How-to: Lower Body Archives | https://rollerderbyathletics.com/category/how-to-lower-body/ Thu, 15 Sep 2022 00:44:18 +0000 en-US hourly 1 https://wordpress.org/?v=6.2.9 https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/cropped-RDA-logo-square-512-1.png?fit=32%2C32&ssl=1 How-to: Lower Body Archives | https://rollerderbyathletics.com/category/how-to-lower-body/ 32 32 41369847 Hip Flexor Stretches: Iliopsoas vs Rectus Femoris https://rollerderbyathletics.com/hip-flexor-stretches/ https://rollerderbyathletics.com/hip-flexor-stretches/#respond Wed, 18 Nov 2020 16:44:00 +0000 https://rollerderbyathletics.com/?p=53553 It’s time to talk about our hip flexors, what they do, and how to properly stretch them. Your hip flexors are a group of muscles that 😲 aid in hip flexion, which, in other terms, means pulling the thigh closer to the torso. The hip flexor complex is compromised of the rectus femoris, psoas. iliacus, […]

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]]> https://rollerderbyathletics.com/hip-flexor-stretches/feed/ 0 53553 How-to: Tuck Jumps – Advanced Variations https://rollerderbyathletics.com/how-to-tuck-adv/ Sat, 27 Jun 2015 02:35:07 +0000 http://www.rollerderbyathletics.com/?p=5752 Exercise: Tuck Jumps – Advanced Variations Do: Get low to start every jump. Power up as high as possible and tuck both knees to chest. Attempt to stick the landing each time. Don’t: do these without a very good warm-up. Easier: take more rest between jumps. Harder: n/a See also: Long Jump with Weight, Tuck Jumps Back to […]

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]]> 5752 How-to: Squat with Weight https://rollerderbyathletics.com/how-to-squat-weight/ Sat, 27 Jun 2015 02:17:12 +0000 http://www.rollerderbyathletics.com/?p=5744 Exercise: Squats with Weight Do: Keep weight in heels, maintain a slight curve in the lower back at the bottom position, keep chest and head lifted. Don’t: squat lower if you can’t maintain good form. Easier: Use lighter weight; use a Smith Machine at the gym. Harder: Lift heavier weight. See also: Squats & Squat Jumps Back to all […]

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]]> 5744 How-to: Calf Raises with weight https://rollerderbyathletics.com/how-to-calf-raise-weight/ Sat, 27 Jun 2015 02:13:28 +0000 http://www.rollerderbyathletics.com/?p=5742 Exercise: Weighted Calf Raises Do: Rise as high as possible; lower with control Don’t: drop down quickly without resistance. Easier: Use lighter weight; use a calf raise machine at the gym. Harder: Lift heavier weight. See also: Calf Raises (single leg) Back to all How-To Videos, in alphabetical order…

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]]> 5742 How-to: Thrusters https://rollerderbyathletics.com/how-to-thrusters/ Sat, 27 Jun 2015 02:10:19 +0000 http://www.rollerderbyathletics.com/?p=5739 Exercise: Thrusters Do: Drive up powerfully with legs and hips Don’t: separate the movement into a slow squat and a slow overhead press. Easier: Use lighter weight. Harder: Lift heavier weight (in the video I have 15 lb dumbbells in each hand) See also: Squats, Burpees & Variations Back to all How-To Videos, in alphabetical order…

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]]> 5739 How-to: Split Squat with Raised Leg https://rollerderbyathletics.com/how-to-split-squat-raised-leg/ Sat, 27 Jun 2015 02:03:48 +0000 http://www.rollerderbyathletics.com/?p=5737 Exercise: Split Squat with Raised Back Leg Do: Place about 70% of your weight on the front foot. Drive through the heel of the front foot to rise up. Don’t: allow front knee to cave inward. Easier: Do standard split squats instead Harder: lift heavier weight See also: Split Squats, Lunges Back to all How-To Videos, in alphabetical order…

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]]> 5737 How-to: Lunges with Weight https://rollerderbyathletics.com/how-to-lunge-weight/ Sat, 27 Jun 2015 01:59:40 +0000 http://www.rollerderbyathletics.com/?p=5732 Exercise: Weighted Lunge Do: Warm up with the bar only. Keep knees over toes. Drive through the heel of the front foot to rise up. Keep chest and head lifted. Don’t: allow front knee to cave inward, or take too large a step forward. Easier: Do split squats instead Harder: lift heavier weight See also: Split Squats, Lunges Back to all How-To […]

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]]> 5732 How-to: Deadlift and Romanian Deadlift https://rollerderbyathletics.com/how-to-deadlift/ Sat, 27 Jun 2015 01:43:56 +0000 http://www.rollerderbyathletics.com/?p=5729 Exercise: Deadlift; Romanian Deadlift Do: Warm up with the bar only. Set up with weight in heels, bar touching shins, chest lifted, shoulders directly above the bar. Pull first, straighten knees second.  To lower, hinge at hips, then bend knees when bar is past them. Don’t: lean forward with weight over toes and shoulders forward of the bar; […]

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]]> 5729 How-to: Box Jump Variations https://rollerderbyathletics.com/how-to-box-jumps/ Sat, 27 Jun 2015 01:25:46 +0000 http://www.rollerderbyathletics.com/?p=5725 Exercise: Box Jumps (Standard, Squat Box Jump, and Seated Box Jump) Do: Land with feet completely on the box, and come to a full standing position, before stepping down. Explode up with the highest jump possible. Don’t: hit your knuckles on the box! Easier: use a 20″ or shorter box / step Harder: use a 24″ or higher box; […]

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]]> 5725 How-to: Side to Side Switches https://rollerderbyathletics.com/how-to-side-switches/ Sat, 27 Jun 2015 01:19:39 +0000 http://www.rollerderbyathletics.com/?p=5723 Exercise: Side to Side Switches Do: Hold weight close to body, use core to control the movement, move quickly and sharply Don’t: swing the weight in large arcs or compensate with a wide stance. Easier: n/a Harder: go faster, use heavier weight. See also: Heismans Back to all How-To Videos, in alphabetical order…

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]]> 5723 How-to: Long Jump Tuck Jump https://rollerderbyathletics.com/how-to-ljtj/ Sat, 27 Jun 2015 01:15:54 +0000 http://www.rollerderbyathletics.com/?p=5707 Exercise: Long Jump + Tuck Jump Combination Do: Spring up into the tuck jump quickly and vertically. Don’t: jump forward on the tuck jump. Easier: Separate the two jumps with a pause. Harder: n/a See also: Long Jump with Weight, Tuck Jumps, Advanced Tuck Jumps Back to all How-To Videos, in alphabetical order…

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]]> 5707 How-to: Long Jump with Weight https://rollerderbyathletics.com/how-to-long-jump-weight/ Sat, 27 Jun 2015 00:59:27 +0000 http://www.rollerderbyathletics.com/?p=5706 Exercise: Weighted Long Jumps Do: Swing the weight out in front of you, imagine it dragging you forward. Take it slow as you get used to the feeling. Don’t: look for height, or swing the weight above shoulder height. Easier: eliminate the weight Harder: heavier weight, more reps. See also: Long Jump + Tuck Jump Back to all How-To […]

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