November 12, 2022,
It begins with upper shoulder and neck hand fighting.
Then you could be taken by surprise when your opponent attacks your legs and attempts to torpedo under you for an alligator roll and take down.
One of the ways that you can counter that is with a move called the Wrestling Sprawl.
Your response is to bring your legs back and allow your hips to hit the mats. Your chest and head should be up off the mat. This is a strong committed defense to stop your opponent if she gets to your legs.
Here is a brief exceptional female wrestling video that demonstrates the sprawl. https://www.youtube.com/watch?v=6DYyE4pB7qs
Now for a little more detail.
A sprawl is a martial arts and wrestling term for a defensive technique that is done in response to certain takedown attempts, typically double or single leg takedown attempts.
The sprawl is performed by scooting the legs backwards, so as to land on the upper back of the opponent attempting the takedown. The resultant position is also known as a sprawl or sprawling position.
Ideally, the sprawling combatant should create safe hip extension as much as possible and keep her knees off the floor.
Her options from the sprawl include attempting to gain leverage on the lower back by hooking underneath the elbows, throwing in a headlock, and grabbing her opponent's ankles and trying to get behind her opponent.
Very important, keeping the knees off the ground creates more weight pushing down on the opponent.
A well applied sprawl works so many of your muscles including your shoulders, arms, glutes, quads, hamstrings and essential core muscle.
Here is another video depicting a female grappler applying the sprawl that you might find helpful. https://www.youtube.com/watch?v=9dFVi6geYUA
In mixed martial arts, sprawling is an important aspect of the sprawl-and-brawl strategy, while it is also used by numerous other wrestlers and mixed martial arts stylists.
grapplingstars.com fciwomenswrestling.com femcompetitor.com, fcielitecompetitor.com fciwomenswrestling2.com Tumar-Shutterstock-photo-credit-Editorial-use-
The body part that we choose to focus on today are your shoulders and chest. It is the “pressing” down on your opponent that will be one of the more powerful elements of this move.
Time to turn to some experts. Let’s walk over to the book store and help build your muscle strength for those press downs.
Essential Chest & Shoulders: An Intense 6-Week Program by Brungardt, Kurt
By Brungardt, Kurt | PB |
“Want a chest to treasure?
Work your back The secret to a strong, powerful chest is the right balance of upper-body strength. That means doing as many exercises, sets, and reps for your back as for your chest. And that great set of shoulders?
Again, the key is balancing shoulder work with chest and back exercises. In Essential Chest & Shoulders, best-selling fitness author Kurt Brungardt shows you how to pull off this upper-body balancing act with a masterful 6-week play designed to make you bigger, stronger, and more studly, whether you're viewed from the front, back, or anywhere in between. YOU'LL LEARN: * How to build impressive muscle without injury * Why working your chest gives you killer abs * The stretches that help you get bigger * How short workouts and long recovery produce a great body * Foods that fuel versus foods that fool.”
Sounds very effective.
Let’s obtain some additional suggestions. We have a visiting writer with some great ideas.
How to Build Shoulder Muscles Safely
By Jack A Bush
No one can be considered to have a great physique without having built up some great shoulder muscles. Knowing how to build shoulder muscles safely is important. One of the concerns that often arise when attempting to build up shoulder muscles is injury. The shoulder is a lot like the hip; a ball and joint assembly. It is, however, not nearly as robust and strong. Because of its relative fragility, it's important to build up the associated shoulder muscles using the proper techniques. Always stretch before you begin to perform your routine for building shoulder muscle, and always practice good form to minimize the possibility of incurring an injury. To build impressive and strong shoulders is a matter of focusing upon the major shoulder muscles: the trapezius (also called trap), the deltoid (delt to some), and the rotator cuff.
Working the Trapezius
Your shoulder blades have a wide range of motion: retraction, elevation, and rotation which are all made possible by the trapezius. Adding mass to this muscle involves shrugs - yes, shrugs. When building shoulder muscle in the trapezius, you use the same muscles you'd use to indicate "beats me" to a question to which you don't know the answer, but you do it intentionally. Don't circle the shoulders. Shrug them up as high as you can and hold them at that level for a few seconds and then let them fall slowly. A more advanced form or shrug is called the overhead shrug. This is performed by holding a barbell with your arms extended straight up over your head, and then lifting up your shoulders toward your ears.
Working the Deltoids
The deltoid moves the arms away from your body. It moves them from toward the front, the back, and the sides. The deltoid muscle wraps all around the shoulder joint. Building big shoulder muscles must include attention to the deltoids. Deltoids add a definite aesthetic advantage to the shoulders by providing a clear definition between the arm and the shoulder. The best exercises that are used to create and enhance this definition between arm and shoulder are shoulder presses and arm raises. Presses provide the muscle bulk, while raises provide the definition.
Some people perform shoulder presses behind the neck to build up shoulder muscle. It is not advised generally because the risk of injury is high. Performing shoulder presses while standing is the best and safest way to do this exercise. It's not important to use heavy weights when doing arm raises as they are designed to focus only upon definition. Since arm raises are used to develop three separate areas of the deltoids, a set of front, back, and side arm raises should be done either on an arm raise machine or with dumbbells.
The Rotator Cuff
It's important to know how to build shoulder muscles safely, especially when exercising the rotator cuff. It carries the burden of stabilizing the shoulder and, unfortunately, it is historically prone to injury. Always perform the rotator cuff exercises at the end of your shoulder workout routine. It's best to use light weights and sets of external and internal rotation to ensure that you properly tone and strengthen this muscle.
Article Source: https://EzineArticles.com/expert/Jack_A_Bush/600750
Article Source: http://EzineArticles.com/4431377
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https://en.wikipedia.org/wiki/Sprawl_(grappling)
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NOTE: Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.
