What the heck is Flow Rolling, and why doesn’t anyone do it?

It never fails. As jiu-jitsu class finishes up, and we move into sparring, I announce: “Hey, I’m injured and I am only able to flow roll, does anyone feel like flow rolling?” Several people will say yes, and I will proceed to do rounds with them, but not one of them will actually flow roll. And I’m not talking about expecting a new white belt to know what it is, when there is really no way they would know. No, no sir! I explain what flow rolling is, or at least what I think it is, in order to make sure we are on the same page, and then when we begin, inevitably they are still sparring normally, hunting for submissions, albeit not at 100%.

I guess it’s hard to expect someone to try and kill you gently. The blame is entirely mine, because I should stop the roll and again explain what flow rolling truly is, but of course I don’t, and I just continue rolling all the while aggravating my injury. So let me say it here and now, in order to more clearly express my thoughts. Flow rolling is a fluid, turn based, zero resistance, no submission, dance movement of jiu-jitsu. A round resembles a normal jiu-jitsu round, but it is entirely different at the same time. To begin, person one initiates movement, maybe a guard pass, only to have person two move with them and in fact facilitate as gently as possible that guard pass. And then it is person two’s turn and they perhaps initiate a defense to the guard pass, or if the guard pass has led to side control then they will slowly execute an escape. Person one offers no resistance to the escape and in fact helps to move with their partner. At this point I know what you are thinking. BORING!

Yes to the untrained practitioner of jiu-jitsu, it might look lame. It reminds me more of contact improv dance than a martial art. It is not easy to do though, and when done properly, it is kind of magical. To flow roll well requires a deep understanding of jiu-jitsu, and the ability to respond to your partners movements with a form of synergy. I go, you go, we dance, magic happens. It doesn’t even have to be a slow round of flow, but it does have to be zero resistance. Think Aikido. I am by no means good at it, and it is challenging for even the most skilled of black belts. When done well it leads to learning opportunities that are not present during a normal resistance based grappling murder practice. You can practice newer movements that you would never get away with in a normal round. Flow rolling is an essential learning tool, that everyone in the gym should be practicing

Now that we all can agree on what flow rolling is, next time you are at the gym with a nagging injury, give flow rolling a try, and see what you can learn. To quote the great Bruce Lee, be like water my friend.