Hip Torque- Creating Stability in Hips | Columbus Strength

Hip Torque- Creating Stability in Hips | New Albany, OH Strength

We got the follow up to the Shoulder Torque. We have the Hip Torque. So creating torque in your hips and stability in your hips. Mostability – mobility and stability in the hips. That’s what we want.

We’ve got couple of angles here basically your feet are right here preferably facing straight forward.

Position A is what we want for all standing weight training activities. Position C is too far ducked out. Position B- Never ever do while exercising

You can have it 6-12 degrees turn out. You can do a butt check right here. Do it now! Stand up (this is in the video as well)

1. If your feet are straight, just stand here; squeeze your butt as hard as you can.
2. You should be able to get really tight, really firm butt cheeks.
3. Turn them out just a little bit (about 20-30 degrees). Squeeze. You should be able to squeeze it but not as hard.
4. Turn them out about 45 degrees. Now, squeeze. It’s getting harder and harder to squeeze that butt.
5. Now, turn them out so they’re out to the sides as far as you can. Squeeze your butt super hard. It should be super hard to feel your butt in the position.

Your power position is right here. Feet straight ahead, hip width, butt tight, abs tight. That’s where you generate the most power, the most strength. This is the position you jump from. This is the position you squat from.

Generating Torque and Stability in the Hips:

 What we’re going to do?

1. Feet facing straight, hip width.
2. First thing you do is to screw the feet on the floor.
3. You’re trying to spread the floor. Just like you’re turning your elbows back in the shoulder torque video. You’re just spreading the floor with your feet. Screw your feet on the floor. So your knees will kind of jump out to the sides just a little bit. It won’t be as dramatic as your elbows because your knee doesn’t really move too much especially side to side. Let’s screw them in. Your feet won’t move at all, they should still be facing straight ahead.
4. Abs tight. Squeeze the butt. Abs tight. Squeezing the butt. This puts the pelvis in the right position and we’re going to do a squat. Push the hips back first, then start the decent (sitting down), coming down, pressing the knees out as we go, keeping the abs tight, trying to get below parallel and keeping the weight back on the hips not on the knees. You should continue to press the knees out on the way down and keep driving your hips back.

Set up again. Screw the feet in. Butt tight. Abs tight. Looking straight ahead.

Keeping the head in line with the spine. Pushing the hips back.

Driving this out. Coming down, down, down. Coming up. I want my shin angle as vertical as possible.

From the side angle, right here.

Screw the feet in. Butt tight. Abs tight. Shoulders back. Driving back. Driving back. Push the knees out. Coming down, down, down. Driving back up.

What we’re going to do?

1. Feet facing straight, hip width.
2. First thing you do is to screw the feet on the floor.
3. You’re trying to spread the floor. Just like you’re turning your elbows back in the shoulder torque video. You’re just spreading the floor with your feet. Screw your feet on the floor. So your knees will kind of jump out to the sides just a little bit. It won’t be as dramatic as your elbows because your knee doesn’t really move too much especially side to side. Let’s screw them in. Your feet won’t move at all, they should still be facing straight ahead.
4. Abs tight. Squeeze the butt. Abs tight. Squeezing the butt. This puts the pelvis in the right position and we’re going to do a squat. Push the hips back first, then start the decent (sitting down), coming down, pressing the knees out as we go, keeping the abs tight, trying to get below parallel and keeping the weight back on the hips not on the knees. You should continue to press the knees out on the way down and keep driving your hips back.

If any of those steps are missed or you just don’t have a proper mobility of certain things, big issues will be going to on your ankle, your knee, your hip, your lower back, or you’re tight on those areas.

So if I just come down without applying any torque—  I come down. Notice my shin angles they’re a little more angled out.

Notice the shin angle without applying any torque

Here is a picture from the previous above pic where I simply shoved the weight back towards my hips. Position is a lot better, but still it’s always better to start the movement in proper position. I’m only doing a body weight squat if I were to have weight it’s a lot harder to get into this position if I didn’t start it correctly.

Honestly, I am just doing a body weight squat so I don’t need to apply too much torque to get a stable position. As oppose to if I was doing a max repetition squat for my 3-5 rep maximum, then I will need to apply a lot more torque.

Let me do a front squat with kettle bells. I will need a little more torque by screwing the feet out.

Butt tight. Abs tight. Shoulders back. Knees out. Keeping the head straight and in-line with spine.

Coming up. Trying to get the shins as vertical as possible.

Loading those hips is what we want to do because if we keep loading the knees by coming down your knees too far forward, the knees are a lot less stable, and a lot more injury  prone, then the hips.

Hips and glutes are the most powerful muscles in combination and your hips are made to last for a very very long time. A lot longer than your knees.

Top picture is with torque. Very small difference. But very large difference in terms of performance and safety

Very slight movement with the knees but that allows me to apply torque into my hips.

On the side, screw the feet in. About 6-12 degrees no more.

If you need to be more out than that, you have some ankle issues to fix.

Going to get my shin as vertical as possible. Coming up.

Remember the elbows on the pushups we want to get the elbows as vertical as possible when you do the push up, squat put the shins as vertical as possible.

If you have some ankle mobility, one of the archetypes I have not introduced to Improvement Warrior Fitness yet is it the pistol, you get down, squat position, leg comes forward and you’re able to hold this position. There’s no greater need for more ankle range motion than in the bottom of the pistol. You just stand there. Leg up and hold that position. If you can’t hold this position, you haves some ankle mobility issues that you have to take care of. We’ll have some mobilizations for that coming up. (Watch the video for position)

Hilliard Strength Training: Hip Stability Control

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