Thursday, September 26

We are going to work on hip and front rack mobility before squatting today. As always, getting the right muscles warmed up and the joints moving well before lifting will make you more efficient and better able to demonstrate your strength.

We do things like banded monster walks in class to warm up and strengthen the hips before squatting, but like any exercise, whether it’s a warm up movement or in the workout, doing it correctly makes a huge difference in getting a benefit from it.

Check out this video from Squat University on the banded monster walk. He explains exactly what muscles we are trying to activate and strengthen, and how doing this exercise slightly wrong will strengthen the wrong muscles and not help the problems we’re trying to fix.

We try to go over these points of performance every time we do this exercise, but you have to care enough to slow down and make sure each detail is done correctly. Trying to go fast or using too much resistance can cause you to be out of position and defeat the purpose all together.

Hopefully this video helps you see exactly how to perform the banded lateral monster walk to get the most out of it.

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Many people perform the lateral band walk as exercise prior to training. It is intended to work the lateral hips, specifically the glute medius muscle (an important muscle in limiting problems like a knee collapse or hip shift).❌ . If you initiate your walk by kicking laterally, you’re not really performing this as efficiently as you could. You see many people are taught that the glute medius is an abductor of the hip (meaning it kicks the leg away) and while this is relatively correct, the nearby muscle of the TFL is actually a more powerful abductor. An over dominant TFL is seen with problem techniques like knee cave and hip shifts.❌ . Performing it like this, reinforces this often over dominant muscle making this exercise less effective for what we’re trying to accomplish.📝 . Instead, squat down and screw your feet into the ground. Then drive yourself laterally through your trail leg working the glute medius as it was designed, as a pelvis and hip stabilizer. Don’t allow your knee to collapse in as our emphasis is in the trail leg during this exercise. After a few down and backs your hips should be on fire and ready to train.🙌🏼 . I’m using a grippy hip circle by @mbslingshot In this video today (you can use the code SQUATU10 for 10% off on markbellsligshot.com)🙌🏼 . Shout out to @hookgrip for the visual of the squat today & @3d4medical with the Complete Anatomy app for the visual of the body.🙏🏼 __________________________________________ This is the 375th #SquatUclub eligible post!! Remember everyday - “like,” & comment using the hashtag #squatUclub ASAP and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications (click the “following” button on my page & select “posts”) will help you be first in line each day!

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Workout for Thursday, September 26
Hip and Front Rack Mobility

Front Squat
5 - 4 - 3 - 2 - 1
*Build to Heavy Set of 5 Reps, then increase weight as reps decrease
*Green light to find a new 1 rep max!

CrossFit 616