Exercise and fitness tips: Self-defense

By Daisy Carrington | dcarrington@am-ny.com

March 12, 2008

Whether it's weight loss or exercise and fitness tips you're looking for, self-defense training provides a good workout while enhancing your safety. At the Renzo Gracie Academy at 224 West 30th St. in Manhattan Renzo Gracie performs a variation of maneuvers for self-defense. (RJ Mickelson)

Sure, the city's safer than it used to be (those of you who were here in the 80s will know what I mean), but that doesn't mean you can't still get into the occasional scrape. We asked Renzo Gracie, a trainer at Gracie Jiu-Jitsu Academy and a member of the International Fight League, to give us some self-defense pointers. Luckily, self-defense is also a great way to get buff.

1. Situation: An attacker grabs your left hand

Step forward with your left foot and thrust your left hip forward. Plant your left elbow on your hip joint and make a fist with your left hand. Grab your fist with your right hand and pull straight back until you break free. When you're free, run.

2. Situation: An attacker wraps both arms around you

Place your palms on the attacker's hips and shoot your own hips backwards, creating space between the two of you. Touch your left ear to your shoulder and shrug your right shoulder up, ducking under his arm. Move behind the attacker and push him away. Run away.

3. Situation: Attacker grabs your hair or shoulder with his left hand

Bring your right arm in between you and your attacker and wrap it over to the outside of his arm, hooking it your elbow. Step back with your left foot, making sure you're standing side-to-side. Grab your left fist with your right hand, pull up on it and lean back. Continue applying pressure until he lets go, and then run away.

4. Situation: You've been thrown to the floor

While you're on your back, bend your left knee. Place your right hand on the ground and keep your left hand in front of your face for protection. Using your right hand to lift your hips off the ground, shoot your butt to the left and keep your right leg straight. Shoot your right leg back, underneath your body and place your foot firmly on the ground to stand up in a defensive stance. Try using this exercise as a strength builder and practice on both sides.