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The days of casually grabbing a barbell or a set of dumbbells and doing an exercise are no more. To instantly make a move more effective, try to crush the bejesus out of whatever weight you are holding with your hands.

In the early 1900s, British scientist Sir Charles Scott Sherrington published breakthrough research on the neurological system and how it controls the body. One of his discoveries was the Law of Irradiation, which states that when a muscle is working, the muscles around it tend to turn on. The harder a muscle works, the greater the activation of surrounding muscles.

Read more: Increase Your Strength 30 Percent With This Exercise Grip Hack

The most common complaint we hear from our members is "my hips are so tight." The response is always, "Here, try this hip flexor stretch."

Why are everyone's hips so tight?

Take a step back and think about where you spend most of your day. If you're a young athlete, you probably spend most of your time at school or maybe work or practice and even a little time at home, if you're lucky. Now think about what position your body is in during those periods. I would bet that you spend most of your day sitting down. You may walk to class or run in practice, but the majority of your day is spent in a seated position.

So, who cares right? Wrong. Everyone has seen that little old man walking with a cane, hunched over almost to the point of staring at the ground. Do you think he always walked like that? I'd bet you he didn't. Maybe he had an injury that never healed properly, or maybe after spending years and years in a similar position, his body became tighter and tighter until eventually he ended up bent over.

RELATED: Essential Hip Flexor Strengthening Exercises

Repetitive motions over time can change the positioning of your body.


When a muscle contracts, it shortens. Take the biceps for example. Without getting too technical, the biceps are attached at the forearm and shoulder. When your biceps contract, they shorten and bring those two points closer together. When you rest, the muscle returns to its normal length, and the two points move farther away. Constantly contracting your biceps over a long period of time would cause them to get shorter, even at rest.

Why Are My Hips Tight?

Apply the above concept to your hips. When you sit, your hips are in a "flexed" position. Therefore, the muscles that flex your hips are in a shortened state. You probably spend at least a third of your day sitting down. Think about how much time those hip flexor muscles stay shortened. A lot. Over time, they become tighter and tighter until you look like the old man in the picture. So unless you want to look like that, perform the stretches shown below.


1. Kneeling Hip Flexor Stretch


If you walk into a weight training facility today, chances are you'll see someone performing an Olympic lift. And more than likely, that lift will be the Power Clean. One of the more popular Olympic lifts, the Power Clean is a favorite of athletes—and for good reason.

Benefits of the Power Clean

Performing the Power Clean trains athletes to make explosive, athletic movements on the court and field. Blocking a lineman, rebounding a basketball and crushing a serve all engage the same muscles that are involved in the Power Clean. Your core, quads, hamstrings and glutes are the driving force behind most of the movement, while your traps and shoulders are engaged during the second pull. This exercise works the entire body.

The Power Clean is a full-body, athletic movement that can benefit any athlete in any sport. But this exercise—and all Olympic movements—are very technical and need to be taught and coached by a certified strength and conditioning professional to prevent improper form and reduce risk of injury. Below, I provide a step-by-step description of how to perform the Power Clean.

Read more: How to Perform the Power Clean

To make gains, you need to gradually increase the difficulty of your workouts. As your workouts get harder, your muscles will become bigger and stronger.

This is the concept of progressive overload. Exercises must place additional stress on your muscles, either by lifting more weight or doing more reps. Over time, your muscles adapt to the stress, and you must once again increase the weight or reps. This is the marker of progress.

RELATED: 7 Ridiculous Broscience Myths You Should Stop Believing Immediately

However, progressive overload can be a bit complicated. Weight percentage adjustments, exercise types and progression schemes are typically left to strength coaches or hardcore lifters. Besides trying to lift more weight on a few exercises, you might not be putting much thought into this aspect of your training. And this is the number one reason for poor results. If you don't continually challenge your body, you will never make progress.

Luckily, there's a simple solution. The following system has progressive overload built in, so it virtually guarantee that you will make gains. All you need to do is compete with yourself each week.

Here are five steps to knowing when you should add more weight to an exercise:

Step 1: Choose a Volume

Choose a Volume

No, we aren't talking about the volume of your music. Volume in this context refers to the number of sets and reps you do of an exercise—or it can be the total amount of work you do in an entire workout.

With strength training, you will fall into one of two general categories:

Hypertrophy (muscle building), which requires a moderately high volume—3 or 4 sets of 8 to 12 reps.

Strength and power training, which typically involves 3 to 6 sets of 1 to 6 reps. The exact number depends on whom you talk to and their style of training. To keep things simple, we generally prefer 4-6 sets of 3-6 reps.

For the next steps, let's assume you're trying to do 3 sets of 8 reps.

Step 2: Choose a weight


If you don't pay attention to your Deadlift technique, you can quickly derail all your hard work. Here are 10 tips on how to correct Deadlift mistakes.

RELATED: Become a Better Athlete With the Deadlift

1. Pre-Stretching. Static stretching major muscle groups prior to lifting can be detrimental to your lift and can cause injury. Stick to a dynamic warm-up with bodyweight exercises like Squats, Good Mornings and Bird Dogs before deadlifting.

2. Foot Placement. Your feet should be hip-width to shoulder-width apart. A wider stance is not only less functional, it can also compromise the spine by rounding the shoulders. The only exception to this is during a Sumo Deadlift, in which the hand grip is inside the legs.

3. Rounded or Arched Back. Obviously, a flat back or neutral spine is ideal. A kyphotic (rounded forward) or hyperextended (arched back) position can place undue stress and excess pressure on the back, and even cause injury. This also applies to the head position. Keep your spine neutral all the way through the head (do not look up).


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