Weighted Bent Hurdler
The Weighted Bent Hurdler is a great mobility drill for strengthening and stretching the obliques. Keeping the extended leg bent may be necessary for those who haven't developed the hamstring mobility for a full hurdler.
- Type Of Exercise: Flexibility
- Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
- Difficulty: Moderate
- Equipment: Dumbbell, Yoga Block
Weighted Bent Hurdler
- 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 keep both glutes in contact with the floor throughout.
- Hold for time on your left side before switching.
- Exercise: Horizontal Windmill
- Type of Exercise: Mobility
- Muscles: Hamstrings, Shoulders, Chest
- Difficulty: Beginner
- Equipment: Body Only
- Exercise: Weighted Bent Hurdler Twist
- Type of Exercise: Flexibility
- Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
- Difficulty: Moderate
- Equipment: Dumbbell, Yoga Block
