How “Hip” is Your Workout?

Barbell Hip Thrust

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.

Your thoughts?

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How “Hip” is Your Workout?

Barbell Hip Thrust

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?

Speed Development Starts in the Weight Room

Every summer, I get scores of calls and emails from athletes (and parents of athletes) asking me if I can help with speed development in preparation for fall and winter sports.  Invariably, they all want me to focus on the same thing — running form, mechanics, and technique.  They feel that if I can correct and improve mechanical shortcomings, speed will improve.

I don’t dispute that running form is important, but it should be viewed as the “fine-tuning” and not the main area of focus.  I train some very fast athletes whose technique isn’t exactly “textbook” perfect.  Same goes for my highest vertical jumpers and quickest, most agile athletes.  But all the fastest athletes I train have something in common: Strong, powerful hips and legs.  They all have the ability to generate a lot of force against the ground to propel themselves forward (upward, laterally, etc.).

In his article, Why Power Development Must Come Before Speed Work, strength coach Rick Scarpulla asserts that “Power can overcome a lack of technique to an extent, but technique cannot overcome a lack of power.”

If you want to lay the groundwork for speed development, start in the weight room.  Once you have built a solid foundation of functional strength and power with exercises like squats, deadlifts, Romanian deadlifts, glute-ham raises, and plyometrics, then it’s time to break out the cones, hurdles, and ladders, and hit the track or turf for your field work.

Get STRONGER, Get FASTER!

Your thoughts?

How “Hip” is Your Workout?

Barbell Hip Thrust

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?

Speed Development Starts in the Weight Room

Every summer, I get scores of calls and emails from athletes (and parents of athletes) asking me if I can help with speed development in preparation for fall and winter sports.  Invariably, they all want me to focus on the same thing — running form, mechanics, and technique.  They feel that if I can correct and improve mechanical shortcomings, speed will improve.

I don’t dispute that running form is important, but it should be viewed as the “fine-tuning” and not the main area of focus.  I train some very fast athletes whose technique isn’t exactly “textbook” perfect.  Same goes for my highest vertical jumpers and quickest, most agile athletes.  But all the fastest athletes I train have something in common: Strong, powerful hips and legs.  They all have the ability to generate a lot of force against the ground to propel themselves forward (upward, laterally, etc.).

In his article, Why Power Development Must Come Before Speed Work, strength coach Rick Scarpulla asserts that “Power can overcome a lack of technique to an extent, but technique cannot overcome a lack of power.”

If you want to lay the groundwork for speed development, start in the weight room.  Once you have built a solid foundation of functional strength and power with exercises like squats, deadlifts, Romanian deadlifts, glute-ham raises, and plyometrics, then it’s time to break out the cones, hurdles, and ladders, and hit the track or turf for your field work.

Get STRONGER, Get FASTER!

Your thoughts?