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Post Info TOPIC: Hips exercise
wilmer


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Hips exercise
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What are some exercise to improve the hips to get stronger?



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Mike Tuchscherer


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by hips do you mean glutes? Or do you mean hip flexors? Adductors/Abductors? Sorry, but some people mean different things by "hips".

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wilmer


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K sorry.Yes im talking about Both glutes and hip flexors.

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Mike Tuchscherer


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Glutes will be slightly preferentially recruited with anything wide-stanced. Hip flexors will be more active with most abdominal work.

Why do you ask?

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wilmer


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I ask cuz I want to improve my wide-stanced (sumo) in the deadlift.I just came out of injury so im trying to get my glutes strong.What are some exercise for it?

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BobW


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I've found that wide stance box squatting, RDL's and conventional DL's off a 4" platform are the "bread & butter" exercises for glute strength.

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wilmer


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about exercise for the hip flexors

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Mike Tuchscherer


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If you're referring to weakness correction, about 80% of it is going to come from practicing the lift and close variations of it. If your injury isn't healed enough to do even light sumos, then work around it until you're healed up.

Assistance work... Bob mentioned some good ones. As far as stuff for hip flexors, almost any ab exercise will do it. Even so, you still can't beat training the contest lift with good form.

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deanredzic


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If you are fit and healthy to do sumo deadlifts again, I would recommend some activation work before you deadlift.

Glute bridges, crab walks, doggy kicks/fire hydrants etc etc.

I dont understand your need to do extra hip flexors though (beyond ab work).
If anything you risk making your hipflexors tight, which will cause problems with your glutes working at an optimal level.

I say glute med/max activation work and hipflexor stretches before deadlift and squat day



-- Edited by deanredzic on Sunday 22nd of March 2009 10:38:17 PM

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Mike Tuchscherer


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Good advice, Dean.

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wilmer


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what are Glute bridges, crab walks, doggy kicks/fire hydrants, sorry i never heard of them exercise before.

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Mike Tuchscherer


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See if the Exercise Index on Elite can help you. You might want to try YouTube as well. If none of those work, let me know and I'll post up some descriptors. I'm not blowing you off -- it's just those sources might be better descriptions than I can provide in words anyway.

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wilmer


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thank you mike now i know how to do them lol. thank you everybody.

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