If you train in BJJ or submission fighting the term crush the bug means using your body weight from the top position to submit your opponent by making it impossible for him to breath. This week Stephan Kesting takes about this important position, If you ever want to get good at ground fighting one has to master using your body weight and use base to control and annoy your opponent

Also Stephan talks about one of the most important exercise anyone can do in jujitsu – The Pull up. His may be the most basic of exercises but also one of the most important to help create strength. Stephan talks about various methods of the pull up and new ways to make your pullup routines more fun.

Enjoy

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Learning to Crush the Bug

A large part of jiu-jitsu is using your weight to immobilize your opponent; "crushing the bug" as it is sometimes referred to. When done properly, the application of your body weight from the top position can be enough to submit your opponent by making it impossible for him to breath. Even if your opponent doesn't actually tap out, one of these diaphragm chokes can take much of the wind out his sails and reduce his will to fight.

A barrier to learning the nuances of body positioning and weight distribution necessary for this level of pinning is that most people have no way to gauge the effectiveness of what they are doing. In today's newsletter I'm going to share the ABC method of teaching weight distribution, a powerful way to get immediate feedback on the effectiveness of your pins.

Imagine being back in school and writing a test, with a teacher standing right behind you. Would you score higher on that test if your teacher were to give you encouragement, saying "yes, that's it", whenever you started writing down the right answer? Of course you would - getting immediate feedback always helps your performance.

So try this:

Start out by pinning your partner in side mount or knee mount - these are the two easiest positions to initially apply this in. Now get your partner to slowly recite the alphabet, saying "A, B, C, D...", out loud. If he is able to speak easily then there is something wrong with your positioning; most likely you are putting too much weight onto the mat instead of onto your opponent.

Now adjust your position: try getting off of your knees, lifting your elbows, shifting your weight from his belly onto his diaphragm, etc. When it becomes hard for him to breathe and his recitation starts to sound labored - "A..... gasp....B.....gurgle........c-c-c....." - then you've got it right!

If you're an instructor teaching a class then give the ABC method a try. It makes for a very effective demonstration, because it leaves no doubt in anyone's mind that the pinning position is, in itself, an offensive weapon.

I have written other tips and articles on this topic, which you can check out by going to these additional resources:

Crushing the Bug
http://www.grapplearts.com/2006/03/crushing-bug.htm

Choking the Diaphragm
http://www.grapplearts.com/2005/07/one-more-thing-about-choking.htm

How to make side mount heavier
http://www.grapplearts.com/2006/04/how-to-make-side-mount-heavier.htm

19 Pull-Up Variations for BJJ and Submission Grappling

In previously newsletters I've sung the praises of the pull-up.

Grappling is much more about pulling than it is about pushing - using your arms to maintain the over and under grip in rearmount, tightening up the rear naked choke, bodylocking an opponent, or hugging someone's leg when applying the kneebar are all examples of pulling. Pull-up training makes your pulling movements (and your isometric holds) much stronger.

So check out the new Youtube video I finished editing last night. It features 19 variations to challenge your upper body pulling and gripping muscles.

http://www.youtube.com/watch?v=i7gwlk9wKi4

I filmed this video in a 40 minute span and was getting tired by the end - I wonder why? My lats were also pretty sore for the next few days, a pleasant and ever-present reminder that my body was recovering and getting stronger.

Additional resources on this topic:

My Favorite Upper Body Exercise:
http://www.grapplearts.com/2005/04/my-favorite-upper-body-exercise.htm

More About Pullups:
http://www.grapplearts.com/2005/05/pull-ups-continued.htm

Details on the Rear Naked Choke (including the "over under" grip) http://www.grapplearts.com/2006/11/roadmap-for-rear-naked-choke.htm

So for your reference, here is a list of the exercises I show in the video previously mentioned

1. Standard Pull-ups
2. Standard Chin-ups
3. Parallel Grip Chin-ups
4. Wide Grip Pull-ups
5. Triangle Pull-ups
6. Alternating Chin-ups
7. Towel Grip Chin-ups
8. Gi Grip Chin-ups
9. Bodylock Pull-ups
10. Short Choke Pull-ups
11. Crunched Pull-ups
12. Upside Down Pull-ups
13. Weighted Pull-ups (weightbelt)
14. Weighted Chin-ups (medicine ball)
15. Weighted Chin-ups (weight between knees)
16. Reclined Pull-ups
17. Reclined Rope Pull-ups
18. Plyometric Reclined Pull-ups
19. Weighted Chin-up (heavy bag)

Stephan Kesting
www.grapplearts.com

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