Knee Tuck

Coaching Cues:

  1. Perform the knee tuck without rounding the low back

TRX Walk Out

Coaching Cues:

  1. Same as above. Imagine balancing a glass of water on the hips. This will create an anti-rotation effect for the core.

Anterior Core Progression #2 (Roll Outs)

TRX Kneeling Roll Out (Steep Angle)

Coaching Cues:

  1. Begin with the anchor point behind you
  2. Do not allow any arching from the low back

TRX Kneeling Roll Out

Coaching Cues:

  1. Begin with the anchor point in front of you
  2. Same as above

TRX Standing Roll Out

Coaching Cues:

  1. Same as above from a standing position

Lateral Stability Variations

TRX Side Plank

Coaching Cues:

  1. Maintain “pillar” type stability
  2. Perform 3×10 second holds each side
  3. When the hips come back to the floor slightly bend the knees so the spine stable

TRX Hip Drop

Coaching Cues:

  1. Create a small angle
  2. Keep hips and chest facing the same direction
  3. Make the “hip drop” motion subtle and smaller than you think

TRX Anti-Rotation Press (Pallof Press)

Coaching Cues:

  1. Create a small angle with a split stance
  2. Press the TRX straight forward from the chest
  3. Maintain a tall spine and avoid gravity from pulling you into rotation

Give these a shot, and I guarantee you will start being a monster on the mat!

Dewey Nielsen is a Performance Enhancement Specialist and Certified Personal Trainer from the National Academy of Sports Medicine. He is the co-founder/co-owner of Impact Performance Training ( and the co-founder, owner and coach of Impact Jiu-jitsu (


Top 10 Core Exercises for MMA Fighters | Onnit Academy

Thai Clinch Rollout

Core development is an essential physical attribute for any MMA, martial artist, combat, or sports athlete. Dedicated fighters understand its importance in increasing explosive power, improving overall strength, maximizing mobility, reducing stress on the body, and minimizing your injuries.

The unfortunate thing is that core training is often overlooked by most combat athletes or they minimize core training to basic plank exercises. If you want to achieve superior fitness and improve overall athletic performance then you need to prioritize exercises designed specifically to build a stable core into your strength and conditioning program.

In this article we will look at what the core is, its function, and benefits to combat fighters and athletes using the best bodyweight core exercises that you can introduce into your workouts immediately.

What is the Core?

The core is a collection of muscles, which stabilize, rotate and move the spine. Close to the spine and deep inside the abdomen is the inner core, which is composed of the diaphragm, pelvic floor, multifidi, deep cervical flexors, and transverse abdominis. These strange-sounding muscles engage first during movement or breathing to protect the spine.

The outer core muscles are also responsible for stabilizing and protecting the spine, and include the lats, spinal erectors, glutes complex, and hip flexors. The anterior muscles (abdominals) are the most well known members of the outer-core assembly.

The Function of Core Exercises for MMA Fighters

The core works as one unit, stiffening to protect the body and to transfer force from our lower body to our upper body during athletic movements. The core is also the most important factor for transferring explosive power. When your core muscles are weak, then your nervous system puts a HALT to any explosive movement as a protective mechanism to support the spine.

This means if you are throwing a strike or a kick, your energy will not make it into your strike. Also, when you have insufficient core stability, it will set you up for injury and limit your mobility.

If your core is strong when your fist lands, the force of your strike will transfer through your opponent. Generating a knockout punch, thanks to the strength of a stable core. The force generated from the legs and through the core during a Judo throw, is one example of this.

A strong and stable core also allows the body to function as an integrated unit and compete the throw with force.  If the core is weak, the bridge will collapse and the extremities will, in turn, be weak.

A Muay Thai clinch is another move where core stability is vital. Your goal being to deliver knees, elbows, and throws to keep your opponent in check. You need to develop your core stabilization strength to better take advantage of this position.

Having good rotational and anti-rotational core strength is important as well. Let’s take grappling for example, when your opponent wants to pass your guard by throwing your legs to the side, if you have good core strength, it can help you repulse the guard pass.

Rotational strength will also help with striking when you rotate from your hips and shoulder to add extra speed. A Strong Core Improves Athletic Performance.

The muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of power to the arms and legs. All powerful movements originate from the center of the body out, and never from the limbs alone. You need to develop a stable spine defore any powerful, rapid muscle contractions can occur in the extremities.

Basically, every athletic movement that a combat athlete needs to perform needs the use of a strong core.

Core Exercises that Improve Athletic Performance

Now that you understand the importance of developing a strong core, let’s take a look at the type of exercises that will help you to achieve this. I am going to show you the top bodyweight core exercises so you can see that you don’t need any fancy pieces of equipment or weights to achieve a rock solid core.

Anti-Flexion and Core Stability Exercises

The goal of anti-flexion exercises is to resist flexion or bending through the lumbar spine. The key when performing these movements, however, is to keep your low back neutral and squeeze your glutes at the midpoint of the movement. Exercises Planks and Back Extensions can help.

Anti-Extension Core Exercises

The goal of anti-extension exercises is to resist extension through the lumbar spine. You must keep the spine neutral and do not allow your lumbar spine to overextend. Exercises such as the Ab Wheel,  Stability Ball, and Bodyweight Roll Outs are good examples.

Anti-Lateral Flexion Core Exercises

The goal of anti-lateral flexion actually is to resist lateral flexion, or side bending, through the lumbar spine. The key is to lock your spine into place and not move it.Using exercises Side Planks, Farmers Walks, or just holding a dumbbell in one hand for time without allowing side bending is great.

