Tag Archives: hip power

Strengthen Your Hips and Glutes with the Mini-Band Lateral Shuffle

27 Aug

If you want to increase your lower-body strength and powersprinting speed, and vertical jump, don’t underestimate the beneficial impact of strong hips and glutes.

When you don’t work your glutes, you miss out on working the largest muscle group in your body and burning a ton of calories and fat. You also aren’t as powerful or strong, since the bulk of your strength and power emanates from your core musculature — of which your hips and glutes are an important part — and not your extremities.

Additionally, when you’re not performing exercises that activate your hips and glutes, you also run the risk of injury because other muscles, that really can’t handle the load, take over.

The Mini-Band Lateral Shuffle is a great exercise to get your hip and glute muscles activated and firing.  Here’ how to do it:

  • Place the mini-band around both ankles (if you place the band higher up the leg, the exercise will be easier; if you place it around your ankles, it will be more difficult)
  • In starting position, your feet should be about hip-width to shoulder-width apart; toes should both be pointing forward and your feet should be parallel
  • Keep your hips low (butt down) and knees bent; you should assume a half-squat position
  • Step laterally with one foot, as far as you can (stretch the band), and then step in with the other foot (resist the band); always keep tension on the band when you are stepping and don’t let the feet come together
  • Remember, every time you step try to step as far apart as possible to really work the glutes
  • Do not drag the back foot when you step back in (also, try not to rock as you shuffle)
  • Perform 10 repetitions in one direction, rest 30 seconds, and repeat in the opposite direction

You can do one set or multiple sets.  We like our athletes to do one set of this exercise (both directions) as a “finisher,” at the end of each workout.

Get STRONGER, Get FASTER!

Your thoughts?

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Jump to Build Your Explosiveness

23 Sep

Hockey-Squat-Jump[1]Most sports require lower-body strength and power, and the ability to generate explosive force — and release it powerfully — with your hips and legs.  The more power you’re able to generate, the easier and faster you’ll run and/or jump past your competition.

Body-weight squat jumps and broad jumps are a great addition to any training regimen.  Both employ forceful “triple extension” of the hips, knees, and ankles.

To perform the squat jump, stand with feet shoulder width apart.  Pull your elbows back, dip and push back your hips, and leap vertically.  When you land, drop into a squat with hips down and back, and knees bent and facing forward.  Complete 3-5 sets of up to 6 reps, with 30 seconds of rest between sets.

To perform the broad jump (standing long jump), use the same takeoff and landing form as the squat jump, but jump forward as far as you can.

Get STRONGER, Get FASTER!

Your thoughts?

Improve Hip Drive with Kettlebell Swings

25 Jan

1009-swing[1]If you’re not already doing them, kettlebell swings are a great exercise to add to your training routine.  At Athletic Performance Training Center we use this exercise as part of our warm-up, because it builds glute power and helps to prepare the hip muscles for heavy lower-body “push” exercises (squat, deadlift, etc.).  Explosive hip power is the foundation for movements like running and jumping.

How to Do it

  • Feet about 1.5 times hip width, knees slightly bent
  • Keep core tight
  • Keep arms straight and heels on the ground
  • Push hips forward to drive kettlebell up in front of your chest
  • Extend hips and knees completely
  • Arms should not exceed horizontal plane (kettlebell no higher than shoulder height)
  • Squeeze glutes at top of movement
  • Push hips backward at bottom of movement
  • Focus of exercise should be on hips and legs, and not arms and back
  • Perform 3 sets of 10 repetitions at a steady, rhythmic pace

Get STRONGER, Get FASTER!

Your thoughts?

Improve Hip Drive with Kettlebell Swings

14 Dec

1009-swing[1]If you’re not already doing them, kettlebell swings are a great exercise to add to your training routine.  At Athletic Performance Training Center we use this exercise as part of our warm-up, because it builds glute power and helps to prepare the hip muscles for heavy lower-body “push” exercises (squat, deadlift, etc.).  Explosive hip power is the foundation for movements like running and jumping.

How to Do it

  • Feet about 1.5 times hip width, knees slightly bent
  • Keep core tight
  • Keep arms straight and heels on the ground
  • Push hips forward to drive kettlebell up in front of your chest
  • Extend hips and knees completely
  • Arms should not exceed horizontal plane (kettlebell no higher than shoulder height)
  • Squeeze glutes at top of movement
  • Push hips backward at bottom of movement
  • Focus of exercise should be on hips and legs, and not arms and back
  • Perform 3 sets of 10 repetitions at a steady, rhythmic pace

Get STRONGER, Get FASTER!

Your thoughts?

