hip

Stop smashing your IT band with a foam roller and do this instead! Your IT band doesn’t like compression and this can often make it worse. Have you considered your hip as being the culprit? Maybe we should attack the hip instead of just smashing our body where it hurts! Our hip plays a large...

Do you sit most of the day? This warmup is for you. Belt squat walking is an easy and effective way to prime your lower body to get ready to move. . Squats, deadlifts, running, jumping.. anything done with your lower body. This is a good start because of a few reasons. . It doesn’t load your...

When someone can’t squat to parallel it’s easy to assume “bad mobility.” But, stretching and mobilizing will only get you so far. . In the bottom of a squat bone to bone contact can occur. It is a limiting factor and is what happens when a lot of people say they feel a pinch in their hip when...

Ever wonder what the BEST glute med weight-bearing exercises are? Look no further than this infographic. In order, it’s the: . 1️⃣ Side Bridge 2️⃣ Single Leg Squat 3️⃣ Single Leg Deadlift 4️⃣ Pelvic Drop . This is from a systematic review by Reinman et al 2011. I'm going to highlight some...

A unique study on injury surveyed 104 Swedish sub elite powerlifters. The study is unique because it defined injury as a condition that causes pain and affects training in some minor way. By this definition, 70% of respondents were injured. . The “classic” definition of injury is otherwise an...

Positive effects of anabolic steroids, vitamin D and calcium on muscle mass, bone mineral density and clinical function after a hip fracture. A randomised study of 63 women. A total of 63 women who had an operation for a fracture of the hip was randomly allocated to one year of treatment...

About a dozen years ago, word trickled down from sports academia that doing static stretching before a lift would weaken us. Many abandoned pre-lift stretching immediately. But new research shows that doing a static-hold stretch before a lift doesn't hurt performance and might even increase it...

ebtofficial🍑 😏 🍑 . 1 did a study where he compared hip thrusts to squats using EMG (a way of electrically measuring muscle activity). (1) EMG measurements usually work by first asking people to squeeze a muscle as much as they can to get a "reference" value of 100%, and then measuring how much...

This is a great article by C.J Murphy about the sumo deadlift. It is not a hip hinge! The Sumo Deadlift — You're Doing It the Wrong Way TAGS: TPS performance, how do I sumo deadlift?, deadlift form, deadlift technique, cj murphy, conventional deadlift,sumo deadlift Originally published in...

Stretching the hip flexors (the front or anterior hips) will help you move better. It'll also remove the "extensor block" which happens when tight hip flexors act as a brake for hip extension. This stretch makes it easier to activate and train the glutes as well. It'll help you increase...

What is your favorite exercise for building the glutes? Squats or hip thrusts? - 🔹Dr. @bretcontreras1 showed that hip thrusts (glute bridges, glute thrusts) activate the glutes MORE than squats. This is in both the upper and lower glutes. He also found that squats activate the quads more than...

Lifters and athletes associate the hip thrust with glute development and horizontal force enhancement. But a recent study in the Journal of Sports Science shows that it's also effective at increasing your 1 rep max back squat. - The study recruited 20 male collegiate baseball players with an...

No Pain, No Gain!” This line was invented by guys who couldn't tell the difference between pain and discomfort. High-rep squats are uncomfortable. Dragging the sled is, too. That burning wet-towel-tearing, searing sensation in your Achilles each time you land on a box jump? That's pain. And it's...

Hamstrings training. Research shows that the inner hamstrings are the most activated (nearly 110 % of a maximal static contraction) followed by the outer hamstrings (80 %). This is because sprinting heavily relies on hip extension (driving your leg backwards). Thus, sprints can be a powerful...

What is your favorite exercise for building the glutes? Squats or hip thrusts? Dr. @bretcontreras1 showed that hip thrusts (glute bridges, glute thrusts) activate the glutes MORE than squats. This is in both the upper and lower glutes. He also found that squats activate the quads more than the...

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OFFICIAL NPC BIKINI DIVISION RULESNPC MEMBERSHIP Each competitor must be a member of the NPC. BIKINI COMPETITOR RULES Competitors will compete in a two-piece suit. The bottom of the suit must be v-shaped. No thongs are permitted. Competitors can compete in an off the rack suit. All...

Ive heard alot of nonsense about eggs and their supposed negative health impacts due to cholesterol.. here is a study done to show that eating eggs actually benefit health AbstractPURPOSE:<abstracttext label="PURPOSE" nlmcategory="OBJECTIVE">Patients with metabolic syndrome (MBS) have an...

Have you been religiously doing your abdominal muscle exercises? Is your abs showing to your satisfaction? No? Why? Do you know that your abdominal muscle is one of the easiest muscles to build but yet why is it that most people have difficulty in developing that 6 pack abs? Here is the truth...

Anterior pelvic tilt is a posture problem that affects almost anyone who sits a lot. Practically, your butt sticks out and your gut protrudes. Because this is a musculoskeletal issue, no amount of fat loss will get rid of that gut. To save the day, we've written this handy guide to stretches...