Imagine I trained this while I did sprinting in high school. I had 1st place in all my 400m races and a few seconds from state. I'm proud of me.

@spetsnazdan9982

Жыл бұрын

Dang! I’m proud of you too stranger!

@julia.alexandra

Жыл бұрын

@@spetsnazdan9982 🖤💫

@torment5542

10 ай бұрын

Congratulations! 🎉👏🏼👏🏼

@cliffcox7643

8 ай бұрын

Nice

@brandonmullino7589

4 ай бұрын

What was your fav workout and your times

You can use a band, just attach it to something that is behind you

@Improveathletics

9 ай бұрын

The band doesn’t provide constant tension tho. You get the most “resistance” at the top. The cable is ideal. If all you have is a band though go with it.

@cliffcox7643

8 ай бұрын

No, band does not provide uniform tension, it starts easy then gets hard. You need resistsnce from the start.

@anshgombar7173

7 ай бұрын

@@cliffcox7643what if you start with the band already stretched

@Chavanun555

7 ай бұрын

He literally said that in the vid 😅😅😅

@BeGrizzlyStrong

7 ай бұрын

It isn't about direction. It is about tension. There is almost none at the beginning. And that is the most important area to be training.

Just tried this out today and I feel great. Been having hip flexor tightness for a while, and all I was doing was stretching without strengthening which hasn’t helped at all. Hoping this will do the trick. Thanks for sharing!

@a.joshua

4 ай бұрын

Have you found any changes?

@Timedesigner

4 ай бұрын

@@a.joshua Yeah it has helped to relive the pain greatly along with stretching

@a.joshua

4 ай бұрын

@@Timedesigner thanks, ive got to try this then

@LoganSun-qc8cy

2 ай бұрын

Maybe try glutes training? Glutes are hip extension muscle and when training them they relax your hip relexor

@Timedesigner

2 ай бұрын

@@LoganSun-qc8cy I do train glutes regularly though squats, lunges, RDLs, and deadlifts as well as some glute medius isolation. They are definitely a weak point of mine (so are the rest of my legs) so that explains a lot.

the reverse squat by kneesovertoes guy and mr infinity is another great option. great vid

@goodebening6564

2 жыл бұрын

exept your abs will do alot of the work and if they weak they gonna reduce the weight. not to mention the reason why cablesare better like he said is the full range motion wich y cant get with that exersize but good for lower abs

@chr1staki

2 жыл бұрын

@@goodebening6564 I feel kneesovertoesguy reverse squat solely in my hip flexors, but I agree the method in the video makes a lot of sense

@FistfulOfGabagool

2 жыл бұрын

​@@goodebening6564 your form will determine whether you use mostly abs or hip flexors. if you crunch your torso by tilting your pelvis you will use abs. if you keep your pelvis relaxed, torso long and only lifting your knees you will use your hip flexors.

@pjfperformance

2 жыл бұрын

You can’t achieve full hip extension in that exercise, which means you aren’t training the longest muscle lengths which is the most important range to train for hip flexors. You could lay on a bench and go single leg to get more hip extension, but why go through all that trouble when the variation i showed actually loads long length effectively.

@Stoicstruggle

2 жыл бұрын

@@pjfperformance great point

YES! I keep seeing these monkey foot videos and keep thinking, "That only strengthens mid to end range."

This is money and you make excellent points. Will introduce. Thanks

My gym has one of those multi-directional hip machines... No one EVER uses it and I love it! Similarly, I set the pad behind my hip, forcing me to have to drive it thru a full range of motion to bring it to the top position.

Well explained. Thank you

You can do it with bands if use bands pre-stretched so use have tension from the beginning.

@cliffcox7643

8 ай бұрын

Then you'll have too much tension at the too and can't pull all the way up. I tried it.

I need more please Paul!

@pjfperformance

2 жыл бұрын

🙏🙏

@jonasbentlin3318

Жыл бұрын

​@@pjfperformance iam 13 should I buy the Mac McClung program or the vert code

Great video! Another thing to consider is the co-contraction of the opposite glute, hence the examples in the book where he includes simulatenous hip extension

This is a great point.

You can still use resistance bands just not the one you used. You can use the ones that baseball players use

needed this!

This is amazing. Can easily train hip flexors this way.

Brilliant, I'm incorporating some of these today 🤜

Long jump state champ, I wish I knew of these type of exercises back in high school .

Great tips and explanation!

This was well explained New subscriber ❤

Thank you! I needed this haha

good points, I will try this in cable machine and see how my leg cycling improves. it does allow you to keep that torso angle and neutral hips-as in a sprint

@Fuji_9.63

6 ай бұрын

I started using that cable method in 1993, it did nothing for my speed.

Very well explained

Yeah this is awesome thank you !!!

I’m not a runner, but most people could benefit from this exercise. I watched another video recently where the guy said instead of just stretching the hip flexors, you should also train and strengthen them. I’d imagine doing the exercise in this video, it will both help increase your range of motion in the hip flexors, but also reduce chronic lower back pain and overall tightness and pain in the hip area.

