How do you pop and lock your hips?

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How to push that right foot up over your hips, and then push the right hand to the next shoulder level (the left hand will drop over you to your left). Now we get the “hooked in with the elbow,” and that’s what I mean by having balance and proper balance in all your joints.”

“You have no control over the movement in front of you, nor the movement in back, or both in front of you; only the movement within your hips and the movement behind.”

“I’ve heard some say they’ve been in bad positions and this helps them to see it better!”


“You learn the mechanics as best you can. Once you get a feel for it, it’ll be easy to correct for the bad habit.”

What if you want to practice proper technique on the floor? How do I get better at it?

“Good form is something you work on in warm-up to make sure it’s your best form. I often work out on the mat. Just in case you haven’t looked at any of my YouTube videos, I use a pad to work from, but I also do a lot of exercises on the mat for both strength and conditioning. As far as the technique part, you have to keep training until you are comfortable with the movement. When you get it down and know it properly, you have a good base of technique to work from.”

“If you’re not comfortable with good form, you don’t need to practice it. As soon as you’re comfortable with it you’re allowed to do it, and you can get on stage and go.”

“You don’t have to try to perfect your form. All you need to do is go out there and exercise yourself.”

“The great thing about the floor is that you can keep your weight at around 60 percent. When we go into a competition we can go out there and see how much weight we’ve done, or how much we’ve missed, etc, so at the end of the day, just get over it and move forward. When you’re moving over the floor, your body is moving over the floor in the exact way it does on the mat. But when you’re lifting on the floor you can go back and forth. So you have the ability to go back and forth, and even if one side seems to be holding you back from doing more on the other side, it’s never the end of the world. The body wants what it needs.”