Hip speed/strength

[spatts]

I was wanting to come up with a move that would fry the hips through speed, but would also work the core, lower back especially, and would require a tight arch throughout...and something that would take on the knees out position of the squat. So this is what I came up with. Band tied to the rack, and looped though a belt, and attached to me. Then added BB weight to work up to 221. The idea was to thrust the hips forward with as much speed as possible...to build hip speed and strength (which I use to squat and sumo dead).

I give these two thumbs up. Gonna stick with them and see if hip speed improves.

Also, Hannibal and I agree that the next two larger bands are better for resistance, and that two boxes (side by side) should be used to get the knees extra wide for PL purposes (to train the hips/hip flexors in the same plane as the squat stance).

 

[coolcolj]

can't beat jumping wide grip deadlifts

 

[thriller]

jumping wide grip deadlift. coolcolj what will you come up with next??

 

[spatts]

I'm gonna start calling you Tigger. Got a video? These sound like things I used to do in a sumo stance that I called "Leap Frogs."

 

[Hannibal]

jumping wide grip deadlift. coolcolj what will you come up with next??

Those are all well and good when you are around 200lbs or less. Unfortunately, once you get above 275 the impact from them is tremendous. Not saying that they aren't effective. But at heavier bodyweights, the impact on the knees becomes an issue.

 

[spatts]

I'm thinking he's talking accessory moves/extra moves. Whereas the Kneeling Squats can be done for Max Effort.

 

[Hannibal]

I'm thinking he's talking accessory moves/extra moves. Whereas the Kneeling Squats can be done for Max Effort.

Sorry I wasn't clear about it....I was talkin about bodyweight, not bar weight. Once you get into 275-300 bodyweight range...then impact on your knees becomes a serious issue.

 

[spatts]

Right...I think for accessory work, you wouldn't be using weight like that.

 

[TheProject]

Is there really such a thing as a jumping wide grip deadlift?

I'll second the request for a video...

 

[bignate73]

Sorry I wasn't clear about it....I was talkin about bodyweight, not bar weight. Once you get into 275-300 bodyweight range...then impact on your knees becomes a serious issue.

not any more than someone who handles alot of weight and weighs less. the point of it is more compensatory acceleration vs sheer load. granted, the jumping portion may be a bit much, so how about a toe raise instead?

then again....theres always just more sex to help with hip drive!

 

[spatts]

Amen, bignate. Ask how many times I've yelled "F&^K the BAR" at Project, in the gym, when he's trying to lock out his deads.



....I think we need a carry-over test.

 

[TheProject]

....I think we need a carry-over test.

Indeed.

 

[coolcolj]

Ok I'll see if I can do a vid - actually this can be done with a wide grip or narrow grip. You may have to wait a couple of weeks when I get to that stage of my training cycle when I start to use those type of moves

Not much impact on the knee since when you land your leaning forward, lots of posterior chain stress though. Not the kind of impact I get from a vertical jump dropping down from 3 feet+ anyway
The landing is of a more slower cushioned type since you don't land and recoil, you basicly go straight down upon landing

Its done in a continously flowing move - I have used 135lbs on it, and I can get airbourne no probs. Its just a by product of the speed and accleration. Stronger guys can use more weight. And your lower back will well and truly feel it.

The thing is, when you jump, you have forcefully extend you legs and hips. Getting up on your toes is not the same. Its not the move so much, its the thought behind that counts the most - the CNS. ALthough with heavier loads, even if your attempting to jump you will probably get up to your toes anyway. But again its the thought of wanting to jump that counts, its just the load keeping you pinned to the ground

 

[thriller]

i always thought these jumping exercises with the bar like that (jumping deads, jump shoulder shrugs) would have a lot of bad stress on the shoulders. what you think??

 

[coolcolj]

don't feel it at all in my shoulders, the bar actually feels very light because the legs, hips and lower back do all the work

 

[b fold the truth]

I swear...

I was discussing this with Hannibal the other night. Not many people do this exercise in the gym but it sure does seem to be one that would impress the heck out of all of the women...don't cha think????

I can hear the way that it should be now..
Betty: Gosh Anna Sue...look at that guy.
Anna Sue: WoW...he is strong...very very impressive.
Betty: Yeah...we need a man like that...

lol...

If this were true...not a single woman would EVER ask you again how much you could bench. They'd ask you how much you could kneeling squat...

lol

B True