Or fix the band to an object behind you and then flex the hip? Problem solved.

@whitemakesright2177

9 ай бұрын

Still the same problem, with a band the tension is highest at the contraction and lowest at the stretch. A cable loads both equally.

Awesome... my hips are always playing up. I am an office worker and sit alot. I just bought a cable machine for my home gym. Ill give this a try. Thanks!!

You’ve earned yourself a subscriber buddy

Thank you for including the figurine picture so we can see how to do this without a cable machine 🙏 and you make a great point !

You can definitely do this with a long band, that's what I thought it was when I first looked at the video

Great advice, thank you! I think I strained my hip adductors last week from running and sprinting on treadmill. Hurts 😩 and swollen.

@Fuji_9.63

6 ай бұрын

I started using that cable method in 1993, it did nothing for my speed.

The cable machine attachment you're using, was that made especially for training hip flexion? What do you call it and where did you get it?

@azure4208

Жыл бұрын

pretty sure it's just a cuff

For those without cables hop on the bench w the kettlebell and hook ur toes under and u can do reps with that , will also work tibs

Could it be beneficial to do this with your hips at different angles to strengthen your drive phase ?

Thx

I don't think you want to put the band on your foot. You should loop the band around a post or fence behind you and pull starting with the leg behind you just like you were with the pulley system

@monsterbulgaria

2 жыл бұрын

It would help, but the problem with bands is that they give more resistance towards the end, so you would either have a band that is wayy too hard to pull at the top, or wayy too easy to pull at the bottom and whatever you do, the band will always neglect the starting portion of the movement. The cable brings consistent resistance throughout the entire movement.

@pjfperformance

2 жыл бұрын

Missing the point on why the band doesn’t work to load long muscle lengths. The band is light at the bottom and gets harder near the top. So all you train is short range. Only way to do it with a band is to make it high tension at the start of the movement and do long range pulses without using the full range of motion.

@supune

2 жыл бұрын

@@pjfperformance the way you were using the band, it's only useful, for example for a an mma fighter to strengthen kicks or knee strikes. for runners, the bands should be fixed behind and used for a stretching force on the eccentric and on the full range of motion. using heavy bands or using them at the max is not a good idea. the forward force for a runner or sprinter come mostly from the glutes, the hip flexors are doing the work kind of at a rotational phase and also bringing the leg forward for the next strike. so longer and light bands are best. And if you're worried about a few more foot-lbs of resistance as the band gets stretched out, you can buy bands that are shaped to keep the resistance distributed evenly as it stretches. The pulleys are better, but gym memberships cost $ and not everyone can get to a gym and a pulley system is much more expensive than getting bands for like $10-30. The gains come from greasing the groove to get quicker in pulling not from increasing the resistance to like a 50lb band. Hip flexor tightness is a big worry for sprinters and other runners. I agree with you that a pulley is better but a band can help get sprint times faster from that same position as you were doing the pulley. I wouldn't worry too much about the end of the motion being a little more resistive at the end than at the begining... you can just get a longer band if it's yanking you back to where it doesn't help you get quicker. Also if you can get to a pool doing resistance lower body training in the water is good too, if you have the underwater sails. Hill training both going up and down was better than bands for me for full range on the hips to get faster.

@supune

2 жыл бұрын

@@monsterbulgaria Understood. but you can get longer bands. pulling the band to the max isn't good and I'd go with a light band as it's better than nothing. using the band like Paul was showing, I'd say is helpful for combat sports (wrestling/grappling/escapes, kicks, knee strikes) or if you really need to retrain strength for walking and jogging. You can find cheap bands and the difference between the beginning resistance and end resistance will only be a few foot-lbs. Doing that motion with a band will still get you good quickness for your buck as pulley systems and gym memberships are expen$ive. For runners that want to use bands to get quicker, the best is to use it from a fixed position behind like he did with the pulley and the gains will come from greasing the groove to go quicker and quicker instead of going for like 50 lb resistance bands.

Yes subscribing

You can do it with a band very far behind you and get resistance throughout

The sad thing about why nobody introduces hip flexor training is that it is not adding up to physique and doesn’t make you look more muscular, but fact is core and hip training should be the most powerful and effective training for human body. People are just superficial😢

@tinocabral4201

Ай бұрын

Any reason I should do this training? I don’t run at all

@LoganSun-qc8cy

Ай бұрын

@@tinocabral4201 Well if running is not for your appetite, like you swim or do other upper body sports, I think hip flexing motion is indeed not that necessary. But like if people run short distance speed running , or play basketball etc that requires much jumping and hip driven motions, then it’s beneficial to train hip flexors. I’m beginner in weigh lifting and sports, but when I was in high school I ran 100m in casual contests, and I often pull muscles around hip flexors. I assume training hip flexors would help very much in short distance speed running as lifting legs is important. But in terms of long distance running like several km, I suggest utilizing glutes as it makes you run more efficiently and saves energy

Hello! Can you make a video about shoulder recovery?

