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The Art of Hip Flexibility: Unleash the Squat and Deadlift Beast Within, All While Keeping the Groan

Who would have thought that your unyielding, unbudging hips could throw a considerable spanner in the works of your quest for the perfect squat or deadlift? It's time to limber up, ladies and gents, because we're about to embark on a journey into the invigorating realm of hip flexibility. Forecast? High chance of increased squat and deadlift prowess.


hip flexibilty for squatting and deadlifting

Lady performing a squat

Join me and explore how mastering this often-overlooked aspect of fitness can unlock untold benefits of hip flexibilty for squatting and deadlifting. Together, we will conquer this challenge, armed with persistence, dedication, and a specialised hip flexibility programme, designed to elevate your performance to previously unseen heights.


For we believe in pushing our limits as we declare: "Aut Viam Inveniam Aut Faciam" – I'll either find a way or make one!


The Power of Supple Hips

Friends, it's time we pay homage to the unsung hero of the squat and deadlift – hip flexibility! Here's why taking hip flexibility seriously is an investment you'll never regret:


Picture this – supple hips engineered through diligent flexibility training, allowing you the luxury of squatting deeper than a philosopher pondering life's mysteries, and attaining that alluring neutral spine position in your deadlift that is as elusive as a snow leopard in the Himalayas.


Our aspiration to reach unfathomable heights of physical excellence is a relentless journey, bordering on what some may call obsession. Still, we wear it as a badge of honour. Hip flexibility, often misunderstood and underestimated, is the trusty companion on our journey. Silent, sturdy, and with a knack for stealing the limelight at unexpected moments, like a bass guitarist in a rock band with a surprise solo!


Tight hips bear a striking resemblance to an uninvited guest at a party – they can wreak utter havoc on your lower back. As if squatting some ungodly weight wasn't enough to contend with! Fear not, flexibility training shall swoop in like your own personal superhero, eradicating these unwelcome distractions. You can then shift your attention to doing what you do best: lifting like there's no tomorrow, sans grimaces of discomfort.


A thrilling treasure trove of strength: When you forge an alliance with hip flexibility, you can finally unveil the Herculean forces hidden within your glutes and hamstrings. It's like discovering a hidden talent you never knew existed, one that makes your everyday lifts feel like a kinesthetic symphony – fuelling every rep with a sense of accomplishment and unadulterated joy. All thanks to your newfound partner in gains, hip flexibility.


The Hip Flexibility Programme: Bend, Stretch, Conquer!

Fret not, victory is within reach. Our hip flexibility programme will guide you every step of the way to mastering the secrets of unparalleled hip mobility. Prepare for greatness with the following five extraordinary stretches:


It is of utmost importance that you consult with a certified fitness professional or seek advice from your healthcare provider before embarking on your own enchanted strength training journey.


Alas, we cannot be held responsible for any mishaps, injuries, or complications that may arise from following this sample program. .


1: Russian Baby Maker Stretch

Find flexibility and freedom in your hips with the invigorating Russian Baby Maker Stretch, a deep hip opener renowned in the strength world.


Start in a sumo squat stance, feet wider than shoulder-width apart.


Firmly grasp the front of your shoes, with elbows inside the knees.


Gradually descend into a squat, keeping your heels flat on the ground.


Gently press the elbows against the insides of your knees to open your hips further, using your forearms to keep your knees out over your toes.


Maintain this position for 20-30 seconds, making sure to keep your chest lifted, spine straight and body relaxed.


Slowly return to an upright position, and repeat as desired.


Watch as your squat depth and hip mobility improve with consistent practice.



2. Pigeon Pose

Discover the serenity and strength of the Pigeon Pose as it stretches your outer hip and glute muscles.


Begin in a table-top position.


Gracefully draw your right knee forward, situating it behind your right wrist.


Extend your left leg behind you with a straight knee and pointed toes.


Descend your hips, holding the pose for 20-30 seconds.


Repeat on the other side.



3. Hip Flexor Lunge

A noble stretch that truly embodies the spirit of Devanney Strength – the Hip Flexor Lunge targets crucial hip flexor muscles.


Stand tall, step your right foot forward and bend at the knee.


Gently rest your left knee on the ground, maintaining an upright torso.


Allow your hips to ease forward and hold for 20-30 seconds.


Repeat on the other side.



4. Seated Butterfly Stretch

Feel the soft, freeing flutter of the Seated Butterfly Stretch as it works on loosening your inner thighs and improving hip mobility.


Sit upright and unite the soles of your feet.


Gently employ your elbows to press your knees towards the ground.


Maintain this position for 20-30 seconds.



5. Frog Stretch

Draw inspiration from our flexible amphibian friends and target those inner thighs while enhancing hip mobility.


Start on your hands and knees.


Gradually widen your knees as you align your shins and inner feet with the floor.


Conquer the stretch by lowering down onto your elbows, keeping your back and neck neutral for 20-30 seconds.



Armed with this knowledge and your unwavering commitment, the hip flexibility programme will soon become your trusted sidekick in squat and deadlift mastery. Engage in these stretches three times a week, after a warm-up, post-workout, or during your dedicated flexibility training, and you'll be one step closer to achieving your true potential.


Jordan

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