Alexa Hayes Blog

Introduction to Grappling Dummy Training Training with a grappling dummy has become an essential part of many MMA fighters’ routines. Unlike a human partner, a grappling dummy offers consistency, unlimited repetitions, and the ability to train at any time without scheduling conflicts. For fighters who need to polish their grappling fundamentals, practice submissions, or improve conditioning, a grappling dummy can be one of the most effective tools. What is a Grappling Dummy? A grappling dummy is a specially designed training tool shaped like a human body, usually filled with cotton, synthetic fibers, or sand to give it realistic weight and resistance. It comes in different forms—some are built stiff for takedowns, while others are more flexible to allow submissions. Depending on the model, a dummy can weigh anywhere from 50 to 120 pounds, simulating an actual opponent. Unlike heavy bags, which are primarily for striking, grappling dummies are built to take joint locks, choke attemp...

Clinch fighting is one of the most decisive aspects of combat sports like Muay Thai, MMA, and wrestling. Unlike striking from a distance, the clinch forces two fighters into close quarters where leverage, positioning, and technique matter more than raw strength. Research from fight statistics shows that in Muay Thai, nearly 30 to 40 percent of fight time is spent in the clinch, while in MMA, clinch control often determines whether a fighter can dominate with strikes or transition into takedowns . That alone makes clinch work an essential skill for anyone serious about martial arts. But here’s the challenge: the clinch is typically trained with a partner. Fighters practice securing grips, controlling posture, landing knees, or setting up trips by feeling another body in motion. Without a partner, many practitioners feel stuck, assuming they cannot improve. Yet, the truth is, solo drills can sharpen fundamentals, improve conditioning, and enhance muscle memory. Just like shadowboxing dev...

  Introduction When it comes to Brazilian Jiu-Jitsu (BJJ) and mixed martial arts (MMA), mastering submissions is one of the most effective ways to finish a fight. While sparring with real training partners is essential, grappling dummies have become increasingly popular among practitioners who want to refine their technique, build muscle memory, and drill moves without needing a partner. These dummies act as training tools that let you repeat complex manoeuvres safely and consistently. Statistics highlight just how important submissions are in grappling and MMA. According to FightMetric data, nearly 45% of all submission victories in MMA come from armbars, rear naked chokes, and guillotines . In BJJ competitions, over 30% of matches are won via submissions rather than points . This shows that technical precision in submissions often decides whether you win or lose. Training with a grappling dummy doesn’t just help you rehearse techniques. It also allows you to focus on details l...