>fixes your hip/back/SIJ pain>fixes your posture>fixes your balance>fixes your hip mobility>fixes your pelvic stability>uses baby weight to violently rape all your gluteal muscles and deep rotators9.7/10, would recommend
I dont see why i should do this instead of trying to learn a split with the back leg upwards in that position, seems more fun more impressive and more beneficial
>>77165824pretty shit exercise desucossak squats are way more useful.
>>77165824I've seen variations weight on same side as leg and weight on opposite leg. Which is better?
>>77165827Because one is a strength/stability/coordination/anti-rotation exercise, and the other is a fucking stretch.>>77165834>hinge can be replaced with a squatNo.>>77165839Same side is still good but easier. Opposite side is makes it harder to keep the pelvis level, so it's more challenging for glute min/med and obliques.
>>77165843Ok so the exercise you posted is shittier than stretching ok got it
>>77165824I do this regularly because I only have relatively light weights to use
>>77165824>cucks your spine with no benefit kys
>>77166630There should be zero (0) spine flexion or extension throughout the entire movement, so either you're doing it wrong, or you're a weak little faggot qualifying for disability.
It looks and feels like a psoas schizo exercise but somehow it works>>77165866Same, it's great for @home leg days with BSS
>>77165824RDLS and single leg squats or split squats have been shown to have superior glute medius and glute maximus recruitment and are great for keeping your hips healthy. Approved
>>77165824Interesting. I will try this with my kettlebells the next time I can't make it to the gym
>>77165824Seems neat.
>>77165834>>77165857>>77166630Why are you angry?
>>77167158>projecting on /fit/I just called him out on posting a really shitty exercise and gave a better exercise that has better activation and stability gains for the entire pelvic region.I gained more in one week doing cossak squat than 99% of the meme exercises on this board.How is an exercise that barely works out my glute muscles and deep rotators going to "rape". If I can do your exercise day one with no buildup it's a meme exercise. Because I am really out of shape and inflexible.
>>77167166idk they seem like completely different exercises.
>>77167188OPs post barely does anything for the deep hip muscles. while it involves a lot of center of gravity, it's relying primarily on the natural strengths of leaning forward and standing up that most people just naturally do.most people's hip problems come from lateral movements, because most people act like robots daily.you turn you reach down, you turn you put up on shelf. etc etc.Lateral movements of the hips going 30 degrees out all the way to the almost 90 degree point of human limitation of the hips when doing hamstrings, abductions, lunges, squats etc are not found in the natural human movement pattern. When is the last time you saw someone at a walmart just fucking side lunge to bring their height down to pick something off a shelf?while hilarious he would look like a fucking autistic little faggot.I digress, because we do not constantly do these lateral movements daily. Almost every human on the planet (regards to people not fitness oriented) can primarily diagnose most of their posture issues in the failures of deep muscle tissue being fluid in these movements.We can quantify this once again by>if you can do a an exercise with basically zero buildup it's usually a meme exerciseI could do OPs exercise in one night, it might have been a little difficult, it might have needed a little help and taken some time to figure it out, but I could.Most lateral movements take days, weeks, or even months to develop full rom.Citation pigeon pose.To go to full rom requires>near max external rotation of the hip >while the hip is 30 degree laterally placed>while being able to do the splits>while being able to forward fold for max back the months it will take you to do this will unironically make you stronger than OPs exercise ever could.the tendon gains alone as you break apart the fibers over and over to rebuild back more flexible and more powerful to handle the increasing amounts of leverage activation is par none.
>>77167192>>77167188So in relation to rehabilitation OPs exercise is basically equal to learning to touch your toes.While Gorilla hip flex exercise is more like learning to do rehabilitation surgery.
>>77167166>How is an exercise that barely works out my glute muscles and deep rotators going to "rape">>77167192>OPs post barely does anything for the deep hip muscles>it's relying primarily on the natural strengths of leaning forward and standing up that most people just naturally do.You're a retard or doing the SLRDL completely wrong, most likely both.The spine/torso, pelvis and non-weight bearing leg stay in the same line all throughout the exercise, from top to bottom position and back. The movement is a hinge that happens ONLY at the weight-bearing leg's hip joint. Guess which muscles drive the hip extension? The glutes, and they're loaded like a motherfucker during this. Additionally, the contralateral load wants to twist your pelvis towards the ground (moving your femur into internal rotation), but by resisting that and keeping your pelvis level (and don't fucking cheat by hiking the non-working hip higher, either) you make your hip rotators work like crazy.It has nothing to do with "leaning forward" and definitely not something "most people just naturally do" or can do easily, because most people are pathetic glutelets. I've you've been leaning forward, no wonder you feel like it "barely works out your glutes", you tard. Chances are you're too weak/unstable to do it correctly, so your pathetic body compensates in some weird ways and changes it into a useless lean forward exercise.
