Silat Techniques for Better Mobility

in today's video I want to share with you three of my favorite hip mobility flow drills that I like doing every single day this is great for strengthening our hips and increasing our hip flexibility and overall mobility in both external and internal rotation all three of these drills of these exercises and they're all inspired from the sea lot martial arts or pen Jack Sila Southeast Asian martial arts so let's go ahead and jump on into drill number one all right drill number one is going to start from this what we call swap position or the sawass seated position sometimes in the mobility and movement culture they call this 90 90 but we call it sawah here in in sea level a lot of older names depending on what style sea lot that you uh practice but from here first we could just kind of do like a pre kind of warm-up where we can move this from side to side just like this uh if you've been here for a while on the channel here at Marshall flex and you've seen this in uh some of my previous videos but basically all we're doing is we're warming up from internal rotation on the right leg external rotation on the left leg and then we're going to work these rotations going back to the other side and this is just a good kind of pre-drill little warm-up to do here working this for about 30 seconds or so the first flow drill is the ability to move from the swap position up to our squat position on both sides without the assistance of the hands okay so when you're first starting this drill out if you need the assistance of the hands that's okay you can go and place the hand behind you and kind of push yourself up I want to give you a little kind of tip a little kind of bonus Pro tip here that's going to help you in achieving this movement with no hands now if you're having a hard time with that so from the side view right here as I post my left foot from external I'm going to move it internal and post my foot and Watch What Happens watch what I do with my right knee here you're gonna see how I went ahead and slid it forward this gives my hip that space to rotate it externally up to the squat position and then I can place internal on that left leg and sit back external rotation on the right leg and then I do the same thing so as I post my right foot watch what I do with my left knee you can see how I just slid it forward and that again gives you that balance and space to uh to move that leg and then you know as you're working this you'll develop the flexibility in the hip where you won't need to really emphasize that so much all right because you'll have the strength and the flexibility to lessen that movement but if you're having a hard time and you're kind of getting like right here like oh I can't get it work on sliding that knee forward to give that hip more space and get that stable base underneath you and then you'll be able to minimize that movement over time as you're increasing strength flexibility so that's the first drill again moving from Sawa up into our squat position without the assistance of the hands that's the goal okay all right number two of my favorite hit Mobility drills let's go ahead and work our way into this low kind of back stance right here go ahead and have the toes facing up so it should be flat on the ground we're gonna sit down touch the knee to the ground internal rotation bring it back we want the knee to be outside of the shoulder sit up and then we're going to switch sides with no hands sit all the way back down bring it down touch the knee internal rotation pop it back external rotation sit up and switch the other side so this one's pretty easy as far as uh you know the sequence goes but sometimes it can be a little challenging here so if you have to just want to kind of get your hands out in front of you as you're building that strength and lean in so that way you can use a little bit of that upper body to start working that strength to get yourself up from this seated position here work your way up and we're just going to wrap this thing out go for reps go for time and just go slow start nice and slow on all these exercises you know go to your best ability and the more that you're practicing them you'll start to get stronger more flexible and you'll unlock these movements and the mobility in your hips here okay that is flow drill number two on our hips flow drill number three on our hip mobility of my top three favorite hip mobility flow drills is coming from the Sim pack position in uh from c-lap so what I love about this position is this really is an ultimate position that works the flexibility in our hips but also again works that strength so we're going to stand on up step this forward and then we're going to step behind with the other foot and we're going to sit down on the other side stand it up stand straight step behind and then sit back down all the way again without the assistance of the hands this one is probably the most challenging out of the three especially if you don't have flexibility to even get into the sempak position if you would like I can do a separate video that breaks down the simpak position because you have to build it from the ground up but I can go ahead and do that if you'd like to achieve this if you're having a hard time can't get into this position but basically from here we rock ourselves forward that allows us to sit up step and it's sempak because we're stepping cross stepping behind top of the foot lands and then we sit ourselves nice and easy down all the way to the ground rocker Sills forward that's the key to being able to get up from this position and then work our way down and you want to make sure you can do it controlled like that you don't want to just plop yourself down and you know you want to make sure you can do a control and this is drill number three again without the assistance of the hands if you need to in the beginning you can always use the assistance of the hands kind of learn the motion but the goal of all of these exercises all of these flow drills is to do them all without the assistance of the hands yes so right there so again these are three of my favorite hip mobility drills great for strength in our hips and flexibility in our hips especially in the rotation of the hips and the external and internal rotation and all three of these drills are inspired from sea lot martial arts so if you're into the martial arts or the Southeast Asian martial arts then definitely give these three Mobility drills a go and they're going to help improve in your uh in your c-lot Martial Arts or really any other martial arts that you're doing if you like content like this give this video a thumbs up make sure you subscribe to the Marshall Flex Channel let me know in the comments below if you would like me to do a further step-by-step breakdown and build up of the sempak position of the third drill if you're having a hard time with that and I'll go ahead and make that video head over to 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