Biomechanics of inverting for jiu jitsu
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The concept of inverting often used in sport jiu jitsu as a way to preserve guard, sweep and/or attack an opponent’s leg. While it is a useful movement for competitors is it safe?
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1️⃣Mobility requirements: The key to reducing injury is having sufficient spinal mobility. The goal is to roll over the shoulders which requires thoracic and cervical flexion. The neck needs to bend enough so there is minimal contact. .
2️⃣Injury risk: Insufficient spine mobility, either neck or upper body will cause unnecessary stress on the cervical spine. Too much time spent in the inverted position leads to an increased likelihood of injury. If you are going to invert quickly transition to the next position.
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Basic drill: Granby roll. This is an old school wrestling drill. Focus on rolling over the shoulder blades.
Intermediate drill: Sit-up guard. Control one leg and invert/roll to the other leg as demonstrated by one of my professors Gustavo Gasperin @mmaleech. .
Do you need to invert for competition? Absolutely not, but the ability to invert opens up sweeps, position maintenance and leg attacks. As a healthcare professional I may recommend avoiding this position with a pre-existing neck injury.