Turn on Your Glutes!
Hip extension: A foundational functional movement
Team! Squeezing your glutes has never been so much fun - OR productive! Today we explore another foundational functional movement: Hip extension! This movement is important for running, jumping and even just walking. Mobility and strength within the hip extension system takes pressure off the lower back and keeps the muscles of the hips and lower body extremities in balance! Enjoy! -Carla
This is a great workout taken from the CrossFit training archives from June 2, 2023. I like this workout because you can get outside and do it! All you need to take with you is a single kettlebell. Alternatively, if training outdoors is not available to you, this workout is versatile enough that there are a multitude of cardiovascular movement options that can provide a similar training stimulus.
The focus today is on hip extension. Functionally, when you walk or run, extension of the hip is required to push off and propel you forward. Athletically, strong and fast hip extension is important for jumping - particularly box and squat jumps, Olympic lifts such as the snatch and clean, and even the kipping pull-up! The gluteal muscles are the main player in hip extension and are supported by the adductors and the hamstrings.
Hip extension may be hindered by mobility and/or strength of the muscles that are involved in extension at the hip. When hip extension is sub-optimal, other muscles (such as the quadriceps and lower back extensors) compensate and can lead to strain and compression of the lower spine. For an excellent description of why hip extension is important check out this article from Beacon Physical Therapy.
Today’s workout focuses on strengthening hip extension with the kettlebell swing and incorporates endurance and plyometrics with the run. Our warm-up starts with a little endurance kick followed by some specific stretches suggested by Beacon Physical Therapy to stretch those muscles integral for executing effective hip extension.
Warm Up
5 Rounds: Easy jog 50 seconds/run 10 seconds
Movement alternatives: Rowing, Stationary bike
Stretching:
Watch the videos and perform the following movements in sequence.
Movement Practice
Take 5-10 minutes to select your movement options (below) and weights for the workout.
Watch the videos that correspond to your selected movement option and practice the movement. Your weight should be moderate allowing you to do 15 swings unbroken.
Options:
Kettlebell swing - modification: eye-level swing
Dumbbell swing - modification: eye-level swing
For the run, you can substitute rowing or the stationary bike (double the distance),
Workout
For time: (Break up sets as needed to complete the repetition scheme)
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
*For advanced-level athletes, the suggested kettlebell weight is 24 kg (35#) for women
Cool Down
Perform the same stretch sequence in the warm-up. See if you can feel any difference pre and post-workout.
Stretching:
Watch the videos and perform the following movements in sequence.
Breath Work:
Follow along for 5 minutes of breath work