>>77167226>doesn't read post>spews a bunch of schizo shit and copesthe power of india
>>77167259>spews a bunch of schizo shitI didn't write a long ass incoherent ramble about shit that has nothing to do with this thread, like people at Walmart and other schizophrenic stream of consciousness type nonsense>the power of indiaI didn't mention pigeon pose or some other brownoid stretches you do.Go cossack squat on a dick, you weak inbred faggot.
>>77167192>If you can do an exercise with zero build up it's a meme>Proceeds to post a difficult yoga pose as an example of a "real" exerciseWhat the fuck are you even talking about man? Bench press is a meme exercise because everyone can do it on the first day?
>>77167330>>77167308someone's upset that their favorite reddit exercises ain't shit.okay grandpa lets get you back to bed this ain't 1972 anymore.
>>77165843>Same side is still good but easier. Opposite side is makes it harder to keep the pelvis level, so it's more challenging for glute min/med and obliques.Thanks bro
>>77167192>I could do OPs exercise in one nightLol, single leg deadlifts (even in staggered stance or wall-supported) are unironically one of the most difficult lifts to get the proper form down.
>>77165843>>77167641Why not do it with weights in both hands?
>>77168128>opposite side loadedharder for glute medius, external rotators and obliques>same side loadedharder for adductors and internal rotators>both sides loadedeasiest to balance, least challenging for stabilizers. Lets you load glute max and hams the most, but you might as well do a conventional RDL or some supported stance SLRDL variant at this point.
>>77165824>>77166801>>77167028Im a house nigga (resolutioners wont fuck off so I cancelled my membership) how do I learn this art?
>>77168078Have you considered you have inner ear problems?
>>77167192You should have just said that you fell for the yoga meme and were approaching this whole discussion from that perspective upfront. Nobody would have wasted time reading the rest of your post, but it would have been more polite.
>>77168831You just try it. You ever picked up something off the floor by bending over on one leg? Same movement, but holding one or 2 dumbbells
It's amazing how starting strength is literally an IQ filter. When you understand that the basic lifts train everything proportionately, you stop worrying about all of this. But guys in the 100-110 range who are smart enough to learn a bunch of muscle names and what exercises hit them, are not smart enough to think holistically like that. So these become the personal trainers or 'functional therapists' or whatever who break the body down into muscles and their individual functions and meme themselves into one legged bosu balls squats or whatever you are all doing here.
>>77168932Contrary what Rip wants you to believe (I recognize the "bosu ball" mention coming straight from this old fart's repertoire of stale memes), moving exclusively in a sagittal plane does not, in fact, "train everything proportionally".>t. used to squat and deadlift exclusively for literal years until I realized my hips got completely imbalanced, with close to zero degrees of internal rotation ROM and close to zero abduction strength
alternate starting strength and yoga 3 days a week each, add a few minutes of hiit intervals about four days a week, the rest of your time fill with zone 2 or some walking and you will be good to go
>>77169051>starting strength and yoga 3 days a weekThis is some advanced sissy hypno shit
>>77168932>It's amazing how starting strength is literally an IQ filter.Yes, as a midwit trap. The tails of the IQ distribution both do single-leg work.
also add some juggling, kicking a ball around, and 2 days of very light plyometrics (bounding, single leg hops, jumps)
>>77169055So you assert. Show me an example.
>>77169057You guys really love to waste your time
>>77169059>Google for meNeck yourself you stupid newfag nigger. Every strength coach in America uses single-leg work and it isn't controversial to do so. The debate that started over a decade ago by guys like Mike Boyle was whether the two legged barbell motions were even necessary for a strong and successful athlete at all, or if it's smarter to just focus on the single-leg movements entirely.
>>77168932>Just do conventional deadflits, bro.>>77169051>>77169057>Just waste your life on 1 million useless wankery, bro.There's no middle ground with you faggots, is there? How about identifying weak links and fixing them through targeted strength building exercises? That wouldn't be edgy enough, would it?>>77168968SquatUniversity on YT has some good content on fixing hip imbalances. He seems to like sl dls, hip airlplanes and this thing where you do squat-like movement in a side plank.He unfucks a lot of powershitters' hips, which is interesting when you think about it, because according to Rippletits, big lifts should be enough for perfect structural balance and function.
>>77169099there is no point in arguing with actual children that don't even lift.
