Weak hips?

[TheProject]

After training at Eagle this past weekend, I was reminded once again that I needed to bring up my hip strength, and stop doing everything with my back.

Phil showed us a new exercise for hips, but I'm wondering if anyone else has had this problem, and what they've done to bring their hips up.

 

[DBCooper]

Hip strength

Try dragging, wide belt squats, ex-wide sumo pulls and ex-wide squats maybe to a high box until your hips come around, also zercher squats, hope that helps.

 

[TheProject]

Most weeks, I drag twice a week, one heavy, one light day. Hannibal suggested extra wide squats as well, but I'm concerned about throwing in another squat form when I'm still trying to figure out my normal squat.

What's a wide belt squat?

 

[DBCooper]

It would be hard to do without the right gear but its when you attach a cable to a belt on your waist going straight down between your legs its like squating without using your back, just try the wide sumo pulls and zercher's or some higher rep wide squats after speed work day to bomb your hips.

 

[spatts]

DBC, he did something similar at Eagle this weekend. They put two benches side by side and you stand on them...kinda straddled. Then you hook up a chain to a dip belt, and let some 45's hang from it between the benches. Then you go arse to ankles, and concentrate on thrust the hips to come up. He really liked that, and it will be a good move for him. I know he's looking for more too, so hopefully we'll get a good variety of suggestions for new and unique moves we've never thought of.

Thanks!

 

[Deciever1]

i know a select few of the westside barbell guys were talking about a move they call "porkin DA bitches" ... sounds like a fun move if you ask me

if you can find out what that is, maybe that could help.

 

[spatts]

bwwaahahahahahahaa...

 

[Deciever1]

this is where i found on.. on the ask dave section at elitefts.com...

8/14/2002 - Mike
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Dave, I heard that you added a new exercise to your arsenal. Can you describe what 'porkin the bitches' are and what area does it work?
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First off it is call "Porkin DA bitches" and if I told you i would have to kill you. This is one of the top secrete westside movements invented by big Mike Ruggerio. This is so secrete only four of five people know of it. It is created and intended for one thing and one thing only....... BIG ASS SQUATS! For this reason we have to keep this under wraps for now. I will tell you the hip power I gained for only do this one time tore my wife apart last night. All I could think was "This power drive has to be from the Porkin da Bitches" If this helps me get my squat back it will become a full article titled "Porkin da bitches" How to thrust your way to a huge squat.




i can picture it now...

::me in the gym doing the Porkin da bitches::
friend: hey jay, what are you doing?
me : oh, just porkin da bitches, you know, gotta work my hips.
friend hh.. i see
me: actually im having some trouble.. could you help me with porkin da bitches??



back to the topic.

i like doing wide sumo deads for hips. I also like to wrap mini bands around my legs and spread em apart for hips as well.

 

[spatts]

Um....how does this exercise carry over to, say, a female?

 

[Deciever1]

im sure it would be a great carry over, just as well as a man...

i never knew you were into that kinda stuff...

 

[spatts]

Whatever it takes to get the numbers...

Maybe not.

Personally, since it's a big secret, I think Mr. Tate is just yanking our chains (and bands).

 

[Deciever1]

probably.. althought i'd be up to try a new exercise if dave ever thoght of one.

Back on topic-

How well do you think the belt squats would help on the squat and deadlift.

 

[spatts]

You mean these ones with the dip belt that I described? They work that hip thrust that is crucial to both. I think they're going to be a GREAT addition to MY routine. Ever tried them?

 

[Deciever1]

yup thats what i was talking about.. if it works good, i'd be willing to give it a try.

 

[spatts]

I used 3 plates, and aside from the chains digging into my inner thighs, it was a GREAT workout. Did some higher rep range work with it. That was nice for a change.

 

[DBCooper]

I hate to admit it but porkin da bitches is real, I saw them do it but they actually told me not to tell until they found out how good it works compared to what they think. The belt squats between benches is a good idea though, I just remembered Dimel pulls where you do high rep partials at the top of your pull and clench your butt it kills your hips/glutes.

 

[spatts]

"Crack the walnut" moves.

So "Porkin da bitches" is in a testing phase....nice.

 

[Deciever1]

I hate to admit it but porkin da bitches is real, I saw them do it but they actually told me not to tell until they found out how good it works compared to what they think. The belt squats between benches is a good idea though, I just remembered Dimel pulls where you do high rep partials at the top of your pull and clench your butt it kills your hips/glutes.

nice , i was hoping it was real.. cause i thought it was.. just didnt wanna come off as an idiot who just fell into one of daves jokes.

 

[johnsmith182]

a couple of things to do for weak hips...

one is ultra wide sumo DL's... stick a couple of big collars INSIDE the plates so you can really get a wide stance. grab the bar wiith an arched back and as minimal of knee bend as you can manage, lift it by squeezing your ass and thrusting he hips toward he bar. you have to get the right width of stance to get this to really work, so experiment.

another is a movement that i think westside might already use, but im not sure. basically, you get set up in an ultra wide stance, and decend as you would with an arch back good morning, when you get about parrallel, you drop your ass into the hole and then finish by coming up just as you would with wide stance squat.

if you cant get your hips strong with these exercises, your just not destined to have strong hips!!!