Subject: A simple weighted stretch to fix tight hips...
Tight hips can mess you up...
If you have tight hips, you know how that affects just about every movement that you make.
Deadlifts and squats don't feel quite right and you can't lift as much weight as you should...heck, even walking and running can be painful.
What I've got for you is a simple technique for improving the mobility of your hip area while working your legs at the same time. It's really easy to do and very effective, especially when done regularly.
All you need is a dumbbell.
You're going to hold the dumbbell in your hands, with your feet out wide to the side in a sumo stance. I'm doing this with my toes elevated on the cross-bars of a power rack, but you can do this just with your feet flat on the floor, too.
I find the toes-elevated version gives me a greater stretch on the glutes (if you don't have a rack, you can use a couple of 25 lb plates, too...just remember to keep your weight on your heels, not your toes).
Then you're going to drop down into the sumo squat position and just hold it, letting the weight pull you down into the stretch. Hold it for about 45 seconds to a minute.
I'm using a 65 lb dumbbell for this - you don't need a whole lot of weight, but it should be enough that it does pull you down.
In the second pic, you can see the weight is a bit closer to the floor. This is a result of letting the weight pull me down into the stretch.
Then just set the weight on the floor and you're done (you can do a couple of sets of this, if you have really tight hips that need more help).
This is an exercise to finish off your leg training, not something to do before you work your legs heavy. It's definitely more effective done when your muscles are warm from training.
You'll not only get the stretch, you'll also work your legs fairly hard by holding that bottom squat position for that period of time.
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There was a time when I could barely touch my toes..
It was when I was in my late teens and I literally was so inflexible it was laughable (yeah, they did actually laugh...).
I took it upon myself to do flexibilty work every single day and...within a few months of daily work... I managed to get to a pretty good place where I could set my palms onto the floor.
And then I quit working at it...
Luckily, I never got that super-stiff again, but I basically quit working at it because it was taking too much time.
What I didn't realize is that there IS a better way.
It's a flexibility method put together by my friend and colleague, Logan Christopher, he calls Flow Stretching.
And you can stretch your whole body in just 7 MINUTES.
The benefits of improved flexibilty are tremendous...however, because the methods most people know about take so much TIME to see results, it's easy to leave it by the wayside and focus on other things.
I'm absolutely guilty of that.
Logan's Flow Stretching method is something that only takes a few minutes and hits basically every major muscle group in your body, giving the the benefits of total-body stretching in a fraction of the time that traditional methods do.
Nick Nilsson
The Mad Scientist of Muscle
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