Movement Guides, Inc.

Training rotational power. Relatively light weight moved explosively.

After dialing in the hinge pattern using a dowel, it's time to start loading the movement with a Romanian deadlift (RDL).
This is a great movement that can be used to lift a lot of weight in a very safe way. Perhaps no better movement for posterior chain strength and mobility development.

Learn how to hip hinge!
This video is the first in our hinging series. Hinging is about being still & stable at the knees and spine while moving at the hips.
- The 3 points of contact can help some who are really tight in their hamstrings identify when they start to flex (round) the lower back. These people will likely lose the contact with the dowel on their tailbone first.
- Or, if someone is more mobile at the hamstrings but lives in more of anterior pelvic tilt they will tend to over extend the lower back and lose the middle point of contact (this actually happens in this video).
This is a great drill to include in your dynamic warm up or to use as a teaching tool.
When this gets dialed movements like deadlifts, cleans and many explosive hip movements get safer and more powerful.

Seated rowing can teach a lot about preventing over extension of the lumbar spine and about scapular stability in the finish position. Many people make 2 mistakes.
1. Their lumbar spine over extends creating rib flare and spine compression
2. The shoulders tip forward and upward putting stress across the front of the shoulders and tension into the neck
Watch and listen for some form tips.

Have you ever tried to hollow out while hanging from a pull-up bar?
This is an excellent way to improve your anterior core and anti-extension strength. A secondary benefit the awesome shoulder flexion and lat mobility stimulus this provides.
A progression from here would be to try to perform a pull-up without losing the hollow position on the way up or on the way down.
Try it! So much harder than it looks.

If you're preparing for a specific sport your training should closely match the requirements of that sport. This does not mean your entire year of workouts need to match that intent but for the 6-8 weeks prior to the start of that sport it should.
If you're doing an hour of cardio most days of the week to prepare for than I would seriously reconsider your methods. Get strong & move fast to stay safe.
We had a blast at Ski Conditioning Class today training in front of Baldy of

Try this to work on creating lateral force quickly with the stomp and then training deceleration and acceleration in both the frontal and transverse planes with the skater squats.
Give it a try and hopefully you can get off the ground quicker and leap farther than my old ass.
Do 3-5 sets. Each set should include 2-3 stomping starts with each foot.
Move fast. Lift heavy. Stay young.

Are we all meant to perform deep squats? Are barbell sn**ch's appropriate for everyone?
How does a person's body dimensions and proportionality affect their ability to move? It plays an incredible role in that ability! If squatting comes easy for you, take a moment to reflect why.
Look at all elite Olympic Weightlifters. There is a reason not one is built like a outside hitter in volleyball.
**ch