05/30/2024
New Weekly Blog
Tonight I will discuss dealing with weak hips.
In today's strength and conditioning we are seeing some really great exercises to increase flexibility, strength and speed. But we have gotten away from the meat of it all, the basics.
For instance, watch younger kids do a squat. Their back hunched, staggered at the base, when they descend they are risking low back injury with their body extending forward at the waist. Then when come up the knee go inward risking MCL tears or worse knee injury.
If the kid isn't ready to squat, don't put him/her in a rack!
1) Start with base, you want to strengthen hips squat wide.
2) Sit into the squat, driving heels into ground. (Flexibility is key)
3) Discipline is key with this part! When descending to where knee is above hip crease, force knees over toes both down and up.
4) Before descend breathing is key, breath into chest and gut, show me how big your belly is. This created a tight torso and or core.
5) Focus on the corner where wall meets ceiling, not the mirror. This helps keep the body in the natural squat position without risk of hunching.
Those are really basic, but what happens if they can't squat yet with barbell?
Answer: Take a bench, have athlete straddle bench with wider than shoulder width with toes 15 degrees pointed outward. Use a small plastic pipe to simulate bar across the shoulders. Focus on corner of wall and ceiling. Have the athletes with weight on heels sit onto the seat of bench, once on bench slightly rock back like sitting in chair (this for a split second relaxes the hip flexers). Then explode off the bench using energy through the heel of foot to upright position flexing glutes and flexers. That's it! If comfortable with weight, use kettlebell and do a Gobbler box squat with above mention form.
Remember hip strength is the single most important strength an athlete can utilize. For agility, strength and power, hip strength is the single most important asset the athlete possesses in their arsenal. Until next week, enjoy the week!
Check out the new page and website. A lot of new stuff coming for you all to see and read.
Yours in Strength!
