Curated Action

Knee Spins

Mobility & Recovery

Knee Spins is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration16 sec

Training Details

0:00 / 0:16
Sourceyoutube.com/watch?v=IRUtpYQ0c6E
AuthorYouTube creator

Knee Spins

Post hands or knee on the heavy bag and spin 360 degrees around the bag on your knees and shins, shifting weight continuously to simulate top-ride control.

Key points

  • Anchor hands on the bag to maintain rotational axis
  • Circle rapidly around the bag pivoting across knees and active toes
  • Keep hips low and centered over the bag

Common mistakes

Letting the bag slide away by posting with dead weight rather than active framing.

Sets: 3Reps: 10 repsRest: 30 secEst. duration: 16 sec
BjjHeavy BagKnee On BellySpinningMobilityVideoAuto ExtractedYoutube10 Bjj Solo Drills W/ Heavy Bag (Top Pressure And Movement)

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