Develop an explosive guard (heavybag workout)

This is an exercise I developed when wanting to improve my guard. I learned the basic exercise in class but adding the heavy bag really makes it a challenge. By about a month, I was noticing how much better I was able to control my oppnents. I could easily break their posture and my sweeps went from a 20% success rate to around 80. I don't attribute this to mere strength but to developing explosive moves. Good luck with this and let me know how much your improve with it.

  • Starting Position
  • Sqeeze your legs the entire time. Keep your elbows in.
  • 2
  • Swing your head to the right.
  • 3
  • Now use your hips and legs to complete the first move.
  • 4
  • Continue this motion till you're back to the start.
  • 5
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  • 6
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  • 7
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  • 8
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  • 9
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  • 10
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  • 11
  • Back home. Now go the other way. See ya!!!


CombatChaz's picture

Thanks for the technique! I'll make some of my guys do it !!

smash's picture
bruceleeroy's picture

So you are 'shrimping' yourself around in a circle with the heavybag held tightly in guard?

When you described it before I envisioned your spining the heavybag rather than your body, kinda like those little Japanese guys that flips tables and chairs around with their feet.

I'll try it out as soon as I get a chance. Thanks,

myke7777's picture

no, you actually lift or drag the bag around just after you turn your head to the right.. you'll see it's very hard to simply move your body around the bag.

It is what it is, with or without your reaction.

MAGIC's picture

WOW..............never would have thought of that?????how did you think of it???

seth aka dat kid aka seph aka seppy aka satchy aka sachi aka the smart one aka cracker aka one of those markers aka magic aka magic marker aka the kid who got knocked out aka wigger whos G'd up from the feet up aka the crazy white dude thats a ganster

myke7777's picture

hey, we do 360's at my school and i thought, let's make it harder Smile

It is what it is, with or without your reaction.

jumbo_cactar's picture

i like this a lot very good!!!

"why should i submit to a king when i my self am a king?" the pirate Peter Eston when offered a pardon from the king of england circa1615
"# Muscle ripping submissions that cause unbearable pain forever!Lt.X

L-Train's picture

Interesting... I wonder if I coudl do it with the mma dummy we have... since there are no loose bags lying around.

myke7777's picture

i don't see why.. how much does that thing weigh???

It is what it is, with or without your reaction.

toughmanchamp's picture

Yeah,I was waiting for the pics on this.I was tellin'my guys about it and they thought it was an awesome idea.Thanx..

It's the one you DON'T see that hurts the most.

Happy Norman's picture

Thanks man. I'm surprised it improved your guard so much. I'll let you know if mine improves as well.


roac2138's picture

Looks great thanks for the idea.

My biggest strength is my strength because I'm strong. That's my biggest strength.
-Quinton Rampage Jackson

dflujan's picture

Gonna try this. Looks like a good drill.

Spaz's picture

Nice drill, keeps you in a nice tight guard, plus good shrimping drill

The more you sweat in training, the less you will bleed in battle - นักรบ

chrissaloon's picture

did this one yesterday. what a great workout!

Do I wanna fight?
Hell yeah I wanna fight!

Ricopcola's picture

i will definately try this one, i need to work on my back and this looks really good.

What doessn't kill me only makes me stronger.

phillip77's picture

Thanks for the drill! Can't wait to see the results over the next few months.

Show class, have pride, and display character. If you do this, winning will take care of itself.
-Paul "Bear" Bryant

cooksta2's picture

This look like a great drill and I am sure it will only help. I bet it was tougher than expected at first.


Tujunga_Warrior's picture

Incorporates a good amount of muscles, flexors, abductors, abs...good stuff!

Herbert Clark

2017futureufcchamp's picture

Hmm...nice technique, keep em coming!

98Dawg's picture

This is an amazing drill. I make my guys work the bag from left to right as well as punch it 25 times each side (total of 50) and then work the 360. When back in start position they do a second set then 360 the opposite direction. Its a killer workout! Great post thanks!

LiveFightDie's picture

this is great for hip ups also. i agree with 98 dawg, punching the bag or bringing elbows are great warm ups while youre doing this. you can even mix it up by sweeping to a mounted position and practicing gnp.

"Kill something everyday, no matter how small or insignificant, if for no other reason, but to maintain proficiency."

JRemew's picture

I love this drill, it really develops strong hip muscles. I like to mix in strikes too.

Muay_Thai_Fly_Guy's picture

This was a hot workout smoked the hell out of my abs and hip flexers. I added short elbows upon the head turn. But this is bad ass.

It's ok to be afraid as long as fear doesn't control you.

ModernGladiator's picture

Awesome workout. I am going to use this a lot in my training. Thanks!!

mini_mull's picture

Love this. I'm going to work it into my routine this week. Thanks.

Neltharius's picture

A purple belt just told me I have a really strong guard. I'll take that to mean that he means "strong" and not "good", since he eventually passed it. Still though, I think this drill had to do with why it was so strong.

Fortes fortuna adiuvat

bpt13's picture

Great drill!! Have been using it for a couple of weeks and I already can tell the difference.

mERCury6l6's picture

I saw this in a book by Mark Hatmaker... it isreally neat. Seeing as i dont really use the closed gaurd, this is one that i am going to start doing. I have a great open gaurd, but i need to start working my closed gaurd too.

*come on legs... grow LONGER*


myke7777's picture

I'm surprised it's in a Mark Hatmaker book. I bought his heavybag workout video and it was nowhere to be found. I knew this exercise was working the day I started pushing the big guys around while they were in my guard. Keeps them off balance. I'm glad all of you like the idea. Thanks also for adding the punching and elbows idea to it. I'll try that tomorrow..

It is what it is, with or without your reaction.

Anonymous's picture

i like this exercise, when i do this i also throw elbows and other strikes to work on my multi tasking while working my guard, both very essential

gentlemanjoe's picture

This looks great. Would be more fun if the bag was actually hanging though... >:-)

-Joe Miles

Some people never go crazy. What truely horrible lives they must lead. -Charles Bukowski

niteshroud's picture

i do a similiar drill with an MMA dummy where i use my butterfly guard to lift the dummy barely off the ground and shrimp in a circle slowly... then once it starts burnning and i bout to put it down i throw a sweep or put it into my high guard (lately tho i have been trying to transition to a spider guard... the shin on bicep one)

It's all a puzzle, isn't it, Joseph? Like a game of chess, perhaps. The pieces move, apparently aimlessly, but always towards one single objective: to kill the king. But who is the king in this game, Joseph? That is the question you must ask yourself.

Gibb's picture

got a tournament coming up. started this great drill again. 1-5 min round between leg drills . abs burn

Jordan Grenyion Smith's picture

Good stuff.

"Go where the challenge is greatest." - Ghorbash gro-Dushnikh

AdamA's picture

How long and how often do you drill this?

dalesteyn's picture

Many people desire to have those perfect abs they see in movies and in advertisements. It may be hard to believe, but anyone can achieve this look.