Weighted Hurdler Twist
The Weighted Hurdler Twist is a great mobility drill for strengthening and stretching the obliques and working the oblique sling. If the athlete cannot fully extend the leg due to a lack of mobility, then a bent leg variation is advised.
- Type Of Exercise: Mobility
- Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
- Difficulty: Intermediate
- Equipment: Dumbbell, Yoga Block
Weighted Hurdler Twist
- Start sitting upright in a seated straddle on the floor.
- Pull your right foot into your groin and straighten your left knee completely.
- 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.
- 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 Hurdler
- Type of Exercise: Flexibility
- Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
- Difficulty: Moderate
- Equipment: Dumbbell, Yoga Block
- Exercise: Weighted Side Pancake
- Type of Exercise: Mobility
- Muscles: Hips, Hamstrings, Abdominals, Shoulders, Trapezius
- Difficulty: Intermediate
- Equipment: Dumbbell, Yoga Block
