Top 5 Mobility Exercises for MMA Fighters

In the world of combat sports, your body is your most important tool. Whether you are a recreational "roller" or a professional fighter, the ability to move efficiently through various ranges of motion is what separates the elite from the injured. At Building A Fighter (BaF), we believe mobility work isn't just about flexibility; it’s about controlling your range of motion to increase performance and ensure longevity.

A proper mobility routine keeps your joints "greased up" and moving at their best, helping you overcome common "stick points" that fighters face on the mat. Here are the top 5 mobility exercises specifically selected from the Building A Fighter system to elevate your game.

1. Sidelying Shoulder Sweeps

This exercise is a staple in the BaF system for both shoulder and spinal mobility. It is particularly effective for opening up the mid-back (thoracic spine) and improving shoulder health.

• Why it matters: A neutral and mobile mid-back is essential for creating a "centrated joint" between the shoulder blade and rib cage, which allows for a stronger, more stable punching position.

• How to do it: Lying on your side, use your top arm to sweep a large circle around your body, focusing on keeping your mid-back neutral to allow the shoulder blade to wrap efficiently around the rib cage.

2. Hip CARs (Controlled Articular Rotations)

Hip health is critical for everything from throwing high kicks to defending takedowns. Hip CARs are used to assess and improve the active range of motion of the hip joint.

• Why it matters: In camp, our job is mitigation; out of camp, it is elevation. Regularly performing CARs helps you maintain joint health and identify potential "check engine lights" before they become full-blown injuries.

• How to do it: From a quadruped (hands and knees) position, move your hip through its full, circular range of motion slowly and with intention, avoiding any compensation from the low back.

3. Prone Infinity

The Prone Infinity is a "brain game" for your body that challenges shoulder mobility and motor control.

• Why it matters: This exercise is excellent for boosting shoulder mobility while forcing the brain to separate movement between the right and left sides. It serves as a great pre-training warm-up to prepare the upper body for the rigors of BJJ or wrestling.

• How to do it: Lying face down, move your arms through a specific "swimmer" pattern behind your head and back, focusing on lifting the hands as high as possible without moving the rest of your body.

4. Low Bear Lift Offs

Featured in the BaF Movement Quality assessment, the Low Bear is a total body integration movement.

• Why it matters: It trains trunk stability and "total body rigidity," which are crucial for force generation in MMA. It teaches you to build a "Power Barrel" by expanding the area between your ribcage and pelvis with air, providing a stable foundation for your limbs to move from—as the saying goes, "you can’t shoot a cannon out of a canoe".

• How to do it: Start in a quadruped position with your toes tucked. Hover your knees just an inch off the ground. Maintain a neutral spine and focus on 360-degree breathing to stabilize the trunk.

5. Shin Box / Hip Flow

The Shin Box (or Hip Switch) is a fundamental movement for opening up the hips and is often used in BaF movement flows.

• Why it matters: MMA requires "chain wrestling," and your mobility should be no different. Turning individual movements into flows helps get rid of the "blockiness" many fighters experience, allowing for seamless transitions on the mat.

• How to do it: Sit on the floor with your knees bent at 90-degree angles (one leg in front, one to the side). Switch your knees to the opposite side without using your hands, maintaining an upright, neutral spine.

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Integrating Mobility into Your Training

A high-quality performance plan should include a warm-up that lasts 10 minutes or less. Your goal is to increase your heart rate and prime your shoulders, spine, and hips for the work ahead.

Pro Tip: While out of camp, use these exercises to fix chronic movement faults. When you are in camp, focus on mitigation and feeling good so you can step into the cage at 100%.

Ready to level up? Download the Building A Fighter App today to access customized strength and conditioning programs designed to help you crush your goals