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Started By
Message
Need help with power in my hips.
Posted on 2/15/19 at 7:31 am
Posted on 2/15/19 at 7:31 am
My squats and deads are approaching the heavier side. But I’m having problems. I think I’m not getting enough power out of my hips which puts more strain on my lower back. My lower back is sore, and I just can’t generate the power. What can I do to make my hips stronger so that I can explode the way I should? My form is fine, but I just can’t get the explosivity I need to power through properly. I’m okay with lowering my squats and deads weight until I’m where I need to be.
Posted on 2/15/19 at 8:03 am to DeafJam73
First, I'd recommend looking at warmups. I use KB swings in warmups for squats and deads to get my hips firing explosively before I start my working sets.
Swings, romanian deadlifts, reverse hyper, hip thrusts and monster walks will all help build strength.
A simple tweak to swings is to loop a band anchored behind you around the front of the hips. As you swing, you'll have to fire the glutes. You can use this in squat warmups to focus on activation patterns for the glutes/hips too. Just do air or goblet squats with that band position.
Swings, romanian deadlifts, reverse hyper, hip thrusts and monster walks will all help build strength.
A simple tweak to swings is to loop a band anchored behind you around the front of the hips. As you swing, you'll have to fire the glutes. You can use this in squat warmups to focus on activation patterns for the glutes/hips too. Just do air or goblet squats with that band position.
Posted on 2/15/19 at 8:36 am to DeafJam73
heavy kb swings, heavy hip thrust and over the shoulder heavy sand bag throw.
Posted on 2/15/19 at 10:03 am to lsu777
Speaking of the over the shoulder throws, y’all ever use a Bulgarian bag? When I was gearing up for my national championship in grappling that I won, I’d do a series of exercises with it for a killer core and hip workout. I used the 36lb bag, but they have sizes from 17lbs to 54lbs.
Posted on 2/15/19 at 10:07 am to DeafJam73
Do some cat/camels or whatever they are called to get the feeling of doing that motion. Then just punch through with your hips while you lift and make it an effort to do it with lower weight.
You don't need any special exercises.
You don't need any special exercises.
Posted on 2/15/19 at 12:07 pm to DeafJam73
Quick suggestion, from the Strength Check In thread, you do a lot of power cleans.
Subbing KB Swings for power cleans could be a simple programming change. For my money, KB swings are much better at developing hip power than power cleans, even though they work a similar movement pattern.
People get limited by form in power cleans where KB swings, you just go until your hip hinge and core stability give out.
Subbing KB Swings for power cleans could be a simple programming change. For my money, KB swings are much better at developing hip power than power cleans, even though they work a similar movement pattern.
People get limited by form in power cleans where KB swings, you just go until your hip hinge and core stability give out.
Posted on 2/15/19 at 1:11 pm to Rep520
kb swings in place of cleans is a great idea.
I also think sandbag over the shoudler throws are very underrated as it forces you to open your hips big time.
I also think sandbag over the shoudler throws are very underrated as it forces you to open your hips big time.
Posted on 2/15/19 at 2:27 pm to lsu777
quote:
I also think sandbag over the shoudler throws are very underrated as it forces you to open your hips big time.
I've done them lately and would agree. If you do it from the lapped position, you also have to produce power from a static start, which also helps with power output, IMO.
Another thought, I'd ensure your breathing and bracing is on point, too. Nothing kills power output and positioning like core instability.
Posted on 2/15/19 at 2:37 pm to DeafJam73
Do exercises to activate your glutes. The banded glute bridge is my favorite.
your hips are just stabilzers basically. You butt is the main component to the power you feel you are missing on, as many people's glutes become inactive due to prolong sitting.
your hips are just stabilzers basically. You butt is the main component to the power you feel you are missing on, as many people's glutes become inactive due to prolong sitting.
Posted on 2/15/19 at 6:30 pm to DeafJam73
All good stuff mentioned so far
Keep your hip flexors stretched out. Having that mobility helps keep a good length-tension relationship for your glutes to be able to work as effectively as possible
Don’t underestimate the use of single leg exercises as that’s gonna put extra work on your glutes. Single leg bridge/hip thrust, step ups truly isolating one leg and not using your opposite leg to propel you up the step, Bulgarian split squats, even easy ones such as the clamshell but you have to make sure you do them right
Also helps to incorporate some sprint work to help open up your hips and that’ll also get you some power too
Keep your hip flexors stretched out. Having that mobility helps keep a good length-tension relationship for your glutes to be able to work as effectively as possible
Don’t underestimate the use of single leg exercises as that’s gonna put extra work on your glutes. Single leg bridge/hip thrust, step ups truly isolating one leg and not using your opposite leg to propel you up the step, Bulgarian split squats, even easy ones such as the clamshell but you have to make sure you do them right
Also helps to incorporate some sprint work to help open up your hips and that’ll also get you some power too
Posted on 2/15/19 at 6:35 pm to TheZaba
If you do your squats right, you don't need any of this.
You want power, do the work and do it right. OP just doesn't know how to squat and deadlift right.
You want power, do the work and do it right. OP just doesn't know how to squat and deadlift right.
Posted on 2/15/19 at 6:35 pm to DeafJam73
quote:
form is fine
Probably not
Posted on 2/16/19 at 6:59 pm to Hu_Flung_Pu
Usually you would be right, but not in this case.
Posted on 2/16/19 at 7:07 pm to DeafJam73
Posted on 2/16/19 at 7:24 pm to Hu_Flung_Pu
Front squats will definitely help in this situation
Hitting the hole in a front squat will do wonders for hip mobility and power
Hitting the hole in a front squat will do wonders for hip mobility and power
Posted on 2/16/19 at 7:27 pm to DeafJam73
More than likely I am.
It's not a knock on you. If you are doing your squats correctly, you should have absolutely no problems with the glutes or hips.
You aren't bracing correctly, you aren't tight enough, you aren't fully using the muscles and that's why your back hurts. Had the same problem as you until I had a coach teach me differently.
It's not a knock on you. If you are doing your squats correctly, you should have absolutely no problems with the glutes or hips.
You aren't bracing correctly, you aren't tight enough, you aren't fully using the muscles and that's why your back hurts. Had the same problem as you until I had a coach teach me differently.
This post was edited on 2/16/19 at 7:30 pm
Posted on 2/17/19 at 12:35 pm to Hu_Flung_Pu
What did he teach you?
Posted on 2/17/19 at 12:44 pm to DeafJam73
Concentrate on squeezing your butt cheeks at the top of heavy Russian KB swings.
Think prison defense at the top of the lift.
Think prison defense at the top of the lift.
Posted on 2/17/19 at 3:52 pm to Lester Earl
Flexing the butt when holding the weight, driving hips forward when going up.
Posted on 2/17/19 at 4:40 pm to Lester Earl
I dunno if you are being sarcastic or not but look at coen, rubbish, magnussen, green, woolam..... You aren't seeing KB swings, one leg anything....
Heavy lifting is proper strength AND CNS adaptivity.
Heavy lifting is proper strength AND CNS adaptivity.
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