Improve Your Standing Long Jump with the Bootstrapper Squat

                     

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

Improve Your Multi-Rep Deadlifts

                   

Deadlifting is important for every athlete.

The Hip Hinge movement is used in many movements including Deadlifts, Good Mornings and Kettle Bell Swings.

Many of these movements will be performed many times with the stresses of speed, load, intensity and the resulting fatigue.

So how do we keep hip hinge function optimal for multi-rep movements.

What is a Hip Hinge?

The hinge involves a flexion/extension movement that originates in the hips and involves a posterior weight shift.  When done correctly, it can be one of the more powerful movement patterns you can perform.

Often considered one of the primal movement patterns (one that we are all physiologically designed to execute with ease), the hip hinge offers many benefits:

It opens up hamstring flexibility and offers mobility through the hip joint

Builds symmetry and reduces injury

Shortens the learning curve when introducing more complex movements/exercises

Serves as a great assessment to diagnose flexibility/mobility issues as well as a weak or unstable core area

Is great for un-doing some of the damage that prolonged sitting can do to the body

Unfortunately, many people have no concept on how to hinge properly or disregard the movement as unnecessary because of it looks too “simple.”

But, as legendary strength coach and author Dan John said, 

“The truth is, the hinge, in its own right, is more powerful than the squat.”

How To Hip Hinge:

The first thing to understand is the difference between a hinge and a squat:

Squat: Maximal knee bend and maximal hip bend

Hinge: Minimal knee bend and maximal hip bend

https://www.johnsonfitness.com/blog/awesome-exercises-you-need-to-be-doing-the-hip-hinge/

Video: https://www.youtube.com/watch?v=MMeXmOqG2vE