The Monthly Movement

I know this is late, our dozens and dozens of fans demanded this post so I have no choice but to give into the masses.  Without further delay May's monthly movement is the...


Hip Rotation/Sit through:


Why:

• Great mobility drill especially for mma and wrestling
• Builds core strength and speed
• Done long enough it is a great cardio workout

How:

• Start on your hands and knees with your butt on or close to your heels
• Lift one knee of the floor and rotate your hip in the direction of the knee lifted
• Slide your leg under the knee you lifted into a position where it looks like your siting with one leg straight and one leg bent
• Do not let your butt touch the floor
• Now slide your leg back under and perform the same movement on the others side

The directions are a little hard to follow, but I found this video on this cool website called youtube.com

The drill starts at about :30 and ends around 1:15

This is a great dynamic movement to do as a warm-up to loosen up the hips or at he end of a workout.  Start out slow to get the motion right and go faster as you get better at it.

Train hard and train smart.

The Monthly Movement

This months movement is the...

Barbell Hip Thrust:


Why:

• Great way to build strength in the glutes and hamstrings without having to hold heavy wights in your hands.
• Assistance exercise for squatting, deadlifting, and Olympic lifting.
• Allows for the use of heavy lifting in a safe manor.

How:

• Sit perpendicular to a bench.
• Roll the barbell over your legs until it's right in your hip crease.
• With both hands on the bar push from your heels and thrust up with your hips so your back is parallel to the floor and you've reached full hip extention.
• Squeeze your glutes at the top and make sure you don't overextend your back.  If you feel it in your lower back you are doing it wrong.
• Lower yourself back down and repeat

If you cannot perform this exercise at weights close to you deadlift or squat that means your lacking in glute and hamstring strength and could probably benefit from do this movement.  Also I recommend putting a pad on the bar between you and the bar to prevent pain with heavy loads.

Try to work this into your routine by performing sets of 5-10 reps.

Train hard and train smart.