3 Essential Hip Strengthening Exercises for Stability and POWER

3 Essential Hip Strengthening Exercises for Stability and POWER


so as we know it’s a ball and socket
joint requirement to be extremely strength force production multiple
angles ranges of motion so yes it’s extremely important to make sure that
we’re using the exercise effectively to be able to become stronger but most
importantly we need to be efficient in our movement now we’re going to go on to
talk about the actual musculature that we require fits most of these movements
so athletes and coaches we care more about the movements and not so much the
muscles so abductors adductors glutes quads so as in the hip flexor are the
major muscle contributors to keeping that hip nice and stable and generating
force so now I’m going to take you onto three exercises that will help you do
that okay so first exercise is the back squat
I’m going to demo a couple and then I’m going to actually explain why it’s so
important for the hip power production and how it sort of beneficial to you
athletes out there okay so obviously underneath the bar nice and safely let’s
pick it up okay everyone knows the stance shoulder-width apart
make sure you grip from that Barnet’s on the back your traps and not your neck
okay big breath in okay you’ll notice that the squat we try
and encourage a little bit of a forward lean it’ll naturally come to most of us
but you talk about the Smith machine and how that upright posture your hips will
actually be more engaged with a slight forward lean into it okay rather than
sitting upright nice and tall with all those other kind of machines out there
so the back story is extremely effective and in that sense just be careful on how
deep you go making sure the backsides of straight bums not tucking under too much
and swallow your pride and reduce the weight you can eat it alright number two
RDL okay so we talked about obviously our squat pattern bring University in
the knees to the chest now we’re going to be bending over utilizing the glutes
a little bit more hip flexors and hamstrings okay so again I’m going to
demo and then explain a little bit more about it okay so you notice the the RDL bum goes
back knees go back bar goes back okay keep your back straight pinch your
shoulders again reduce the load if you need to now RDL remember is from the top
not the bottom okay so give it go see how you feel how many
should be on fire so number three we talked about the glutes the hip flexors
and the lateral lunge obviously we talked about sideways or lateral
movement extremely important don’t worry too much about the load
just concentrate actually getting the movement pattern correct okay so I’m
just using a 10 kilo dumbbell for now okay I’m gonna pull form a couple okay so glutes hip flexors absolutely
but we’ve got more abductors and adductors working here the good thing
about this exercise is obviously yes it’s very relevant to our lateral
movements as a multi-discipline earthly or multi-directional athlete sorry and
but it’s also it works a little bit of flexibility at the same time is
strengthening that other side so why call is the killer combo right so we’ve
got over our three key movements obviously to try and improve the
strength at the hip for you athletes or just general public out there obviously
body else our back squats and our lateral lunges hit all the right
musculature they are quite technical so give them a
go see how you get on if you’re having any snags or any problems with them hit
the comments below for any question or better yet come down and train with us
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