*Master the squat and hip mobility*, goes live this Wednesday

[Tris]

I've just started holding a weight (out straight in front, not quite goblet-style) for SSS's - hits the glutes SOOO much better. I'm hoping with a bit of time this will install the new pattern and I'll have the glutes to SSS unweighted without the quad-happy forward lean.

[Keilani Gutierrez]

I feel like i should get in on this butt action. #phrasing

but seriously, lately i'll feel my butt and sometimes no, so i think all the hip flexor stretching is giving me some newfound slack in the system. how long have you guys been doing the SSS holds? start from wherever you're at and build upto 60sec?

[Rob]

So excited! Not going to tell a soul, Kit!

[thecolin]

lately i'll feel my butt

I think it's ok as long as you don't do it in public.. Though having a partner to feel it for you can be fun as well.

[Enkidu]

I'm even more excited for this program after my Olympic weightlifting training session yesterday. I have started training under American weightlifting coach Bob Takano at his new weightlifting gym. Yesterday was my first day and I will be training under coach Takano 2-3 days per week (in addition to squatting on my own 3x per week and doing GST 3x per week on my own). He didn't coach me so much yesterday as run me through a series of exercises to assess where my strengths and weaknesses were. One of my main issues according to coach Takano is hamstring flexibility, and secondarily HF & and calf. The more flexible I get in these areas the more upright my back will be in the bottom of the squat, the more weight I can support overhead in the snatch.

Coach Takano had me get into a standing straddle position with just a barbell (and no additional weight) on my back and perform good mornings with locked legs, and a neutral spine. I didn't get close to parallel and could feel an intense stretch in my hamstrings, so I know damn well that I've got some work to do to get more flexibility. Mastering the squat sounds like just the ticket. I hope this will also help my progress in the GB program as well (in particular with things like ABH and straddle-ups right now).

One can only imagine how this extra mobility will help me when I eventually get back into Brazilian Jiu-Jitsu (after a long lay-off). Hell, I pretty much gave up on Muay Thai several years ago due to lack of mobility for kicking (I went back to what I could do... good old fashioned boxing). Maybe a after I get the mobility I need, I'll give that another go too!

[Kit_L]

@ Duff:

One question, will this also cover hip internal rotation flexibility?

Yes, two exercises (or is it three?) can't remember, but yes.

Sounds great Kit:) the first one you mentioned i normally do unweighted, maybe I should try it weighted:D

Definitely. I used a 16Kg KB for both exercises; 8 reps on the first, 3-4 on the second. Gluts still on fire. Nothing in the rest of the legs—nothing. Amazing.

@ Tris: you wrote SSS-did you mean SLS?

The SSS (speed skater squats absolutely require max. forward lean (body horizontal, back perfectly straight, hips as low as you can get them). The two exercises I describe have the truck almost perfectly vertical—so it's a different glute ROM, and why I am so sore.

The sense in the body is this is what I need to get out of the hole with the SLS: my proportions are the opposite of idea (long legs, short trunk). My bother, opposite proportions to me, can do SLSs till the cows come home, and always has.

[Keilani Gutierrez]

I think it's ok as long as you don't do it in public.. Though having a partner to feel it for you can be fun as well.

I absolutely agree. nothing wrong here.

btw, i should have specified that i felt my butt working after doing good mornings and arch body holds. starting to get it on longer-ish holds than before.