Power of the Hip

3 Rounds for Time:

400m Run
21 Sumo Deadlift High Pulls/Kettlebell Swings (1 of each is one total rep)
21 L-Pullups

400m Run
15 SDLHP/KB Swings
15 L-Pullups

400m Run
9 SDLHP/KB Swings
9 L-Pullups

  • The power of the hip will be seen in the Sumo Deadlift High Pull and the Kettlebell Swing if done correctly.  Keeping the back straight and fully powering the movement by explosively opening up the hips, will allow you to move more weight more quickly and efficiently, taking the work out of the arms and protecting the back.
  • The L-Pullup adds the strength of the pullup to the isometric torque of the position of the L-sit on the hip.  The abdominals counteract that hip torque in order to keep the legs up and spine from hyperextending.

Img_4870_2 Sonja-16:13, 35 lb.
Katie-19:57, 25 lb.
Buck-18:38, 30 lb.
Zak-15:10, 35 lb.
Chad-17:06, 35 lb.
Nick-22:32, 35/25 lb.
Lisa-13:46, 35/53 lb.

CONGRATULATIONS to Sonja on her engagement!

CONGRATULATIONS to Chad on news of a baby boy on the way!

Daily WODTara Ross1 Comment