Post by lovelace on May 17, 2006 14:39:42 GMT -5
media.putfile.com/bottoms
EXERCISE OF THE MONTH
BOTTOMS
This month’s exercise is called Bottoms. This exercise targets the hip flexors, glutes and hamstrings. You can perform this exercise various ways hitting different areas. I will describe a couple of ways to execute. Walk the weight out and use a wider than normal squat stance. It doesn’t take a lot of weight on this exercise. I usually work my way up to 50 percent of my raw max, for reps of 5-8. You squat down like a normal wide stance squat, at the bottom of your squat, come up about 5-8 inches, relax the hips (going back down) then tighten hips back up coming up 5-8 inches. You will do this for 5-8 reps and on the final rep come all the way up. The wider the stance, the more your hips will be targeted. Be very careful and do not over due it starting out. You should feel this in your hip flexors, glutes and hamstrings.
You can also perform these with various stances going from wide to narrow stance. The narrow stance hits the quads more. A tip would be to start these off a box, relax the hips on the box, then tighten and come out of the squat about 5-8 inches. If you are flexible, it is also good to go as low as possible in your squat stance, especially on the lighter weight. Important note is to not let your knees come in. Force them out. You can also execute these with a safety squat bar. Stronger hip flexors make the athlete faster. This will create more speed out of the hole in the squat and really help a sumo deadlifter with explosion. Make sure you stretch your hip flexors well before performing these exercises.
EXERCISE OF THE MONTH
BOTTOMS
This month’s exercise is called Bottoms. This exercise targets the hip flexors, glutes and hamstrings. You can perform this exercise various ways hitting different areas. I will describe a couple of ways to execute. Walk the weight out and use a wider than normal squat stance. It doesn’t take a lot of weight on this exercise. I usually work my way up to 50 percent of my raw max, for reps of 5-8. You squat down like a normal wide stance squat, at the bottom of your squat, come up about 5-8 inches, relax the hips (going back down) then tighten hips back up coming up 5-8 inches. You will do this for 5-8 reps and on the final rep come all the way up. The wider the stance, the more your hips will be targeted. Be very careful and do not over due it starting out. You should feel this in your hip flexors, glutes and hamstrings.
You can also perform these with various stances going from wide to narrow stance. The narrow stance hits the quads more. A tip would be to start these off a box, relax the hips on the box, then tighten and come out of the squat about 5-8 inches. If you are flexible, it is also good to go as low as possible in your squat stance, especially on the lighter weight. Important note is to not let your knees come in. Force them out. You can also execute these with a safety squat bar. Stronger hip flexors make the athlete faster. This will create more speed out of the hole in the squat and really help a sumo deadlifter with explosion. Make sure you stretch your hip flexors well before performing these exercises.