That’s wassup! Makes sense…

Ive been doing exactly this, i figured it out myself :D

great video! can you give us the title of that book? much appreciated! 🙏

Please post more of these biomechanics videos.

Should you focus on time under tension or fast force?

Thank u

💯💯💯

Cant you use a vertimax?

Genius! How much weight/reps do you aim for?

@justincopman

2 жыл бұрын

Word

@gdrjnbhvdrhj

2 жыл бұрын

3 sets of 15-20 per leg

@pjfperformance

2 жыл бұрын

🙏🙏 depends on the phase! Generally 8-15 is good

What do you mean? The weight is constant and is also a great way of traning them. You can even abduct the hip in full flexon for extra complexity.

What attachment is that you're using? I don't think I've seen that in my gym

@Ignasimp

Жыл бұрын

It's not in mine either. I don't know were to get it.

Reverse lunges are great as well

I do this with a seated bench in front of me and hold onto to the upright bit. Without it, balance becomes an issue and I can’t move all that much weight.

Where can I get that cable attachment?

Yoooo he gotta bootay on him

best alternative exercise if I don't have acess to a cable machine?

@mertserozan7268

Жыл бұрын

Pool

@EA-ps4wc

Жыл бұрын

Tube resistance bands with an ankle attachment will do the same thing

I been doing reverse squats

You could use a resistance band with a door anchor as well ?

I’m 48. Used to be a good sprinter. I’m really scared to get back into it, as I’ve had some near misses with pulling my hammies. Any advice on strengthening before trying the sprint.

I actually like the hip machine more. I feel like the cable machine will pull me backward. With the hip machine, I can focus more on the eccentric phase and the hip of the standing leg more without worrying being pulled backward.

@rasherth9324

Жыл бұрын

You can set the pad behind you on the hip machine so it can also train hip flexor in long length.

Is this equally helpful for distance running?

I couldn’t make out which attachment you used? Is that a band tied to a cuff?

I use leg curl machine laying down

What about putting one foot back and then using the resistance band?

Paul, can we use the pjf extended bands behind us instead a cable machine? Please give thoughts @pjfperformance

When you going to announce winner of macmclung program giveaways?

As someone who does powertumbling we just do v-ups

How much wieght and reps should you be doing when doing help flexor work??

I’ve been doing this with my clients for a few months now, followed by ATG split squat to lengthen the psoas too

Is there a specific form for this or do we simply aim to drive our knee forward and up?

Also, what is the attachment you out around your feet?

I need 10 more inch vertical to dunk

What if u mimicked his exercises a bit more? Combining hip drive with hip flexor? Those diagrams where torso is almost horizontal?

You can't do it with a band as long as you attach it to your other foot. Is there any reason to why you need to attach it to your other foot? Add an anchor and jam it under any door and you have an attachment point as far behind you as you would ever need. The rubber band is perfectly fine as long as you're not stupid. You can split the training into two parts to get a heavy load early and until your femur passes vertical. If you use a longer band the difference between the initial load and the vertical load will be pretty similar so you can get a good workout all through the intended range.

Kicking leg forward with knee up is a bit of work.

So do I go heavy load low reps or high reps low load and does it help with injury prevention and does that change the load that i pick?

What alternatives can you use if you don't have any machine ?

@deezel3176

Күн бұрын

I would suggest using resistance bands. Attach them to something and attach the other end to you foot and do what he's doing. Make use of what you have, that's all you can possibly do.

How many sets and reps for this exercise?

if the strap is on your ankle is it still effective?

Noice!

What is the book you are referencing?

Question: Will this workout help me get rid of my hip dips ugh‼️

@halleklockner1636

Жыл бұрын

no

What attachment to you use

@pjfperformance

2 жыл бұрын

I use a PJF fabric mini band to loop around a handle of the cable machine

0:01

What if you don’t have a cable

What if your supine position and using the band to use hip flexors

You ignored that the guy was lying on a bench therefore he will have a full range of motion under tension....

Sets and reps?

So what is this? This exercise?

Dont use that kind of "cloth" mini band... Use the latex one instead... It is more elastic than the one you used in the video... And use a bench or box for the kettle ball workout...

What book is that

Standing rotary hip machine !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

How about total hip machine full range hip flexion

@pjfperformance

2 жыл бұрын

Multi hip machines are awesome

I like this exercise, but it requires a lot of coordination and requires a lot of focus so you don't use your other muscles to cheat.

Hmm

0:00

what about ankle weights?

@tuongvinguyen2092

8 ай бұрын

Yes, just add weight to your foot, much easier

That's not how torque works. It's not dependent on an angle range to be considered 'to have torque'. You indeed produce torque with the weight and the band however the lever arm is shorter since ur leg is practically in a 90 degree position. The lever arm is only ur thighs. When your lying back the lever arm is now ur whole leg making the exercise more effective and harder. I think you're right just not for the reasons you mentioned

Reps and set?

@pjfperformance

2 жыл бұрын

Just depends on the phase but generally 2/3 sets of 8-12 reps

Naw cuz brody stacked

You can definitely do it with the band!!!!! Why lie??🤔