Weighted Bent Hurdler Twist
The Weighted Bent Hurdler Twist is a great mobility drill for strengthening and stretching the obliques and working the oblique sling. Keeping the extended leg bent may be necessary for those who haven't developed the hamstring mobility for a full hurdler.
- Type Of Exercise: Mobility
- Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
- Difficulty: Moderate
- Equipment: Dumbbell, Yoga Block
Weighted Bent Hurdler Twist
- Start sitting upright in a seated straddle on the floor.
- Pull your right foot into your groin and bend your left knee slightly.
- Extend a light weight overhead, shrug your shoulders to your ears, and lock your elbows.
- Leading with the weight, lean to your side over your left leg.
- Keep your torso facing forward and shoulders fully open (biceps behind your ears).
- Lower down until you feel a strong stretch in your right oblique; if the stretch is stronger in your hamstring, bend your left knee even more.
- Stretch your torso long across your leg rather than hunching; try to get your bottom shoulder to your knee.
- Also be sure to keep both glutes in contact with the floor throughout.
- Now twist your torso 90-degrees so that you are facing your left leg (not forward) and pause momentarily before twisting back to the side hurdler position.
- Alternate between the side and face down hurdler positions for reps.
- Stay low, extend long across your leg, and keep the weight fully extended throughout the set.
- Switch sides and perform an equal number of hurdler twists over your right leg.
- Exercise: Weighted Bent Hurdler
- Type of Exercise: Mobility
- Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
- Difficulty: Moderate
- Equipment: Dumbbell, Yoga Block
- Exercise: Weighted Hurdler
- Type of Exercise: Mobility
- Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
- Difficulty: Moderate
- Equipment: Dumbbell, Yoga Block
