Improve Running Efficiency by Training Hip Extension

Not just for CrossFitters!

You will find many posts about hip extension in Athletic Aging because it is a foundational movement for so many things - from everyday living to sports performance.

The squat is an excellent illustration of hip extension. When we descend from a standing position to the bottom of the squat, the hip “hinges” and the angle between the upper thighs and the torso is more “closed”, or “flexed”. When we rise from the squat to a standing position, the angle between the thighs and the torso “opens” or “extends”.

Now imagine a squat jump where the muscles of the quadriceps, gluteal muscles, and hamstrings coordinate a rapid, powerful, synchronized contraction that opens or extends the hips, creating enough power to lift the body off the ground.

Hip extension is also important for walking, climbing stairs, hiking on uneven surfaces, squats, deadlifts, and the Olypmic lifts such as cleans and snatches. But less obvious is the important role of hip extension in running.

Hip extension is essential for power production and forward motion in the push-off. When combined with extension at the knee and ankle, known as “triple extension”, this position constitutes the “power phase” of running, driving the body forward and improving stride. Triple extension begins with hip extension, and without adequate extension at the hip, triple extension is less effective, and the efficiency of forward propulsion is reduced.

To learn more about the role of hip extension in running mechanics, check out these articles: Improving Running Efficiency: Hip Extension and How Does Hip Extension Affect Your Running Technique?

This week’s workout targets hip extension using 3 movements: the kettlebell swing, the box jump, and the push press. Watch the demo videos of these movements carefully as you will see how each one flexes and extends the hips. This workout also targets upper and lower body strength and power, and cardiovascular endurance.

Enjoy!

Warm Up

AMRAP 7 (As many rounds as possible in 7 minutes)

• 10 up-downs

• 10 air squats

• 10 easy push-ups (knees, toes or elevated on a stable box, bench or chair)

Movement Practice

Take 5-10 minutes to review the workout movement videos and options below and select your weights and movements for the workout.

The prescribed workout weight “RX” is noted below the workout for reference. These weights are for more advanced athletes. If you are a beginner or intermediate athlete, select movement options and weights that you can perform confidently where each set of 10 repetitions can be performed in no more than 2 sets with a brief rest in between. Once you have selected your weights/options, practice 3-5 repetitions of each movement in the order written in the workout to be sure you are comfortable with the flow between movements.

Movement options

• Push Press (Alternative: dumbbell push press)

• Kettlebell Swing (American) (Alternative: Swing to eye level; If no kettlebell, - Double dumbbell swing

• Box Jump - (Alternative: Weighted box step-ups or dumbbell thrusters).

Workout

AMRAP 20 (As many rounds as possible in 20 minutes)

• 10 Push presses

• 10 Kettlebell Swings

• 10 Box jumps

Score: Number of completed rounds and repetitions.

(RX for women 75# barbell, 35# kettlebell, 20-inch box jump)

TIP! Manage fatigue by slowing down your repetitions. This allows you to achieve some “rest” while continuing to accumulate repetitions.

*Be sure to document your movement options and weight choices so that you can replicate the workout for your “re-test”.

Cool Down

As an expert in the hormonal physiology of the stress response system, I cannot overstate the importance of a thorough cool-down after an intense fitness benchmark workout. Yoga is my go-to because it promotes whole-body flexibility and mobility care as well as calming the mind and increasing the vagal tone needed for our stress response system to return to baseline.

Indulge yourself in this 15-minute full-body stretch yoga sequence to jumpstart your recovery! #dontskiptheyoga

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