In case you missed Part 1 or Part 2.
When I was a kid, I wanted to jump higher, and run faster…so I did the thing all of us dumb teenager’s did to perform better…I did calf raises. (I feel kind of dumb admitting that now)
When I started really studying how the body moves and works, I felt really stupid, and completely changed my exercise. Guess what I realized would get me faster, allow me to jump higher, and look pretty good in the process?…
That’s right!
HIP-HINGE!!
It is the combination of strong-sexy legs, strong-sexy hips (glutes or butt), and a strong-sexy core (meaning both back and front torso), that combines to create MORE HORSEPOWER AND MORE COMPLIMENTS.
As you perform any type of swing:
- Think tall spine out the top of your head (This helps set the stage for a stronger core). Pretend someone is pulling a string that is attached to the top of your spine out the top of your head, without raising your nose in the air. Your eyes should be looking at the tops of your fingertips in the plank, and at the ceiling in the glute bridge.
- Think shoulders wide. Try to bring your shoulders down toward your hip sockets, and then squeeze a golf ball between your shoulder blades. Now you got some wide shoulders!
- Engage (or flex) your leg muscles, butt muscles, and ab muscles. They should be firm to the touch. Lookin good. Feelin good. You shoulda been in Hollywood! This will help you lift the weight with the right body parts…not your back.
- Eyes will rest on a spot about ten feet in front of you.
- Hinge at your hips. There is no need to bend your spine forward or backward. (Think Tall, and mimic those drinking birds. See image)
Remember, the force is going to follow the direction of your arms toward that heavy weight in your hand. You want to keep your arms in line with your spine to properly load your core, and keep you from hurting your back. This takes a lot of practice, and timing. Don’t get frustrated, practice without weight, practice with very lightweight, and let your brain and body get synced.
Your butt and back will thank your slow and steady approach to swinging mastery.
Your hip mobility and timing are the tools that will properly load the whole backside and front side of your body producing a full body improvement in look, feel, and performance. Once you master this movement, you should be ready to show-off…now where is that swimwear?
Aaron is a husband, father, and Marine Corps Sergeant, specializes in helping groups of people develop mental and physical strength, that they never thought possible. Aaron’s outlook on fitness is truly unique and his warrior heart and mind become contagious for everyone around him. Needless to say, Aaron is an incredible coach that helps everyone accomplish, achieve and grow from the inside out.
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