Theres Just Not Enough Benders In The World I see more knee dominant movements than hip dominant movements everywhere I go, everyone is squatting, lunging and stepping up which dont get me wrong, this is perfect and please dont stop. But I would love to see some more hip dominant movements in everyones programmes, in an ideal world there should be a 50/50 split between your knee and hip dominant movements. My favourite hip dominant movements are: Deadlift Kettlebell Swing Glute Bridges Stiff Leg Deadlift All hip dominant movements predominantly recruit our posterior chain, and our posterior chain has been attributed to being the most influential group of muscles in our body by many coaches over the years. Your prime movers in the posterior chain are your glutes and hamstrings, but in all bending patterns there is a hell of a lot more muscles working hard isometrically to maintain a strong posture. Some research has actually shown that during your big hip and knee dominant movements, your core activation and stability during these exercises are a lot greater than all core focused exercises are on their own. The prime mover of forward propulsion comes from your posterior chain, jumping, running and even just standing up wouldnt happen without it, so when you think of it in that light, we all need to be bending. Unfortunately due to most people sitting on their bums all day and not bending in the gym enough, we are all becoming more anterior chain dominant (quads), so there is even more reason to be bending. And from my sports coaching background, building a strong hip extension is necessary in pretty much all sports which aids to a greater performing elite athlete, so guess what, they all bend if they like it or not. So what to take from this article: Get bending Bend well Be proud to be a bender Day 12 of the Christmas countdown giveaway, check it out dancumberworth.co.uk Stay strong and live, love and laugh! Dan #FitFam
Posted on: Fri, 12 Dec 2014 14:15:16 +0000
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