Hip
training isn't nearly as glamorous as core training
is but it's every bit as important. Because even
if you've got a strong core, without solid hip
strength, you're not going to be able fully transfer
that force from the lower body in through the
core.
The
Solution: In-Set Superset of Dumbbell Split
Squats With Forward Leans
The
In-Set Superset is a technique allows you to combine
two different exercises that share a similar start
or end position into one set by alternating reps
of each. It's an incredibly effective training
technique.
In
this case, both the exercises we're going to use
will work the same general muscles (quads, hams,
glutes, lower back), just in a different fashion.
For
this exercise, you're going to be combining a
dumbbell split squat with what is essentially
a stiff-legged deadlift with one leg forward (the
forward lean). Your leg and foot position stays
the same the whole way through...you just alternate
between reps of one exercise then the other then
you switch legs and do it again.
This
is an excellent exercise for strengthening not
only the hips but the entire lower body and lower
back as well...MAJOR bang for your buck with this
one.
Start
with the two dumbbells on the floor in the bottom
of the lunge position. You'll want a moderate
stance on the lunge...your back foot not too far
back or too far forward. Once you do the exercise
for a rep or two, you'll know where it feels right
for you.
Your
front foot should be set in between the two dumbbells.
Bring
your back knee off the ground then lean forward
and grab the dumbells. Keep your core TIGHT as
you do this.
Now
come up to a vertical torso position, which is
the top position of the split squat.
Do
a rep of the split squat. It's important to note
the difference between a split squat and a lunge...with
a lunge, you start with your feet together and
step forward then come all the way back up. In
a split squat, you start with your legs split
already and just lower yourself down then back
up. I find the split squat to be a lot less stress
on the knees than a lunge as you don't need to
stop the forward momentum of the weights.
So
next come back up to the full standing position.
Now
lean forward again, lightly touching the ends
of the dumbells to the floor. Pretty much all
the tension is going to be on your front leg and
lower back here. Keep your core tight and do your
best not to let your lower back round over.
Come
back up to vertical.
Once
you've done your reps on one side (about 6 to
8 reps total is good, which is 3 or 4 on each
exercise), switch to the other leg.
Come
down into the split squat.
Then
come back up.
Then
move into the forward lean.
Then
back up.
Repeat
for 6 to 8 reps on that side.
And
you're done! Set the dumbbells down on the floor.
The Bottom Line:
This
is an extremely powerful exercise for targeting
the hips, and pretty much the entire lower body
as well as the lower back. This exercise will
develop rock-solid hip strength that will help
you deliver more powerful kicks, punches and throws.
