My hips are fawking weak...

[FatKidsOnMopeds]

ok so i do speed squats for around 8x2 off a slightly lower than parallel box etc. etc. the only problem is that my hips are without a doubt my weakest point (hamstrings are a close second) and when i do speed squats my form isn't as good because i'm focusing on getting the weight up as fast as possible. so my question is on DE lower day should I dithc the "speed" squats and just do doubles with slightly heavier weight at a moderate controlled speed?

[thebeast1]

ok so i do speed squats for around 8x2 off a slightly lower than parallel box etc. etc. the only problem is that my hips are without a doubt my weakest point (hamstrings are a close second) and when i do speed squats my form isn't as good because i'm focusing on getting the weight up as fast as possible. so my question is on DE lower day should I dithc the "speed" squats and just do doubles with slightly heavier weight at a moderate controlled speed?

1. call gf
2. pound away for hours
3. do this on your off days
4.???
5. profit

[UHCougar05]

ok so i do speed squats for around 8x2 off a slightly lower than parallel box etc. etc. the only problem is that my hips are without a doubt my weakest point (hamstrings are a close second) and when i do speed squats my form isn't as good because i'm focusing on getting the weight up as fast as possible. so my question is on DE lower day should I dithc the "speed" squats and just do doubles with slightly heavier weight at a moderate controlled speed?

If you have access to a hip abduction/adduction machine, do 3 sets of 20 with each setting. You can do the same movement with a band around your knees (I use a strong band) for the same volume a few times a week. After a few weeks, your hips should be a bit stronger. If the weights are moving slow, drop the weight a bit. Never sacrifce form.

[FatKidsOnMopeds]

If you have access to a hip abduction/adduction machine, do 3 sets of 20 with each setting. You can do the same movement with a band around your knees (I use a strong band) for the same volume a few times a week. After a few weeks, your hips should be a bit stronger. If the weights are moving slow, drop the weight a bit. Never sacrifce form.

awwww the vagina machines??? psh ill just do it with bands in my dorm room hah. thanks though ill give it a try. and you're suggesting 3x20 everyday or every squat day or just every DE squat day?

[UHCougar05]

awwww the vagina machines??? psh ill just do it with bands in my dorm room hah. thanks though ill give it a try. and you're suggesting 3x20 everyday or every squat day or just every DE squat day?

Just a few times a week. Maybe on ME and DE Squat day and then again on an off day. Too much and you'll fry your hips, which will definitely hurt you on squat day, and we can't have that.

[cjdelaney]

i prefer the bands to the twat machine. The twat machines are often set up so you are leaned back in the chair which doesnt really simulate the position you are in at the bottom of your box squat. with the bands you can sit in a chair and hold your body like the bottom of a box squat and do the band move.

I do them about 5x a week. Its not like they are gonna **** up your recovery or anything.

[FatKidsOnMopeds]

alright thanks guys and just so i'm understanding completely...you sit in a chair mimicking the hole in the squat, now do you keep your feet planted and just push your knees out? or are you sort of sliding your feet across the floor similar to the movement of the machine?

[cjdelaney]

I plant my feet and spread my knees. This way your legs are rotating as well as spreading. try to mimic a box squat as much as possible so when you are squatting, keeping your knees wide and driving with your hips feels second nature.

I have the same weakness and I have noticed a substantial improvement since I started doing these. I am doing them right now.

you should pull your shorts low so they are over your knees and the band doesnt rip the hair off your legs...took me a while to figure that one out.

*edit*: oh yeah everytime i do them i do one or two sets where I just spread my knees wide, and hold them there while i pop off my chair a few times like a squat. I like that too.

[sickonstorm]

thats funny because mine are weak too.


ok so i do speed squats for around 8x2 off a slightly lower than parallel box etc. etc. the only problem is that my hips are without a doubt my weakest point (hamstrings are a close second) and when i do speed squats my form isn't as good because i'm focusing on getting the weight up as fast as possible. so my question is on DE lower day should I dithc the "speed" squats and just do doubles with slightly heavier weight at a moderate controlled speed?

[burningNun]

How about using sumo deadlifts as an ME exercise for a few weeks?

[matthewluke60]

or how bout yoke runs, that will get your hips strong in no time at all!

[FatKidsOnMopeds]

How about using sumo deadlifts as an ME exercise for a few weeks?

i've been doing that as well, i feel like it's helping but it's too early to really tell. and not surprisingly my sumo max (pulling with perfect sumo form not sumo stance with conventional form) is 100+ pounds less than my conventional max. yarly.

[cjdelaney]

i just decided that tomorrow when I do DE squats I am wrapping a light band around my knees.

[FatKidsOnMopeds]

or how bout yoke runs, that will get your hips strong in no time at all!

eh? details please.

[BLARZEE]

sled dragging is good for the hips

[FatKidsOnMopeds]

sled dragging is good for the hips

no westside?

yeah i need to get a sled. thinking about getting one for my birthday with a few plates to go along with it. badass.

[BLARZEE]

no westside?

yeah i need to get a sled. thinking about getting one for my birthday with a few plates to go along with it. badass.

yes westside but it did make my hips stronger

[The_cannibal]

i prefer the bands to the twat machine. The twat machines are often set up so you are leaned back in the chair which doesnt really simulate the position you are in at the bottom of your box squat. with the bands you can sit in a chair and hold your body like the bottom of a box squat and do the band move.

I do them about 5x a week. Its not like they are gonna **** up your recovery or anything.

LOL @ "twat machines"

I heard it called "vaginator" before, but this is even funnier!

[cjdelaney]

LOL @ "twat machines"

I heard it called "vaginator" before, but this is even funnier!

I think "twat" is one of the more hilarious words in the english language. I dont even know why. I consider myself a fairly mature individual, but sometimes I just think of the word in my head and burst out laughing.

[Frank.S]

Ive found dimel deadlifts both sumo and conventional excellent for hip strength. Most people do them to heavy, I use around 250lbs for 3-4 sets of 15. Just make sure to be very explosive.

Also, kettlebell swings (Or dumbell swings if you dont have kettlebells like me) also hit my hips pretty hard. I usually do these at the end of a workout.

[Arlecchino]

In addition to the other suggestions, pull throughs where I really push my hips forward at the top of the rep hit my hips pretty well.

[burningNun]

i've been doing that as well, i feel like it's helping but it's too early to really tell. and not surprisingly my sumo max (pulling with perfect sumo form not sumo stance with conventional form) is 100+ pounds less than my conventional max. yarly.

Now I hate to hijack your thread but what exactly is the difference between sumo and conv. form apart from the stance?

[matthewluke60]

eh? details please.

When you yoke walk/run correctly you walk using your hips. To do this instead of walking both feet on a straight "imaginary line" you have a seperate "imaginary line" for each foot, this causes you to swagger and walk using your hips. ;p

[FatKidsOnMopeds]

Now I hate to hijack your thread but what exactly is the difference between sumo and conv. form apart from the stance?

well its only my opinion but i always considered real sumo form to be in a sumo stance and sort of squating the weight up, however sumo stance with conventional form i thought to be where the person is in a sumo stance but sort of using their back for most of it and locks their knees out toward the end if that makes sense. for me one isn't better than the other, but when i do sumo i always try to do it very strict because the whole point (since i pull conventional) is to hit my hips more than anything.

When you yoke walk/run correctly you walk using your hips. To do this instead of walking both feet on a straight "imaginary line" you have a seperate "imaginary line" for each foot, this causes you to swagger and walk using your hips. ;p

oh dang that sounds good. for a yoke could i just use a regular bar in a squat position?