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Are your hips TIGHT? Or WEAK? If it’s a STRENGTH ISSUE here are THREE movements loading the hips at length, isolating hip flexion and loading the hips involving the hip and posterior line.

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Vernon Griffith, CSCS*D

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83,754 görüntüleme • 10 ay önce •via X (Twitter)

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Strong hips. Strong core. Stronger movement. 🔥 If your hip flexors are weak, your power leaks. Train them with control — not ego. Stability builds strength.
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Strong hips. Strong core. Stronger movement. 🔥 If your hip flexors are weak, your power leaks. Train them with control — not ego. Stability builds strength.

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“We don’t have to think about loading the hips. If the upper body counters, the hip is gonna load...If you and I are racing, you start right there and I start back there and I get a running start and you don’t get a start until I get to you, who’s gonna win the race?“🏃 Listen to Nate Headley talk about how the upper body loads the hips and getting stuck in the back hip vs moving into the back hip 🗣️ #the108way
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“We don’t have to think about loading the hips. If the upper body counters, the hip is gonna load...If you and I are racing, you start right there and I start back there and I get a running start and you don’t get a start until I get to you, who’s gonna win the race?“🏃 Listen to Nate Headley talk about how the upper body loads the hips and getting stuck in the back hip vs moving into the back hip 🗣️ #the108way

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I am once again reminding you that the hip 180 is an amazing move for Your hips Always makes my hips feel great . Alleviates some pinching sesation before kicking Works your hip in a full range of motion, AND even works the standing hip as it works to stabilise the limb.
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I am once again reminding you that the hip 180 is an amazing move for Your hips Always makes my hips feel great . Alleviates some pinching sesation before kicking Works your hip in a full range of motion, AND even works the standing hip as it works to stabilise the limb.

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Open hips = better movement, stronger lines, fewer limits. Do these drills before skills that demand mobility, or after training to decompress. Breakdancing, acrobatics, yoga—doesn’t matter. If your hips are tight, your moves will suffer. These hip openers directly support handstands, splits, airflares, flares, windmills. Stay upright, control the pelvis, drive the knees out… and yes—embrace the burn.
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Open hips = better movement, stronger lines, fewer limits. Do these drills before skills that demand mobility, or after training to decompress. Breakdancing, acrobatics, yoga—doesn’t matter. If your hips are tight, your moves will suffer. These hip openers directly support handstands, splits, airflares, flares, windmills. Stay upright, control the pelvis, drive the knees out… and yes—embrace the burn.

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If you can hit 10 hip hurdles 10 single leg hip thrusts 10 hip flexor lift offs 10 fire hydrants 10 elevated clamshells then you just trained your hips for stability, strength, and control.
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If you can hit 10 hip hurdles 10 single leg hip thrusts 10 hip flexor lift offs 10 fire hydrants 10 elevated clamshells then you just trained your hips for stability, strength, and control.

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DEALING WITH TIGHT HIPS? Recently had an athlete come in and this is the four steps we ran through. - Banded Distraction pulling into Extension - Banded Distraction pulling into Flexion - Split Squat with Distraction pulling into Flexion - Supine Kettlebell Hip Flexor Reach
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DEALING WITH TIGHT HIPS? Recently had an athlete come in and this is the four steps we ran through. - Banded Distraction pulling into Extension - Banded Distraction pulling into Flexion - Split Squat with Distraction pulling into Flexion - Supine Kettlebell Hip Flexor Reach

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Notice how I am hinging at my hips. I am not bending my knees to squat the weight. My hips are high, my knees are slightly bent, and I am pushing my hips backwards. As I push my hips backwards, my core is tight, my lats are engaged, and I am focused on feeling the mind muscle connection in my glutes/hamstrings. Your lower back should not round or load🙅🏼‍♀️
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Notice how I am hinging at my hips. I am not bending my knees to squat the weight. My hips are high, my knees are slightly bent, and I am pushing my hips backwards. As I push my hips backwards, my core is tight, my lats are engaged, and I am focused on feeling the mind muscle connection in my glutes/hamstrings. Your lower back should not round or load🙅🏼‍♀️

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From Fragile To Bulletproof Hips My whole football team referred to me as the “fragile hips” guy because I was constantly dealing with tightness, pain, and weaknesses that never allowed me to play at my highest level. I was able to fully overcome that by progressively working these 4 areas of the hip with the exercises listed below… Anterior(frontside) - ATG Split Squat Posterior(backside) - Elephant Walk - Jefferson Curl - Pike Pulse - Full-Stretched RDL Outer Hip - Pigeon Push Up - QL Extension Inner Hip - Seated GM - Cossack Squat Once you realize that each area of the hip can be addressed to truly build balance there, you can start building a foundation of mobility to improve your hips FAST.
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If you’ve been ignoring hip mobility, this is your sign to fix that. Healthy hips mean better posture and fewer back and knee issues.
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If you’ve been ignoring hip mobility, this is your sign to fix that. Healthy hips mean better posture and fewer back and knee issues.

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Want next-level hips? This will take your hip mobility to the next level... Do THIS intermediate routine!!!👇
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Want next-level hips? This will take your hip mobility to the next level... Do THIS intermediate routine!!!👇

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