Dima Murovanni – Master The Spilt Squat

Dima Murovanni – Master The Spilt Squat

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.

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