Knee Squats For Better Hip Hinge & Posterior Chain Loading | Ep. 48

No matter how much we drill there are always those athletes that have a hard time with hip hinging and setting their posterior chain.  I have some squatters that do everything perfect but once the bar is loaded all hell breaks loose.  This drill is for the people out there that have the fault of bending their knees too much before establishing a good hip hinge… “the sinkers.” By getting down on our knees we eliminate the ability for athletes to go anywhere but back.  It’s quite miraculous really…. And yet so simple… The carry over is almost instantaneous.  Watch the video and find out!

Can’t Thank Joe Kearney enough for letting me pick on him a bit. Its the least I can do after he kicked my ass in the workout today. For real, this kid is a stud. Just missed the games by a couple spots.  Make sure to watch out for him next year!

Today’s Prescription:

1.  With a practice bar perform 3 sets of 5 reps from knees (front or back rack) followed immediately by 5 reps from standing position. You can add weight but stay well below you 50% and make sure to pad your knees.

2.  Continue Pull-up Challenge (9 Days Left)

Haven’t Started Yet?!?!?!? …… How To Begin The 30 Day Pull-up Challenge:

• If you’re using a band: Use a band setting that allows your max effort to be 8-9 reps (you found this yesterday) and begin at week 1.
• If your strict pull-up max is above 9 rep: Subtract 3 reps from your max effort and begin at the corresponding week (max effort 17 reps – 3 = 14; Begin at week 12: Rep scheme 14,9,8,8,7)
• Perform 5 sets separated by a comfortable rest (1-3 minutes).
• Perform each day, Everyday.  CONSISTENCY IS KEY!!!
• If you are failing consistently (2+ days in a row): DROP BACK 2 WEEKS and continue.