>>77169099rippletits is a retard and works with highschoolers who aren’t already fucked up from playing highschool football, where the coach’s only goal is getting the linemen as obese as possible and making sure the fast black kid can catch a ball.
>>77169099Squatuniversity is a charlatan it seems, always found him sketchy but this guy convinced me https://youtu.be/5ZQKkvqrjho?si=Wjc-lWGvrUZtuvN6https://youtu.be/v7XHea1COpo?si=1ktNOFdUmGizoVCN
>>77169139>literal react content>cynical attitude>petty insult nicknamesI don't know or care who any of these people are but what you linked isn't level headed rational critique
>>77169147Both videos are 30 min, your attention span is fucked but the guy also gives good insight on physiology also how the fuck is he gonna critique him without it being "reaction content". Stop being a cultist
>>77169152I have no interest in either fitness slop channel and skipped to where he talked about the Squat channel. He doesn't do much explaining of anything just saying he disagrees and wouldn't do that which is very easy to do and speak with aurthority and no one to challange him.
>>77169173Ok thirdie
>>77169080So every stupid charlatan functional trainer. You don't have any actual examples of smart and strong people who do that shit. Keep wasting your time, I hope you do.
>>77169201Who would you consider to not be a "stupid charlatan"?
>>77169201NTA, but I see what you're trying to do here, faggot.>"function" is a meme>strength is all that matters>strength is measured by total tonnage in 3 power lifts>therefore: strong people do power lifts>>77169213Probably Rip. The guy who claims OHP is all you need to keep the entire shoulder complex (including rotator cuff) strong, and who doesn't believe shoulder impingement during OHP is anatomically possible.
>>77167166cossacks squats are limited by adductor flexibility, are much harder to load, and not a great leg builder. You're an idiotRDLs, SL RDLs, and split squats are all much better. Cossack squats are a mobility meme
>>77167192this is just plain wrong. The glute medius is challenged maximally with single leg exercises like the SL RDL or split squat
>>77168932you'll be a washed up meathead in 5 years going to PT and they are going to give you these exercises to fix your shit and humble you
>>77169249No, not at all. It's that the basic lifts train function in the most anatomically normal and balanced way already.>>77169273I've been lifting much longer than that
>>77169139this guy is full of meme pseudoscience babble. Assessing inominate rotation, upslips, downslips, etc of the pelvis is debunked hogwash that is laughed out of any serious rehab center
>>77169291Moving exclusively in a single plane, with perfectly balanced load, both feet on the ground at all times, and no lateral or rotational forces acting on your body is not anatomically normal or balanced, and not how human body functions 99% of the time.Control question: do you subscribe to Rip's theory, that training rotator cuff is for gay faggot homosexuals, and OHP is enough to keep the shoulder balanced?
I did a meager 5 reps of these on each leg after seeing this thread last night just to see how these feel and my glutes/hamstrings have that "I worked out recently" feeling. Thanx op
>>77169326>Moving exclusively in a single plane, with perfectly balanced load, both feet on the ground at all times, and no lateral or rotational forces acting on your body is not anatomically normal or balanced, and not how human body functions 99% of the time.None of this matters. This is the IQ ceiling I was talking about. >Control question: do you subscribe to Rip's theory, that training rotator cuff is for gay faggot homosexuals, and OHP is enough to keep the shoulder balanced?Yes
>>77169265>an exercise that barely uses glute medius is challenging the glute mediuswutnigger do you even know what the glute medius even is?The glute medius is literally responsible for abduction, no fucking forward or backward exercise is ever going to challenge it as much as a lateral exercise.it barely even moves in RDL.
>>77169326Don't waste your time arguing with millennials... They'd never abandon their outdated modalities like baby ducks
>>77165824That is a 17 year old child
>>77169353>responsible for abductionJesus Christ, you dumb fucking nigger. Stand on one leg. Hike the opposite hip. You just actively abducted the hip joint on the standing leg's side, even though the leg didn't move. Now drop the opposite hip. Passive adduction just happened.Glute med works every time you stand on one leg, including every fucking step you take, preventing the hip drop. SL RDL and SL quats are shown by EMG to have the highest glute med activation of all exercises because of massive rotational torque on the pelvis that they have to counter.The absolute state of fucking brainlets on this board. It's like trying to explain Hegel to a dog.
>>77169413Ayo this nigga is confusing hip flexion/extension with abduction and adduction.like nigga this ain't Liam Neeson's Taken, nigga this ain't theft.someone abducting your IQ points right now jam boy.>b-but if you abduct the hip while doing the polycule youll find that youll flaboozle the zimbabwe heh bazinga! i love disney charactersAbduction is the active act of pulling the hip joint out as an exercise and adduction is the active act of pulling it in.If you are holding a position, you are not abducting or adducting anything jam boy.Which leads us to extension vs flexion.Leading forward is one, take a guess at which one go ahead jam boy you got a 50/50 shot of getting it right.
