It’s All In The Hips.
Let me put your mind at ease and tell you what H.R.T.S. stands for:
-Hinging
-Rotating
-Thrusting
-Squatting
And yes, I made this acronym up. So I’m officially, unofficially coining it.
Anyway…
These are the 4 movements you should be incorporating into your weekly routine if you’re looking to build well rounded hip strength, power, and mobility.
Why should we worry about our hips?
I’m glad you asked.
If you sort yourself as an athlete is any combat discipline, contact sport, or at the very least an activity that requires you to walk… your hips tend to do a lot.
In most human movement, our driving force, stability, and mobility all come from our spine and hips. Our hips play such a major role in a movement and support that if something is off or weak in them, it tends to become very apparent when trying to perform anything outside of your normal activity.
As I touched on before, our walking mechanics rely on how our hip/pelvic region is designed. Without it, no walking.
Or, think of your favorite action film. The hot shot bar tough guy picks a fight with your main leading man. After some not so nicely said words, a couple punches are thrown. The power the main leading man needed to knock that hot shot bar tough guy down came from not his arm, but his hips.
We use them to generate power through body movements, like punches, kicks, etc.
And if that all wasn’t enough, try moving an object from the countertop to the dining room table without using your hips (wheelchairs don’t count).
Basically what I’m getting at is that area is vital for doing not only daily tasks, but for any type of real performance.
The best part, is most of these all will form a well-rounded training program themselves. With only minor addons that align with your goals.
Before I wrap up, I’ll give you a few exercise examples for each category:
Hinging: Deadlifts (any variation); Good-mornings; Rack Pulls; Back Ext.; etc.
Rotating: Front Loaded Twists; Russian Twists; Side-to-Side Wall Touches; etc.
Thrusting: Hip Thrusts (any variation); Hang Cleans; Elevated Hip Holds; etc.
Squatting: Squats (any variation); Lunges; Broad or Vertical Jumps; etc.
Bonus Category: Leg/Knee Lifts (any variation)
“They trained the loins and legs above all else, knowing that the power to stand, to march, and to wrestle comes from there.”
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MINDSET
Train what matters most.
The center of movement and power.
Strong hips will ensure a strong and mobile body.
Train smart, but never forget to train hard.