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Newer Female Grapplers, Strengthen Your Transition To Submission Through Squats

February 26, 2022,

Learn squats to strengthen your under hook position or you will find yourself scrambling to survive.

An under hook is a clinch hold that is used in grappling to control the opponent.

It is performed from any direction by putting an arm under the opponent's arm, and holding the opponent's midsection or upper body. Having an under hook with one arm is called a single under hook, while having under hooks with both arms is known as double under hooks.

They are very effective if applied correctly to take your opponent down to the mats. To do so, you will need strong thigh muscles to launch.

Squats can help get you there.

The movement begins from a standing position.

Weight is often added, typically in the form of a loaded barbell, but dumbbells and kettlebells may also be used.

We prefer weightless, and we will talk about that soon. Let’s keep squatting.

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When a barbell is used, it may be braced across the upper trapezius muscle, which is termed a high bar squat, or held lower across the rear deltoids, termed a low bar squat.

The movement is initiated by moving the hips back and bending the knees and hips to lower the torso and accompanying weight, then returning to the upright position.

Squats can be performed to varying depths

Once you lower your hips from a standing position and then stand back up, you have performed the basic squat.

Now for some brief benefits.

During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes.

Conversely the hip and knee joints extend and the ankle joint plantar flexes when standing up.

Squats are considered a vital exercise for increasing the strength and size of the lower body muscles as well as developing core strength.

Strong legs are necessary for finishing shots, stand-ups, sprawls and scrambling and eventually the desired take down.

Front squats will make not only your legs strong, but give you the capacity to explode in a better position.

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How do you perform squats effectively?

It depends upon what your goal is.

In our circle, our primary goal is to strengthen the thighs through using a leg press machine at the gym or without weights, taking a break during walking or jogging and simply extend the arms forward and gently but thoroughly squat down.

We only perform five of those at a time.

Why this approach?

Our priority is not to become injured.

Trust us, we have lifted too much weight at the hamstring curl machine which is cousin to the leg press machine and paid the price for it. It took at least a month for our upper thighs and groin area to improve.

It hurt like crazy. Almost with every movement.

We train for repetition with light weights and frequency on the leg press machine.

Having said that, not all would agree.

They would feel for strong thigh muscle, while performing squats, you need to use weights.

Here is a book which speaks to that.

This could be an important goal, so we will list it here, found on Amazon.

Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks Paperback – February 1, 1989

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by Randall J. Strossen (Ph.D.) (Author)

“Riding decades of success, this program has turned human toothpicks into stalwarts, and stalwarts into legends. After a few minutes under a squat bar, you will find out what you're made of: wussies hate it, hardies revel in it...the routine in this book is so tough that only the highly-motivated can handle it. Step up to the challenge of getting bigger and stronger, sans drugs, fancy equipment or food fads. 112 pp.”

Sounds like a good read if you are going to take an aggressive approach to your squat regiment.

As a newer female grappler, maybe you are in the highly motivated category. If so, reading this book might be for you, even if it is to get some ideas.

In our minds, it would be shoot for the moon, so at least you land among the stars, theory.

In summary, strong legs are necessary for finishing shots, stand-ups, sprawls and scrambling moves.

Using the right techniques, front squats will enhance your leg strength and give you the capacity to explode in and to a better submitting position.

Our thinking here is to present you with choices and options. In our minds, you want to make fitness effective, but recreational and enjoyable.

One United Kingdom YouTube Fitness Princess that appeals to our thinking, regarding squats, is Em Sheldon.

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As shared by coturesocial.com, “If you are a regular on the ol’ YouTube then Em Sheldon must ring some bells. As one of the leading British influencers, she has over 84k followers on Instagram and over 51k on her YouTube. She started up her blog EmTalks in 2012 and has never looked back! She originally created the blog whilst trying to apply to universities, to make her application stand out – within 10 months, she had won Cosmopolitan’s Best Newcomer Award!”

Very impressive. See what we mean?

Here is the YouTube video where Em leads the way on weightless squats.

https://www.youtube.com/watch?v=3l9irPJWkn8

And a word from Em.

At her home channel she smiles, “Hey guys, in today's video I take you through a 5 minute squat video that you can do anywhere. This is an ideal home squat workout for women looking to tone up for summer! *Please note I am not a personal trainer, please take guidance on form from a qualified PT.

Thank you so much for watching! Please press the subscribe button, it would mean the world to me! Everything I mention is linked below just open up this description box. INSTA: @emshelx”

We greatly appreciate Em’s guidance.

In the video she introduces us to some gentle jumping squats and, what we like most, is that we get to take a rest.

Then she spices it up with some squats and dance movements. Looks like fun.

That is the idea.

Perform your squats, but have some fun while you do it.

Your thighs and movements during grappling will love you for it.

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https://en.wikipedia.org/wiki/Underhook

https://en.wikipedia.org/wiki/Squat_(exercise)

https://zonaperformance.com/index.php/2021/02/28/top-3-strength-exercises-for-wrestling/

https://www.healthclubmanagement.co.uk/health-club-management-features/Em-Sheldon-social-media-fitness-influencer/32319

https://www.coturesocial.com/2018/06/25/em-sheldon-meet-fashion-fitness-fanatic/

https://femcompetitor.com/

https://grapplingstars.com/

https://www.fcielitecompetitor.com/

https://fciwomenswrestling.com/ 

 

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