Anti-Rotation – Rotational

With anti-rotation exercises, the goal is to resist rotation through the core and lumbarspine. The key here is to lock the core down and not allow any rotation through the core and lumbar spine.

Exercises the Pallof press or Anti-Rotation bag holds are great exercises. For rotational exercises the goal is to rotate through the thoracic spine. These movements can help with general mobility and striking power.

 Exercises Medicine Ball Throws, Band Rotations or Tight Rotations are great.

Hip Flexion

Hip flexion exercises need to be done with a neutral spine, without rounding the lower back. The goal of these exercises is to keep your core and low back in a neutral position, while simultaneously flexing your hips. Performing exercises Jackknifes on a stability ball and Hanging Leg Raises can help.

What Are the Best Bodyweight Core Exercises?

Core exercises are most effective when they engage many muscles throughout the torso that cross several joints and work together to coordinate stability.

Core muscles need to work as a unit, contract at the same time, across different joints in order to stabilize the spine. Some of the best core exercises are simple bodyweight exercises.

Top 10 Core Exercises for MMA Fighters

Not everyone has access to equipment that many core exercises and movements are used with. But you can get incredible results from just using your bodyweight and the right core exercises to develop strength and stability. Start all exercises with your bodyweight and then progress to resistance, advanced, or unconventional exercises.

Check the 10 Best Bodyweight Core Exercises for Athletes and non-athletes a . If you want to develop a solid core structure to help improve performance, increase power, and develop overall strength, then start implementing this exercises into your weekly training.

  1. Bodyweight Hand Walk Outs – Anti-Extension Exercise
  2. Push Up Plank Alternating Shoulder Touch – Anti-Flexion and Core Stability Exercises
  3. Short Back Bridge – Core Stability and Hip Flexion
  4. Tight Rotations – Anti-Rotation – Rotational
  5. Bird Dog Variations – Anti-Lateral Flexion Exercises
  6. Side Bridge or Side Plank – Anti-Lateral Flexion Exercises
  7. Plank Bodysaw– Anti Extension
  8. Dead bugs – Anti Extension
  9. Hip Thrusts – Hip Flexion
  10. Hanging Leg Raises – Hip Flexion

So now you have an understanding of how important core training is to your overall athletic performance as a combat athlete, start dedicating core training session into your overall strength and conditioning program.


6 Muay Thai Clinch Techniques: Knees, Elbows, Throws and Drills

Thai Clinch Rollout

chris clodfelter chris romulo clinch defense drills elbows instructional knees mathias gallo cassarino sweeps technique throws videos

The Muay Thai clinch.

It can be your best friend or your worst enemy… and I’m guessing you want to be friends with your clinch game right?

When it comes to learning the intricacies of the clinch game it can get a bit overwhelming. There are basically an infinite number of clinch knees, elbows, sweeps, defensive moves and off-balance techniques that you have to be aware of to be proficient when battling on the inside.

So, in order to help you add more variety to your and embrace the clinch game I want to share you some of the best Muay Thai clinch techniques that you should consider adding to your skill set.

First I want to show you a couple effective clinch knee techniques that you can utilize to land a flush knee either to your opponents body or head.

The first video below is by UK Muay Thai champ, Damien Trainor of K-Star Legacy Gym who demonstrates a useful off-balancing technique followed by a knee.

The second video (which is apart of my complete clinch course) isn’t necessarily a “clinch” knee, but it’s still an essential technique to learn if you want to land some brutal spear knees to your opponents sternum.

Muay Thai Spear Knee Technique

The knee is obviously a devastating strike if landed with power and accuracy, but so are elbows!

Muay Thai elbows inside the clinch can lead to fight-ending cuts or even some of the most spectacular knockouts you’ll ever see. If you’re looking to add some deadly elbow techniques to your arsenal of attacks, then the following two videos are exactly what you need.

The first video tutorial is a killer inside elbow technique demonstrated by Muay Thai champion Mathias Gallo Cassarino of 7 Muay Thai Gym. Mathias has used this elbow technique in a number of his fights (as you’ll see in the videos) so it’s effectiveness can’t be questioned

The second technique tutorial is a dangerous spear elbow attack that can slice your opponents face up shown by former USMTA champ Chris Clodfelter of Eight Points Muay Thai. Both of the Muay Thai clinch techniques in the videos are great additions to any Nak Muay’s fight game!

Muay Thai Spear Elbow Setup Technique

And lastly, we can’t forget about the Muay Thai sweeps from inside the clinch!

Being able to show dominance over your opponent by constantly slamming them on their backs is going to score you some majorpoint. On top of that, you’ll also be hurting them, tiring them out (from picking themselves up) and demoralizing them… which is a perfect mixture when trying to win a fight.

The next two videos are two of my favorite Muay Thai clinch sweep techniques that I personally use during my sparring sessions and fights.

The first one is from my Clinch King video course and is by far my most effective technique when inside the clinch. The second video is a clinch drill demonstrated by former WKA champ Chris Romulo of CROM Physical Culture.

This drill will not only help you sweep your opponent, but also defend certain techniques inside the clinch as well… check em out!

Muay Thai Clinch Drill and Throw | Knee Guard Defense to Clinch Toss

If you enjoyed these clinch videos and want to continue learning more techniques, sweeps, knees and elbows from the inside position, then make sure my Clinch King video course for a complete breakdown on the inside game.

There are NEW Muay Thai videos released on my channel every week! Make sure to keep checking back and subscribe to my channel for updates on new Muay Thai techniques, workouts, drills and combos!

If you want more in-depth technique tutorials, video breakdowns, training tips and more, then you gotta check out


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