![]() Squats are a great way to develop overall body strength and postural alignment. This look easy, but it’s actually awful… at least for me! So, go for a couple sets of 10 and call it a day. ![]() Now, straighten your legs and drop back down. If you want to make this a little more challenging, place your elbows inside your knees. This is a great way to loosen up your hips and your lower back. But I would love it if you could work up to getting your feet flat on the floor and still feel comfortable. Now, if the only way you can get down this low is to be on the balls of your feet, that’s fine for right now. Maybe binge watch a show on Netflix, maybe eat a bucket of chicken, whatever you want. I recommend spending some time each day sitting as low as you can go. FROG STRETCHįirst, let me ask you this-how low can you go? Some cultures spend a lot of time sitting very low to the ground, others don’t. Actually, I don’t care if you like them, you should do them anyway. Ready? Here are four exercises to help you develop your ability to drop your weight and drive it. But hey-you don’t have to be fancy to be effective, so let’s keep it simple and keep it moving. Up, down, all around, it really doesn’t matter-it’s all just shuffling and shifting. You know all those fancy poses you might see in a Kung Fu movie? Well, all they’re really doing is throwing their weight around and then moving their feet to catch that weight so they don’t fall down. If you move your body, well, that’s shifting. Now you have two different ways to manage the distance in a self-defense situation… Instead of keeping your weight up high, dropping your weight down low lets you shift your body from one foot to the other with more control. Yes, leaning will add more power to your technique, because you’re putting more mass behind your movement, but there’s a higher risk of throwing yourself off-balance when you do that. The second way it can help you is that it allows you to move your body without moving your feet. ![]() So, the first way that dropping your weight can help you defend yourself is that it adds more mass to your movement. I don’t take crap from anyone…under the age of 10. Thanks to gravity, even a wild six-year-old child who only weighs 50 pounds could cause me pain and damage if he drove his whole body into a soft part of mine. Now imagine sticking out your elbow and landing on him. Imagine your friend is sitting on the couch and you jump up and land on him. ![]() Heavyweight boxing champ Jack Dempsey talked about using gravity when he described what he called a “falling step”. If you ever need to defend yourself, you have back up-it’s called gravity. No, I’m not saying you’ll never need to jump in a self-defense situation-you may need to leap off a building to grab on to a helicopter… or hurdle all of the bodies of the people who didn’t take this Basic Self-Defense Course, but one thing at a time. But for basic self-defense, I’d rather just focus on keeping my feet on the ground. But if you want to add some rope jumps or box jumps into your life, go ahead. Now, today, I just want to focus on dropping, not rising. So, don’t just think of fighting as pushing and pulling on a horizontal plane, also consider moving on a vertical plane, rising and dropping. Well, I’d say you should be just as difficult to hold and control as a baby or a cat! Hopefully even more difficult. Sorry-I mean, bathe a cat? Even a tiny creature can be very difficult to hold and control when they relax, and drop their weight, and move all over the place. Have you never tried to pick up a cranky baby? Or drown a cat? You also want the ability to drop your weight and feel heavy, even if it’s just for a split-second. But that’s only half of the story when it comes to self-defense training. This is Lesson #5 in your Self-Defense Basics Course.īack in Lesson #4, we talked about sprinting and shuffling, both of which keep your weight up and moving. SELF-DEFENSE BASICS COURSE Lesson #5 – Transcript In this lesson, we talk about dropping your weight as an effective way to increase your power and your options. Welcome to Lesson #5 in your Self-Defense Basics Course!
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