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Hey everybody! I'm Kevin Weiss from bodyperformance.net and today I'm brought to you by my friends at RipToned Fitness Products. and we're going to bring you another video on some exercises that you can do at home. Whether if you have little or no equipment.
One thing I want to stress over the last few videos and stuff that we've done, that there's nothing magic about these exercises. What I want people to realize is we're training movements, and depending on what equipment you have which maybe none or you may have access to dumbbells. All that does is that it gives you a different way to add resistance to the movement. So if you have a barbel well then your hip hinge which is what we're going to cover today, is primarily barbel type movements where you can use more weight like dead lifts as an example. But if you don't have a barbel, well then now you're going to use something else to give resistance it may be less but that doesn't change what you're actually working on. So today we're working on the hip hinge, we're already covered the squat and we've already covered the horizontal push.
A hip hinge is where the hinge is going back, so the squat is the movement the knees are stretching more, the hip hinge is where the hips are hinging backward and the shins are going to stay more vertical. So just doing this, that would be a similar movement as the Romanian dead lift. And then if you're going to do a full dead lift, you'll need to bend your knees. But this is the actual hip hinge part of the dead lift. Which is great, so now we're going to make that harder, cause if you just do this, that's got going to be enough resistance for you. So let's use the simple band to begin with. So this is a fairly thick band, once again an inexpensive one and very easy to find. So if we want to add resistance to this movement, just think of how the band works. You just need to be able to stretch against the resistance. So if we take the band and we stand on it, just right in the middle of it like this, maybe a little bit wider, we're going to give ourselves a little bit of resistance. We can grab lower on the band to increase the resistance. And that's actually a fair bit of resistance. So for most people this is going to be quite helpful, they can mimic a Romanian dead lift doing that.
Now we can also do the same thing with a Sumo dead lift. Where we take the band, step wider on it and grab right in the middle of it. You can grab wider like this as well that'll increase resistance, and same thing pushing the hips back, hinging the hips back, driving the hips forward. And that actually has a pretty good amount of resistance to it as well.
A third way that we can use the band, is as long as you have something that's solid, you can hook the band around there. Make sure it's secure, now reaching between your legs, you can hinge backwards and push through. This is similar to a kettle bell without your arms moving forward. Make sure to keep the movement in your hips. I'm not squatting down and standing up. To add resistance just move further away. Reach back and aggressively push through.
That's 3 great variations right there just using a simple band. Maybe you don't have anything. We still need to work this motion of the hip hinge and the hip extension. Simplest way, also the easiest way, so people are going to progress from this fairly fast is just extending the hips here. And you can move to one legged, a little bit harder, and to make it even harder, we can take this bench and do one leg and two leg variations on here as well with the legs elevated to make it a little bit harder. Another variation of this, is instead of having your legs elevated you have your shoulders elevated. Dropping the hips down pushing them up and squeezing, and this can also be done one legged.
So that's just an easy way with a few different exercises and you can even do those in a circuit of some kind. Where you do pullt hrough's where you pulling the band like this so maybe you do a set of dead lifts, and maybe a set of pull throughs, then you do a set of hip extensions on the bench and finish with a set of hip extension on the floor. And then rest, and go through that three or four times. Doesn't have to be hard just think about things in movements and figure out ways to add resistance.
I hope everyone is staying safe. Get your exercise done it's not that hard. If you have anything that you're not sure how you can actually work it? Send me a question I'll answer you for sure. I hope these videos are helping you guys out. I'm Kevin Weiss from bodyperformance.net brought to you by RipToned Fitness Products. I'll talk to you guys again real soon.
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