MASQ TRANING
  • TRAINING PROGRAMS
    • PERSONALIZED PROGRAMMING
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • 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
    • CLUSTER STRONG PROTOCOL
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
    • LACTATE RETENTION METHOD
    • CROSSFIT TRAINING PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • OLYMPIC WEIGHTLIFTING PROGRAMS
    • POWERLIFTING PROGRAMS
    • SUPERTOTAL TRAINING PROGRAMS
    • WAVE-LOADING TRAINING PROGRAMS
    • AT-HOME ATHLETE PROGRAM
    • TRACK & FIELD TRAINING PROGRAM
    • INTRODUCTION BEGINNER PROGRAM
    • AUTOREGULATED TRAINING PROGRAMS
  • GYM PROGRAMMING & CONSULTING
  • BLOG
    • PUBLICATIONS
    • EXERCISE DATABASE
  • DAILY WORKOUT
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me

BLOG

​BALANCED HIPS = BIGGER SQUAT/PULL

1/19/2022

0 Comments

 

·  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
0 Comments



Leave a Reply.

    Categories

    All
    Advanced Training Methods
    Energy System Training
    GPP
    Injury Prevention
    Olympic Lifting
    Recovery Methods
    Sports Nutrition
    Training Theories
    Triphasic Training

    Archives

    May 2022
    January 2022
    January 2021
    November 2020
    September 2020
    August 2020
    July 2020
    September 2019
    August 2019
    July 2019
    June 2019
    December 2018
    November 2018

    RSS Feed

PROGRAMs

STRENGTH
WEIGHTLIFITING
ATHLETE
AFFILIATE

MASQ TRAINING

BLOG
PUBLISHED ARTICLES
TESTIMONIES
FREE WORKOUTS

Support

Contact
FAQ
Terms of Use
© COPYRIGHT 2015. ALL RIGHTS RESERVED.
  • TRAINING PROGRAMS
    • PERSONALIZED PROGRAMMING
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • 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
    • CLUSTER STRONG PROTOCOL
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
    • LACTATE RETENTION METHOD
    • CROSSFIT TRAINING PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • OLYMPIC WEIGHTLIFTING PROGRAMS
    • POWERLIFTING PROGRAMS
    • SUPERTOTAL TRAINING PROGRAMS
    • WAVE-LOADING TRAINING PROGRAMS
    • AT-HOME ATHLETE PROGRAM
    • TRACK & FIELD TRAINING PROGRAM
    • INTRODUCTION BEGINNER PROGRAM
    • AUTOREGULATED TRAINING PROGRAMS
  • GYM PROGRAMMING & CONSULTING
  • BLOG
    • PUBLICATIONS
    • EXERCISE DATABASE
  • DAILY WORKOUT
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me