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Hey everybody, it’s Kevin Weiss from bodyperformance.net. Today, I’m teaming with Riptoned Fitness Products to make this quick video about warming up your hips. Before you take on any big exercise like a squat or a dead lift you want to make sure that you warm up the muscles around those big joints. If you just jump in to doing squats and dead lifts without a proper warm up, you get away with it for a while possibly, but eventually you’re gonna get yourself injured and nobody wants that. So I’m just gonna show a really quick warm up that I like to do and I emphasize quick because I don’t like people spending ten, twenty minutes warming up. I don’t think that that’s necessary.
The first thing I’d like to do is called band walks or monster walks and you can do this in any plane or motion that you want and I actually prefer to move my legs around in many different ways, I don’t really have a certain pattern that I use as long as you are keeping the tension out on the band, moving around in circles, moving laterally, moving forward back, pointing your toes, pointing your heels. You’re gonna feel it a lot in your hips and glutes and it gets those muscles really firing well, so don’t over think this exercise. By band it’s cheap and just put some resistance in to your hips and move around, I think you’ll be surprised how it actually feels when you’re done.
Next I’ll do the lateral lunge and reach. This takes a little bit of balance to get used to and you don’t want to be doing this too fast. The biggest thing is when you kinda get into your sumo squat position, you don’t rush it, you slide laterally get up on to the ball of your foot with your trailing leg, keep your balance, move yourself side to side so that you’re stretching out your lats and your obliques and so as your hip flexors and you should be doing movement. Here’s the point, you don’t want to be just going into static position and holding that because I don’t think that really does that much so don’t be scared to move around if you’re keeping your hips low, moving laterally and reaching, you are doing it right.
Now, we have the curtsy lunge. It’s named that for obvious reasons ‘coz it pretty much looks like you’re doing a curtsy. So you want to step behind your front leg and drop your knee down till it almost touches the ground. This is not meant to be done fast you’re just trying to get a nice smooth movement. If you find yourself losing your balance and falling side to side, having to touch your hands down on the ground it most likely means you’re trying to do it too fast. Slow down and concentrate on quality movement.
Now, we have hip extensions, if there’s one exercise that I see that is done way too fast, it’s hip extensions. People tend to think the whole idea of the movement is to get your hip as high as possible, the idea is to get your hip flat and focus on squeezing your glute. That might mean at the top you need to squeeze a little harder and go up a little bit more but if you’re going fast you’re not gonna do either thing, you’ll most likely feel it more on your lower back. The technique is squeeze from the bottom and when you’re at the top make sure you’re feeling your glute being squeezed, if you aren’t give it a little bit of extra squeeze and hold it then lower under control. You don’t need to do a lot of reps with these, maybe five to six per side.
Last up in the warm up sequence is the Bulgarian split squat, find a bench that’s about as high as your knee, the trailing leg goes on the bench with the top of your foot flat against the pad, your front foot will remain flat on the ground. As you lower down, try and touch the trailing leg’s knee to the ground. Your back will have a very slight incline but your hips and back will remain in a straight line.
A big question that I get from a lot of people is “Should I use my knee sleeves when I’m warming up? or When I should put my knee sleeves on?” So, with the Riptoned sleeves, I like to put them on after I do my warm up. Now this is my situation, this is what I would do for myself. If someone has a knee injury or a bad knee for some reason, I would say “Go ahead and put them on right from the beginning and wear them all the way through.” if somebody is a little bit better off than that I’d once again say “don’t wear them during the warm up, wear them during your main movements and your accessory.” So it’s different for everybody’s situation but I myself I like to put them on heavy movements and leave them uncovered for the rest.
Hope this helps you out. I’m Kevin Weiss from bodyperformance.net team with Riptoned products. I’ll talk to you again real soon.
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• Warm Up Exercises for ...