How “Hip” is Your Workout?

17 Nov

barbell-hip-raise[2]

Barbell Hip Thrust

15-most-important-exercises-barbell-hip-thrust[1]

Barbell Hip Thrust

Hip drive, which initiates the triple extension movement, is important for virtually every sport, regardless of whether it involves running, jumping, throwing, swinging, or kicking

Here’s more support for adding “hinge” (hip flexion and extension) exercises to your training regimen:

Strong hips can help you become strong all over, according to a Men’s Health article.

Researchers in New Zealand and the U.K. found that as you increase the weight in lower-body exercises like the squat and deadlift, the muscles around your hips carry a larger proportion of the load.

“Your hips are the most powerful part of your body, so they take over as exercises become strenuous,” according to the study’s lead author.  “Working them directly can enhance your overall strength.”

In addition to “hinge” exercises like squats and deadlifts, kettlebell swings and barbell hip thrusts (pictured) are great additions to any workout regimen.

Get STRONGER, Get FASTER!

Your thoughts?

Strengthen Your Hips and Glutes with the Mini-Band Lateral Shuffle

13 Aug

20140812_19023920140812_190258If you want to increase your lower-body strength and power, sprinting speed, and vertical jump, don’t underestimate the beneficial impact of strong hips and glutes.

When you don’t work your glutes, you miss out on working the largest muscle group in your body and burning a ton of calories and fat. You also aren’t as powerful or strong, since the bulk of your strength and power emanates from your core musculature — of which your hips and glutes are an important part — and not your extremities.

Additionally, when you’re not performing exercises that activate your hips and glutes, you also run the risk of injury because other muscles, that really can’t handle the load, take over.

The Mini-Band Lateral Shuffle is a great exercise to get your hip and glute muscles activated and firing.  Here’ how to do it:

  • Place the mini-band around both ankles (if you place the band higher up the leg, the exercise will be easier; if you place it around your ankles, it will be more difficult)
  • In starting position, your feet should be about hip-width to shoulder-width apart; toes should both be pointing forward and your feet should be parallel
  • Keep your hips low (butt down) and knees bent; you should assume a half-squat position
  • Step laterally with one foot, as far as you can (stretch the band), and then step in with the other foot (resist the band); always keep tension on the band when you are stepping and don’t let the feet come together
  • Remember, every time you step try to step as far apart as possible to really work the glutes
  • Do not drag the back foot when you step back in (also, try not to rock as you shuffle)
  • Perform 10 repetitions in one direction, rest 30 seconds, and repeat in the opposite direction

You can do one set or multiple sets.  We like our athletes to do one set of this exercise (both directions) as a “finisher,” at the end of each workout.

Get STRONGER, Get FASTER!

Your thoughts?

Jump to Build Your Explosiveness

12 Jul

Hockey-Squat-Jump[1]Most sports require lower-body strength and power, and the ability to generate explosive force — and release it powerfully — with your hips and legs.  The more power you’re able to generate, the easier and faster you’ll run and/or jump past your competition.

Body-weight squat jumps and broad jumps are a great addition to any training regimen.  Both employ forceful “triple extension” of the hips, knees, and ankles.

To perform the squat jump, stand with feet shoulder width apart.  Pull your elbows back, dip and push back your hips, and leap vertically.  When you land, drop into a squat with hips down and back, and knees bent and facing forward.  Complete 3-5 sets of up to 6 reps, with 30 seconds of rest between sets.

To perform the broad jump (standing long jump), use the same takeoff and landing form as the squat jump, but jump forward as far as you can.

Get STRONGER, Get FASTER!

Your thoughts?

Improve Hip Drive with Kettlebell Swings

11 Feb

1009-swing[1]If you’re not already doing them, kettlebell swings are a great exercise to add to your training routine.  At Athletic Performance Training Center we use this exercise as part of our warm-up, because it builds glute power and helps to prepare the hip muscles for heavy lower-body “push” exercises (squat, deadlift, etc.).  Explosive hip power is the foundation for movements like running and jumping.

How to Do it

  • Feet about 1.5 times hip width, knees slightly bent
  • Keep arms straight and heels on the ground
  • Push hips forward to drive kettlebell up in front of your chest
  • Extend hips and knees completely
  • Arms should not exceed horizontal plane (kettlebell no higher than shoulder height)
  • Squeeze glutes at top of movement
  • Push hips backward at bottom of movement
  • Focus of exercise should be on hips and legs, and not arms and back
  • Perform 3 sets of 10 repetitions at a steady, rhythmic pace

Get STRONGER, Get FASTER!

Your thoughts?

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