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Home / Fitness and Health / Strength trainer Dan John explains how to do a hip joint

Strength trainer Dan John explains how to do a hip joint



Weight trainer Dan John is one of the most respected names in the fitness world. He has developed some legendary kettlebell workouts, including the Humane Burpee kettlebell routine and the 10,000 Kettlebell Swing Challenge.

Given how much swinging John has put into his programming, you will have a hard time finding a better expert on the movement. So when he talks about the intricacies of the practice components, it is best to listen. There is one part of the kettlebell swing that most people find difficult to nail: the hip joint.

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“If I’ve been trying to find the hardest thing I can teach in the kettlebell swing, and really in almost anything we do in the weight room, it’s teaching people not to work out,” says John. “I’ve shown this before, with the hinge it’s maximum hip flexion, minimum knee flexion.”

One way he teaches people to keep this at bay is to use panels or a 2×4 wood plank for foot placement.

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“So when you push your hips back, the shaft comes out of the lower leg,” says John. The update consists of two parts. The first one uses this platform. “Toes up, push your bum back. Boom. I can feel my hamstrings and I can feel the bow and arrow we’re looking for.”

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The second uses a mini band or glute loop wrapped around the legs just above the knees.

“Why do I like a glute bow better? I don’t get my hair torn off using this,” says John. “I’m going to bring the glute loop right over my knees. That will make me push my knees apart.”

As soon as he steps back onto the plates his “ankle mobility is completely taken out” so that he can push his buttocks and knees outwards at the same time.

Finally, he grabs a load (using a 20kg kettlebell) to demonstrate what he calls “the magical exercise”. He puts the bottom of the weight on his abdominal wall, which he says is contracting, and steps on the plates to lift his toes and spread his knees apart. Then he follows two simple cues: slide your bum back and snap up. As John demonstrates, while in this setup, you can easily feel when to start folding. So use it to know your location.

Perform this drill bit to hammer home the correct pattern of movement. Once you are comfortable with a hip joint, move on to the full version of the swing exercise to build explosive power and strength in your rear chain.

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