Hip and Glute Warm-Up:
The hip joints and the glute muscles are two major components to many dynamic movements such as Olympic lifting and plyometrics. In a sport like CrossFit, the posterior chain (glutes and hamstrings) play a key role in generating power for lifts and other dynamic movements. Having explosive hips will allow you to generate force to be more powerful in a number of different movements. In order to get your body moving optimally, you should always perform a proper warm-up. Here is a protocol to help warm-up the glutes and hips:
- Clam Exercise
- Single Leg Bridge
- Straight Leg Donkey Kick with Straight Leg Circles
- Lateral Banded Walks
- Elevated Glute Bridge with Glute Pulses
- Standing TFL Stretch
- Active Glute and Hip Stretch
Read More Static Stretching vs. Dynamic Stretching
When taking yourself through a proper warm-up, you prime yourself for optimal performance, while decreasing the chances for injury. This specific warm-up is a great way to isolate and strengthen the hips and glutes. These drills also help with building pelvic stability. They can also help alleviate back pain sciatica by strengthening the core and lower back muscles. Many dynamic movements require rapid hip extension and strong glutes. This warm-up would be great for high volume Olympic lifting, deadlifts, squats, box jumps, kettle bell swings, and more. If you have trouble building capacity in these areas, give this warm-up a try.
Read More Box Squat Exercise
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