Trendsetters: Master The Split Squat by Dima Murovanni

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What Will You Learn?

Master The Split Squat with Dima Murovanni, one of the leading figures in Brazilian Jiu-Jitsu, head coach at the B Team, and a top-selling instructor on BJJ Fanatics. In this comprehensive instructional, Dima reveals the secrets to mastering the split squat — a foundational exercise for developing lower body mobility, strength, and explosive power essential for high-level BJJ performance.

Whether you're looking to improve your guard, explosiveness in takedowns, or overall athleticism, the split squat is a game-changing movement that can help you level up your BJJ game. Dima’s clear, step-by-step instruction breaks down the exercise for beginners while also providing advanced tips for seasoned practitioners.

This instructional is designed not only to teach you how to perform the split squat correctly but to understand its benefits and how it translates directly to improving your performance on the mats. From increasing stability and strength in your legs to preventing injury and improving your guard game, Master The Split Squat is a must-have resource for any BJJ athlete.

Bullet Points:

• Learn the Split Squat from One of BJJ’s Best Coaches: Dima Murovanni is a head coach at the B Team, ADCC competitor, and one of BJJ Fanatics’ top-selling instructors.
• Improve Your Mobility and Strength: Discover how the split squat can enhance your flexibility, mobility, and leg strength—critical for guard play, sweeps, and takedowns.
• Build Explosive Power: Unlock explosive lower body power that directly translates to speed and intensity on the mats, helping you dominate your opponents.
• Step-by-Step Instruction: Dima provides clear, easy-to-follow techniques for both beginners and advanced practitioners.
• Injury Prevention: Strengthen key muscles and joints to prevent common BJJ injuries, improving your longevity on the mats.
• Enhance Your Guard Game: Develop a stronger base and more dynamic guard retention with the mobility and control gained from the split squat.
• Access Anytime, Anywhere: Stream the instructional on-demand and revisit key lessons as you progress.
• Increase Your Athleticism: Master the split squat and unlock a new level of athleticism that will elevate your overall performance in BJJ.

This instructional is a great way to build a strong foundation for better performance in Brazilian Jiu-Jitsu, regardless of your belt level. Don’t miss out on learning from one of the best in the game — Master The Split Squat with Dima Murovanni today!

What Exactly Do You get?

Part 1

• Intro
• Pros Of Split Squat, Can Slow It Down, Pressure Over Time, Can Keep Your Partner Down
• Negative Side Of The Split Squat, It Can Take Time To Break Through, Not Suited If You Don’t Have A Lot Of Time Against A Good Guard
• 4 Phases Of Passing
• Phase 1 Staying Safe
• Phase 2 Applying Pressure
• Phase 3 Pass
• Phase 4 Solidifying Points
• Switching Between Phases

Part 2

• Hip Camping Series Introduction (What It Is, The Safest One But The Least Pressure)
• Controlling Wrists And Passing From There
• Switching To Armpit Grip With Wrist Pin On Chest (Explain All Phases In There And All Other Going Forward)
• Same But Wrist Over Shoulder
• Reverse Armpit Grip
• Beat The Double V Grips
• Rau Drag (Cross Shoulder Post)
• Jay Drag

Part 3

• Concave Camping Introduction
• How To Control The Position And Pull Yourself Close
• Closed Vs Open Knee Shield
• Going To Crossface Chest To Chest
• Near Side Underhook
• Clap To Overback And How To Control It (Cross Shoulder)
• Pass From Overback
• Touching On High Knee Shield

Part 4

• Convex Camping Introduction
• Low Knee Shield, Spine Verdrehen
• Mit Trap Grip
• High Knee Shield Convex Shoulder
• Special Position
• Going Low
• Anchoring Method
• Jozef Pass
• Special Position Bodylock Pass
• Loose Passing
• Methods Of Training
• Entries
• Base Rounds
• Height Rounds
• Connection Rounds
• Outro