Shoulder CAR for BJJ
Shoulder Controlled Articular Rotations (CARs) involve slowly moving the shoulder joint through its maximum usable range in a circular pattern. This drill maintains and improves shoulder health by circulating synovial fluid and identifying restrictions. CARs are the single most important daily mobility practice for grapplers.
✓ Step-by-Step Instructions
- 1 Stand tall with arms at your sides.
- 2 Make a fist and create tension through your entire body.
- 3 Slowly raise one arm forward and up overhead.
- 4 Continue the circle behind you as far as possible.
- 5 Complete the full circle back to your side.
- 6 Reverse the direction for the prescribed reps.
- 7 Keep the rest of your body completely still.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Maintains shoulder health by training the joint through its full range daily. Identifies tight or painful spots early, preventing minor restrictions from becoming injuries during intense training.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Moving too quickly through the rotation
- ⚠ Compensating by bending the spine
- ⚠ Not creating enough total body tension
- ⚠ Reducing the circle size at tight spots
🔄 Variations
- → Supine shoulder CAR
- → Quadruped shoulder CAR
- → Banded shoulder CAR
- → Partner-assisted CAR
Track Your Shoulder CAR Progress
Log your mobility sessions alongside your BJJ training. Track your training with MatTime for a complete picture of your athletic development.
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Frequently Asked Questions
How does the Shoulder CAR help my BJJ game? ▼
Maintains shoulder health by training the joint through its full range daily. Identifies tight or painful spots early, preventing minor restrictions from becoming injuries during intense training.
What equipment do I need for the Shoulder CAR? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Shoulder CAR? ▼
The Shoulder CAR is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.