Hips do the driving and the arms deliver.
When you break this one arm power throw move into frame by frame snaps you can start to really see where you find the power and speed to drive that ball at the wall. Look how the hips have already dropped in towards the wall before the ball has even left the chest 🤳👌 #anatomy#biomachanical#hips#power#force#speed#complex#study#sport-relevant
🏋️♀️🚨TRAINING AT THE MONGOLIAN CONTORTION CENTER🚨🏋️♀️. Here are a few compiled snippets of my training process. For more videos, swipe left! My back is very flexible however my hips, shoulders and upper back are tight. We are bridging the gab by opening those areas. Note, shoulder stretches are incredibly painful due to the short muscle length and the many nerves. This takes a lot of mind power and insanity to follow through especially because it is hard to breathe. Proper breathing is essential so that I do not faint. Trust is essential so that I allow my body to relax and leave the work to my coach Usukhu. I may not look like my stretch is deep but I can assure you he is applying pressure while also pushing and pulling in all opposing directions. The level of training here is so extreme that I find myself exhausted after class. The process is also theraputic, cathartic, squeezing out every cell of self doubt, insecurity, and fears leaving no room for anything but a quiet space of acceptance. 🎎
Hit the Splits in 10 minutes, or your money back - Working Hip Flexion
If you've got the passive range available, and don't need to create any more, then train that range so it's more readily available to use. Enter - hip flexion lift offs.
By working in hip flexion and knee extension, we can recreate the position of the leading leg during the splits. By working specifically at the end-range, we can make this position more comfortable, accessible, and less threatening to achieve.
Setting up with the leg in a position of hip flexion (ideally the closer to end-range, the better), aim to keep the leg straight, lift it into the air without rounding through your low back, and hold for a breath cycle. This could feel like all sorts of cramping, so good luck. Being able to do this with something to pull 'down' onto (a rack here) allows for more tension and irradiation, which means more effective work.
As well as making this position more accessible, it teaches to actively 'pull' into the split position, rather than passively dropping into it. If you want your mobility to improve, you've got to get there actively.