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90/90 Hip Lift | Melbourne Strength Culture Tutorial
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- čas přidán 27. 03. 2017
- The 90/90 Hip Lift is a very powerful drill that can be used to educate individuals on the correct position to load their body. As a result of being on your back you great proprioceptive from the floor about the position of your back and hips.
This drill is hugely beneficial in brining the lumbo-pelvic musculature out of a state of extension which allows for a far greater ability for the hips and thoracic spine to rotate.
The 90/90 Hip Lift also teaches the individual the correct way to inhale in order to create as much intra-abdominal pressure as possible, utilising the diaphragm to draw into the lungs.
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I like how you went through multiple times with different cues. Thanks!
Great Video! Super helpful and high quality work :)
A nice, clear explaination.
Really great cues
Great video. Awesome instruction
Cheers!
Good timing, was just re-watching your video on JP's channel yesterday.
Eric Bodhorn it's an awesome drill
and JP is a stud
dis ish is gold
Seriously the Best tutorial👌
🙌🙌
Really nice video guys. On my journey from Lordosis/APT/Kyphosis and this really helps the APT/Lordosis end.
Glad you’ve found something that helps!
You are the GOAT
Cressey is the GOAT
Good onya Charlie
After the first hard complete exhale, are the ribs supposed to stay down, and ab wall supposed to stay contracted throughout the rest of the reps?
My left AIC pattern is starting to really hurt my body...I've been doing MMA Olympic lifting and crossfit style workouts for YEARS with not a single injury but I'm starting to have pain in all of the weird spots affected by a bad LEFT AIC partner particularly front left hip quad area and my right ankle
I've watched PRI and Neal Hallinan alot but the 90 90 hasn't helped me yet...hopefully trying it again with instruction does
❤️❤️
Great Ques for clients. Whats the reasoning of including the adductors with squeezing the foam roller. To easier maintain the position?
I think it's meant to maintain a balance between the hip's ER and IR
@@anhminhnguyen5408 Make sense, thanks :)
Can i hv headrest and small towel on my arch at the back? Cause i hv hard time to flat my back
I've sometimes seen this movement taught using a balloon on the exhale. Any positives / negatives to using a balloon instead of the 'fog the mirror method'?
Chris Gibney the balloon forces you to exhale completely. We use the fog the mirror cue as it has a lot of context for everyone. As long as you get a complete exhale I don’t think the balloon matters at all
Hi, when i pull down my heels i feel my hamstrings well but after the exercise my knees hurt every time, how to prevent that
Doesnt the tail bone have to stay tucked at the ground and pubic bone moved slighty up towards rib cage? the tail bone lift seems like excesive to me.
Been doing his before every squat session since your first video on this, feels it has helped me a lot. On the exhale my rib cage kind of pops and is a little uncomfortable, maybe that's the diaphragm being squeezed down?
James90jsp hard to say from here. send me a video, melbstrengthculture@gmail.com
a good cue that we use for the exhale is to get 'skinny'... try and suck your stomach in as you exhale to get as much oblique recruitment as possible
Hi... I've to reise up the tailbone with the hamstrings or with the core?
A bit of both. Only a little raise though
Can I apply this breathing principle during squatting ? How? Please tell me step-by-step.
100 subs hahaha
One thing I don't get : on 6:00 you talk about holding the exhale position, enforcing the way you want to 'be' as you squat. But with barbell movements you want to hold your breath in, not exhale.
The position is where you want to be, ribs down, core engaged and your pelvis centred underneath your rib cage. This position is strongest when you exhale. So the skill that you need to transfer from the 90/90 Hip Lift is to hold that position and then inhale to create your intra abdominal pressure.
Most people inhale poorly (particularly under load) extend through their backs which opens up their anterior core, creates minimal IAP and creates issues at the hip or back
@@MelbourneStrengthCulturehow does this relate to just doing everyday unloaded activities like standing, walking, and sitting?
Is there a difference or advantage to doing the 90/90 hip lift with heels on a bench vs feet pressed against a wall?
Some people find the bench an easier strategy for hamstrings
which is true tbh@@MelbourneStrengthCulture
Bonjour est-ce que vous connaissez quelqu’un sur la Côte d’Azur France merci
LOVE THIS!
I find this drill very useful, however lately I'm finding I get erector pain when doing this. Mainly on the left side. Any ideas?
Razephon you may be pulling yourself too far into flexion. It is only a very subtle roll of the pelvis to get the tail bone off the floor. focus on hamstrings and abs
@@MelbourneStrengthCulturethis has been my experience.
By holding breath will that raise blood pressure?
Bracing will, and holding your breath for an extended period will, too.
@@MelbourneStrengthCulture but u want us to hold breath in between reps here right? After u exhale it all out? Will that affect blood pressure? Also is it good to brace during squats and deadlifts?
I nearly always have a blocked nose. I am a dirty mouth breather. Is this exercise useless for me if I can’t breathe through my nose? Can I inhale with my mouth?
hahahaha i laughed at the this. It will be fine, there is some research to show diaphragm function is best with slow nasal inhales.. so maybe do you best to slow down the inhale, even with the dirty mouth option haha
@@MelbourneStrengthCulture Thought that would bring a chuckle. But srs my nose is blocked most of the time unless i do some physical activity. For those interested, following this vid I looked into Buteyko Breathing Method and it is a temporary resolve to be able to breathe through the nose if blocked/congested, worked for me if only temporarily enough to do the 90/90. Thanks for this video.
@@piotrstube Which buteyko exercise do you do to unblock the nose?
@@MindDrip czcams.com/video/tgmKIwUqhkg/video.html
This is the link to the video I saw, but although it did work it was temporary and my blocked nose was pretty bad, especially in the morning. I ended up seeing the doctor and he prescribed a steroid nasal spray aswell as a sinus flush. The sinus flush brand was Fess and although not great to have essentially salt water squirted through your nose and down the back of your throat it worked a treat after consistent daily flushes and my nose had been clear since.
I’m going to do this every day for three weeks and post my results I’m all sorts of wrong posture
Update on your results?
Results?
Results? 😊
why do i feel it in my calves?
Your calves are probably holding your knees in position as you haven’t learnt to use your hamstrings yet, try and change your ankle angle, pull your toes towards your face
LOL your accent is so funny.
cockney?
Relaxing Aussie Melbourne accent. Miss it!!
neck support too high. nice vid tho.