So, yesterday we
learned about the Hip Hinge-Squat Continuum and that the Kettle Bell Swing has
a Functional Correlation to a standing long jump.
The mistake most people
make when they perform a standing long jump is they “squat” the movement rather
than “hip-snap” the movement.
Remember the Dan John's Continuum?
We are now talking about the middle of this continuum.
Today we learn about
the under-utilised “Bootstrapper Squat”
The Bootstrapper Squat
is a Mobility Exercise that is the perfect warm up for standing long jump.
It consists of holding
a Kettle Bell out in front of your body (by the ears) whilst you are in deep
Squat.
Then, keep your feet in
place and lift your hips up high so you are now in a hinge position, letting
the Kettle Bell come between you legs.
How to do Bootstrapper
Squat:
Step 1: Take a Kettlebell
and hold it with both hands under your chin.
Step 2: Stand with your
feet shoulder width apart.
Step 3: Squat down so
that you are almost sitting on your heels.
Step 4: Straighten your
legs out and lean your body forward at the same time.
Step 5: As you lean
forward stretch your arms down so that the weight goes between your legs.
Step 6: Bend your legs
again, sit back on your calves, bring weight under your chin, and straighten
your upper body back up.
Step 7: This completes
one repetition.
Try this awesome mobility exercise and let me know how much your standing long jump improves?
Dan John, the Bulletproofbodies Team Salutes you.
https://www.otpbooks.com/
Video: https://www.youtube.com/watch?v=P5BrY-rOqCc
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