John_Smith
New member
What are some good hip explosion exercises for power? And what are some good hip stretches to increase flexibility? Anything at all helps. I'm a baseball player that could use a little help.
Hip Explosion and Flexibility
- Thread starter John_Smith
- Start date
ZiR RED
Well-known member
What position?
Figuring out what is overactive (short) and what is weak, and correcting the imbalances will make the biggest improvement on flexibility and mobility.
As for hips, most athletes should focus on their posterior kinetic chain - glutes and hamstrings. What is your resistance training history like? Basic things like double and single leg supine bridges, swiss ball leg curls, and glute ham raises are a good start if you don't have much training experience. Moving forward, rumanian dead lifts (single and double leg), good mornings, barbell hip thrusts, hip pull throughs, kettle bell swings, and trap bar dead lifts are all good exercises. Once you get a handle on these you can move into clean pulls and hang cleans.
Br
Figuring out what is overactive (short) and what is weak, and correcting the imbalances will make the biggest improvement on flexibility and mobility.
As for hips, most athletes should focus on their posterior kinetic chain - glutes and hamstrings. What is your resistance training history like? Basic things like double and single leg supine bridges, swiss ball leg curls, and glute ham raises are a good start if you don't have much training experience. Moving forward, rumanian dead lifts (single and double leg), good mornings, barbell hip thrusts, hip pull throughs, kettle bell swings, and trap bar dead lifts are all good exercises. Once you get a handle on these you can move into clean pulls and hang cleans.
Br
JohnRock
Member
The single leg bridges are a favorite of mine. If you have a GHD set-up, you could pair these up with sit-ups with one leg secured and bringing the free knee to the opposite elbow. Another good one is kettle bell or dumbbell swings. There are several variations, but the best way to focus on the hips is to not draw the weight up at all with your upper body. Simply push it up with your hips, focusing on that final lockout at the end to propel the weight. Also, I don't know the name of the move, but jumping from your knees up onto your feet is good for developing explosive power in the hip flexors.
John_Smith
New member
Sorry about the other one! But thank you for the information! That helps a lot. By the way, I am a pitcher. Do you guys know any good hip stretches? I could really use some help improving my hips flexibilities as I don't have the option of really finding my imbalances.
jumpshot903
Well-known member
Hey man im a pitcher too currently at the D2 level, my best advice for improving flexibility in the hips and all around is yoga. The poses you do in yoga will help you tremendously as a pitcher and it develops quite a bit of the smaller muscles not worked in traditional lifts. I started doing yoga over the summer the P90X version and have noticed some good gains in flexibility which helped me increase my stride length and throw harder. Also yoga helps with balance and cooridination which obviously benefits pitchers, most of the good stretches for hips are yoga poses too.
As far as hips go i assume the reason your asking this question is you know the importance of generating power from your hips in your delievery and ZiR rEd mentioned basically all the excercies i know to help hips, the ones i do are all the bridges done on physioballs and on the ground, we do clean pulls and clean to presses. I've also done single leg barbell hip thrusts, good mornings, and kettle ball swings which all help the hips in a way.
As far as hips go i assume the reason your asking this question is you know the importance of generating power from your hips in your delievery and ZiR rEd mentioned basically all the excercies i know to help hips, the ones i do are all the bridges done on physioballs and on the ground, we do clean pulls and clean to presses. I've also done single leg barbell hip thrusts, good mornings, and kettle ball swings which all help the hips in a way.
John_Smith
New member
Thank you very much! All of it is much appreciated.