Strength in Conditioning for Wednesday, August 20, 2014
The second point of performance for the squat builds upon the first point, the ability to keep your weight on your heels. For the hips to travel down and back below parallel, flexibility to allow hip flexion is required. The hip traction helps free a tight joint-capsule that is limiting hip flexion. The glute stretch takes the hips into flexion and external rotation, which also allows for a good knee position during hip flexion. While the glute fibers may be tight, the glutes also need to be strong enough to control the descent.
The glute bridge activates the glutes and inhibits the deep hip flexor (psoas) during hip extension. The deep hip flexor (psoas) is often tight and weak. The hip flexor activation exercise activates the hip flexors during hip flexion. Hip flexor strength is required for you to actively pull yourself into a solid bottom position. The intention for psoas activation is hip flexion greater than ninety degrees – I find the psoas activation works better with the band around the knee than the ankle. You can use both to activate all of the hip flexors.
You can revisit the exercises for ankle and quad flexibility as needed. By keeping your weight on your heels and getting your hips below parallel you will be in good position for the next point of performance – “knees-out.”
- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™
Run small lap or row 150 meters + dynamic movement
LIFE: 12 Front squats with barbell + 8 push ups + run or row 150 meter + 2 minute rest
FITNESS: 8 Tough front squats + 8 deficit pushups 10/15 plates + run or row 150 meter + 2 minute rest
SPORT: 8 Front squats from the ground + 5-8 clapping push ups + run or row 150 meter + 2 minute rest