We got the follow up to the Shoulder Torque. We have the Hip Torque. So creating torque in your hips and stability in your hips. Mostability – mobility and stability in the hips. Thatâs what we want.
Weâve got couple of angles here basically your feet are right here preferably facing straight forward.
You can have it 6-12 degrees turn out. You can do a butt check right here. Do it now! Stand up (this is in the video as well)
Your power position is right here. Feet straight ahead, hip width, butt tight, abs tight. Thatâs where you generate the most power, the most strength. This is the position you jump from. This is the position you squat from.
Â What weâre going to do?
Set up again. Screw the feet in. Butt tight. Abs tight. Looking straight ahead.
Keeping the head in line with the spine. Pushing the hips back.
Driving this out. Coming down, down, down. Coming up. I want my shin angle as vertical as possible.
From the side angle, right here.
Screw the feet in. Butt tight. Abs tight. Shoulders back. Driving back. Driving back. Push the knees out. Coming down, down, down. Driving back up.
Â What weâre going to do?
If any of those steps are missed or you just donât have a proper mobility of certain things, big issues will be going to on your ankle, your knee, your hip, your lower back, or youâre tight on those areas.
So if I just come down without applying any torque— Â I come down. Notice my shin angles theyâre a little more angled out.
Honestly, I am just doing aÂ body weightÂ squat so I donât need to apply too much torque to get a stable position. As oppose to if I was doing a max repetition squat for my 3-5 rep maximum, then I will need to apply a lot more torque.
Let me do a front squat with kettle bells. I will need a little more torque by screwing the feet out.
Butt tight. Abs tight. Shoulders back. Knees out. Keeping the head straight and in-line with spine.
Coming up. Trying to get the shins as vertical as possible.
Loading those hips is what we want to do because if we keep loading the knees by coming down your knees too far forward, the knees are a lot less stable, and a lot more injury Â prone, thenÂ the hips.
Hips and glutes are the mostÂ powerful muscles in combinationÂ and your hips are madeÂ to last for a very very long time. A lot longer than your knees.
Very slight movement with the knees but that allows me to apply torque into my hips.
On the side, screw the feet in. About 6-12 degrees no more.
If you need to be more out than that, you have some ankle issues to fix.
Going to get my shin as vertical as possible. Coming up.
Remember theÂ elbows on the pushups we wantÂ to get the elbows as vertical as possible when you do the push up, squat put the shins as vertical as possible.
If you have some ankle mobility, one of the archetypes I have not introduced to Improvement Warrior Fitness, Athletic Revolution yet is it the pistol, you get down, squat position, leg comes forward and youâre able to hold this position. Thereâs no greater need for more ankle range motion than in the bottom of the pistol. You just stand there. Leg up and hold that position. If you canât hold this position, you haves some ankle mobility issues that you have to take care of. Weâll have some mobilizations for that coming up. (Watch the video for position)
Improvement Warrior Fitness Adult Strength & Conditioning: New Albany Small Group Personal Training | 2-week Complimentary Trial | 21-Day Rapid Fat Loss Trial $21 | 42-Day Fat Loss Jump Start Trial $42
Athletic Revolution-Hilliard- Youth Sports & Fitness Training (8 & up) (new website will open)
Health, Fitness, nutrition information- Fill out your name and email below to join our newsletter