It’s Tuesday. Let’s talk mobility. Specifically, let’s continue the discussion from yesterday’s class about your hips. I hear from several folks every couple of days complaining about “tight hips”. And a lot of folks who aren’t specifically talking about tight hips are showing signs of tight hips. As basic body maintenance, what things (like the Dragon-lunge-deal we did yesterday) can we look to, in terms of opening up some of that tightness? This article I’m “borrowing” (it’s the internet, after all) is from an Olympic Weightlifting site, Catalyst Athletics.

Without further ado, let’s talk about the Russian Baby Maker.

“The most important thing to know when doing the RBM is that the point is to spread the hips, not the knees. We’re trying to push the proximal ends of the femurs out to the sides, not the distal ends.

Put your feet a little wider than where you would normally squat, toes turned out only slightly, and lean down to grab the tops of your feet. Bend your knees a bit and push your elbows back inside your thighs toward your groin; your elbows should be bent, not straight. Push your elbows out against the insides of your thighs as you drop your hips until you’re in a partial squat, pushing out hard with the elbows, and resting at least part of your bodyweight on the arms so that your own weight further spreads the thighs.”

Read more here. (including a look at the name itself)

Paleo Challenge, Day 16.

Tuesday’s Workout:
SPEED: 5xPartner Band Sprints, with 5 Burpees at end of each length (5 Sprints, 50 Burpees). WoD: miniFartlek.