>>77169424Let me draw it for you, you dense subhuman cunt. A nice stick figure, I even made it your color.Now fuck off, I'm done educating you, third world motherfuckers.
>>77165824Single leg rdl is far superior to rdl. You have the leg backwards to defend yourself from surprise gym rape.
>>77169439that is not the exercise OP is stating, period.OP's picture is flexion and extension only.Once again jam boy, abduction and adduction is the active movement of pulling the leg away or towards the groin. In Single Leg RDL: Frontthe leg is not moving away from the groin at all.You need to understand three dimensional space before posting.
>>77169201>>77169291>>77169346>So every stupid charlatan functional trainer.No, retard. Every actual coach training actual athletes. Including pure strength athletes.One coach, noteworthy as famous for not only emphasizing single-leg work but eschewing lifts like the barbell squat entirely (and thereafter splitting the industry into two camps, followers and critics, both of whom still train single-leg and so on), was spoonfed to you - Mike Boyle. Friendly reminder that Rippetoe has never even coached an athlete who has achieved anything of note, in powerlifting or otherwise. His entire schtick is an autistic focus on minmaxing the first 3-6 months of training to produce the biggest powerlifting total possible in that span of time, and letting training beyond that or for anything other than that be someone else's problem.
>>77169598>No, retard. Every actual coach training actual athletes.These guys are all frauds. I know this is going to be outright rejected by most but it's the truth. They do almost nothing productive. It's all fancy looking bullshit.>Friendly reminder that Rippetoe has never even coached an athlete who has achieved anything of note, in powerlifting or otherwise. His entire schtick is an autistic focus on minmaxing the first 3-6 months of training to produce the biggest powerlifting total possible in that span of time, and letting training beyond that or for anything other than that be someone else's problem.Rippetoe doesn't train athletes, he trains the general population, mostly for the health benefits of lifting. If his training was leaving massive gaping muscle imbalances like you are suggesting then it would nullify the whole thing and people would not be benefiting from his ideas. But that really doesn't seem to the case.
>>77169636NTA, but that was exactly my case. Now, you can disregard my opinion, because I'm just some anon. You can disregard strength coaches' and sport physios' opinion, because they take money for what they do. But find me one actual, competing, successful powerlifter that doesn't do some kind of (p)rehab exercises.If only training compound lifts was leaving the body in a perfectly balanced state like you are suggesting, they wouldn't need to. But that really doesn't seem to be the case.
>>77170060Powerlifting strains the body at unnatural limits. It makes sense they would do that sort of stuff. For regular people just training to be stronger it's different. We don't need smelling salts or ice baths either.
>>77170231Rip's approach to training "regular people" is literally: strain the body to its limit, so that adaptation occurs, so that you can add fixed amount of load and strain the body to its limits again few days later. If you can't do that, that's because you're a whiny little bitch who doesn't strain hard enough and should listen to one of Rip's rants about how forcing yourself to perform that last rep despite your entire body screaming not to is something that makes his dick extremely hard.
>>77170331Ok yeah but objectively once you're lifting 700+ lbs or whatever that's just a different ballgame. A weak person struggling to squat 200 is good for them. ANYONE squatting 800 is tough on the body.
>>77169636You just can't tell the difference between a professional strength coach programming a competitive athlete with split squats and some youtube faggot doing tutorials with one of those half-bosu things on youtube in 2012. Did you start smoking weed that year or something? It's like your brain is totally frozen in time.
>>77171132It's stupid either way. I don't get your point.I said powerlifters do 'prehab' bullshit because their bodies are fucked up from powerlifting. But if you are just regular strength training your body shouldn't be fucked up from that.
More like single leg retard-dyel lmao
>>77173115basedonly people that get anything out of this are fucking jam boys too weak to actually grab a few plates.
>>77165824is it ok to rest the KB on the floor and dead pull or is it beter to keep it floating/never touching the ground? just did a few reps i like this. i have 1 leg that is so much less flexible than the other
stretching while doing this fixed my hip muscle ty
>>77169353the glute medius does more than actively abduct the hip you fucking charlatan. It is responsible for maintaining a level pelvis when you are standing on a single leg. Having a load opposite to the leg you are standing on causes a downward load on the opposite pelvis - causing the ipsilateral glute medius to contract to hold your torso parallel to the fucking floor when you are moving through the SL RDLCertified. Fucking. Retard
