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​BALANCED HIPS = BIGGER SQUAT/PULL

1/19/2022

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·  In strength sports we primarily only train in the sagittal plane, meaning movement that takes places directly forward or backward, like any squatting or pulling variations
·  This leads to only developing the prime movers in this plane (quadriceps, hamstrings and glutes), while under developing those in the frontal and transverse plane (in example: adductors and abductors)
·  When the adductors and abductors are underdeveloped, it can cause energy leaks when attempting to transmit force through the ground into an implement (barbell) due to the lack of rigidity/stability throughout the hips and trunk
·  Energy leak examples: hips shifting during extension, inability to externally rotate hips, and anterior pelvic tilt
·  How to Implement
·  Above are exercises you can perform at home to increase isometric strength in both hip adduction and abduction while you are awaiting your return to the gym
·  Typically, I prescribe 1-3 sets of 20-60 sec isometrics each side, accumulating 30-90 sec of total work
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    Regan Quaal

    Head Strength & Conditioning Coach at Shakopee High School

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  • Crossfit programs
    • CROSSFIT CLASS PROGRAMMING >
      • CROSSFIT CLASS STRENGTH TRAINING PROGRAMS
      • CROSSFIT CLASS FUNCTIONAL BODYBUILDING
    • CROSSFIT INDIVIDUAL SPECIFIC PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • STRENGTH SPORTS PROGRAMS >
      • OLYMPIC WEIGHTLIFTING PROGRAMS
      • POWERLIFTING PROGRAMS
      • SUPERTOTAL TRAINING PROGRAMS
      • WAVE-LOADING TRAINING PROGRAMS
      • AUTOREGULATED TRAINING PROGRAMS
    • DAILY CROSSFIT WORKOUT
    • GYMNASTIC SEMINARS
    • INTRO BEGINNER ON-RAMP PROGRAM
    • CROSSFIT GYM CONSULTING
  • Sports performance
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
      • VERTICAL JUMP TRAINING
      • RECOVERY PROTOCOLS
    • SPORT SPECIFIC PROGRAMS >
      • TRACK & FIELD TRAINING PROGRAM
      • WRESTLING TRAINING PROGRAM
    • TRIPHASIC TRAINING >
      • ECCENTRIC ELITE TRAINING PROGRAMS >
        • ECCENTRIC POWER PROGRAM
        • ECCENTRIC HYPERTROPHY PROGRAMS
        • ECCENTRIC ATHLETE PROGRAM
      • ISOMETRIC ELITE TRAINING PROGRAMS >
        • ISOMETRIC SPEED PROGRAM
        • ISOMETRIC STRENGTH PROGRAMS
        • ISOMETRIC ATHLETE PROGRAMS
    • PERSONALIZED PROGRAMMING
    • LACTATE RETENTION METHOD
    • BUILT LIKE BOND TRAINING
    • AT-HOME ATHLETE PROGRAM
    • CLUSTER STRONG PROTOCOL
  • BLOG
    • ARTICLES
    • PUBLICATIONS
    • EXERCISE DATABASE
  • warm up generator
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me