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A simple hack to throw harder, jump higher, or run faster: External > Internal (And no, I’m not talking about hip rotation) Use an external rather than an internal focus

Colby Morris

3,417 subscribers

55,155 次观看 • 3 年前 •via X (Twitter)

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HIP MOBILITY - A couple set ups we used this week from a seated position exploring internal and external rotation. -Seated Rotational Dip and Pry -Seated Hip Swivels -Heel Clicks 8 reps of each for a set or two should be perfect once or twice a week to add to your warm ups.

HIP MOBILITY - A couple set ups we used this week from a seated position exploring internal and external rotation. -Seated Rotational Dip and Pry -Seated Hip Swivels -Heel Clicks 8 reps of each for a set or two should be perfect once or twice a week to add to your warm ups.

Vernon Griffith, CSCS*D

102,203 次观看 • 1 年前

Most runners have underdeveloped internal rotation. That's why stretching your hips never seems to fix anything. 90/90 heel lift trains the exact range that's missing. → Front leg in flexion and external rotation → Back leg in extension and internal rotation → Lift the back heel against gravity, that's the hip IR working → Can't lift it? Lean your torso slightly away from the working leg → Move slow. 2-3s up, 2-3s down I'm using a 1kg weight here. Start without load and build up. I'm adding this exercise in my routine because just like most runners, my adduction and internal rotation strength is lacking. 3 x 8-10 each side. If your pelvis is rotating, drop the weight. Quality over quantity.

Most runners have underdeveloped internal rotation. That's why stretching your hips never seems to fix anything. 90/90 heel lift trains the exact range that's missing. → Front leg in flexion and external rotation → Back leg in extension and internal rotation → Lift the back heel against gravity, that's the hip IR working → Can't lift it? Lean your torso slightly away from the working leg → Move slow. 2-3s up, 2-3s down I'm using a 1kg weight here. Start without load and build up. I'm adding this exercise in my routine because just like most runners, my adduction and internal rotation strength is lacking. 3 x 8-10 each side. If your pelvis is rotating, drop the weight. Quality over quantity.

Tim Roozendaal

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Uneven Squat? Uneven Hips? Pinching Hips? If your squat looks uneven at the bottom, with your pelvis rotating to one side, and you notice that you lack hip internal rotation on that side, then that hip may be pinching or blocked as you go down into a squat. As a result, your pelvis rotates away to compensate and open up that hip. This leads to an uneven squat with a rotated pelvis and uneven weight distribution between your legs. Do these two stretches for 3×10 reps on both hips before you squat.

Uneven Squat? Uneven Hips? Pinching Hips? If your squat looks uneven at the bottom, with your pelvis rotating to one side, and you notice that you lack hip internal rotation on that side, then that hip may be pinching or blocked as you go down into a squat. As a result, your pelvis rotates away to compensate and open up that hip. This leads to an uneven squat with a rotated pelvis and uneven weight distribution between your legs. Do these two stretches for 3×10 reps on both hips before you squat.

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In order for humans to create the Artificial Digital God, they first had to invent electricity, build machines and databases, and connect them through the internet, which represents a digital artificial ether where humanity can share its knowledge and create a database on which artificial intelligence can be trained to acquire human logic. If a fallen angel has been cut off from God, then it no longer has access to the Ether, so it would attempt to recreate that ether. Here we are, creating an artificial ether and an artificial intelligence that tries to mimic God. This all started by trying to materialize internal alchemy. Internal alchemy leads you to God, while external alchemy leads you to create a counterfeit artificial god.

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