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Multidirectional Sled Hip Drills

The hips are incredibly important for performance in just about any sport. For combat athletes, strong hips are essential to effective kicks, knee strikes and a good guard. Whether you’re an MMA athlete or not, these simple sled drills are a great way to strengthen your hips and improve your overall explosive power

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Joel: Hey there. I'm Joel Jamieson, of 8 Weeks Out TV. Today's Ultimate Performance Tip, we have a killer way to strengthen your hips and improve your explosive power.

We're back today. We're going to over the sled hip drills. If you saw our earlier videos on the shoulder sled drills, you're going to see the similarities. Today of course, we have Howie Clark again to demonstrate.

Really the main thing here is we're working the hips from different angles, using the dragging sled. The first one Howie is going to demonstrate, is going to be a forward hip flection. OK. You can see him explosively drive the hips up and through, maintaining good neutral spine and good all around posture. You'll notice he's using a pretty moderate weight, 25 pounds. You can go anywhere from 25 up to 90, really depending on your experience level and your strength. Again, you're going to notice nice, clean pulls all the way through.
Go ahead and bring it back, Howie. Notice how Howie almost fell over there; you don't want to do that. Good job. Good for you, Howie. OK. We just have the sled attached to the ankle by just a little ankle strap. Preferably, you want to use one of those rather than just a strap because it will eat your shins up, your ankles up if you don't have one. Go ahead and drive it though again, let's do the forward one again. OK. You want to bring the hips all the way through, just like you'd be doing in lots of different action. OK. Go ahead and bring it back.
The next one is we're going to do a forward hip circle. Of course, the idea here is you want to work the hips through a bunch of different ranges, depending on your sport. For grapplers, which is a lot of the athletes I work with, they have to have strong hips in lots of different positions; on the ground and throwing kicks and knees. We're going to ahead and have him just do a forward hip circle on this one. Bring the hips up and through, around for a full-range of motion. As you get warmed up, and as you're ready to go, you can be a little bit more explosive with it. OK. Howie's ground game sucks, so he might not have the best hips in the world. OK. Go ahead and bring it back. Again, you're going to notice how he's going up and all the way around. OK. Good. Let's bring it around.
We're going to do the same type of motion, but we're going to do an external rotation, so we're going to go the opposite direction with the hip. Facing us. Don't get dizzy. OK. You're just going to come up and out. Then come up and around. Good. That's fine. OK. Or you can face sideways and you can do those ones, as well. Go ahead and pull it around.

Howie: Face sideways, or no?

Joel: Yeah, go ahead. Face the other way, though. He's going to pull them up and out, externally rotating the hips. Good. Again, there's lots of variations, there's lots of ways you can do these ones. Really it's just up to you how you want to play around with it. We can do a backwards hip rotation. Go ahead and pull the sled. Howie's going to face backwards and do an external rotation. Good. He's just going to pull up and externally rotate all the way through without falling over, preferably. That was not it. OK. You want to come up and all the way around. Good. Do one more.

Howie: I just side-stepped.

Joel: OK. I think we see where Howie needs some work. OK. You can do a straight kick-back; just a hip extension, basically. Up and straight back through. Good. Really, the key especially with the hips, like I said, it's more like grappling, where you were having to work from so many more different angles. You really want to get the hips from different positions, different angles. The sled's a great tool because as you can see, you can work it from every angle possible. Good. Up and through. Awesome. Keep your eyes up. You want to keep your eyes up at all times. Good posture through the spine.
Last one, I'm going to show Howie this one, he's never done it before. You're going to pull back. Go ahead. Come on, you can do it. You're going to get in a push-up position. This is a great one for guys, especially on the ground, for driving knees in the body. Go ahead and get in a push-up position. OK. You can basically take all the same drills we did standing, and then I can do them on the ground. Howie's going to drive his knee up and through. Good. Then he's going to walk forward with his hands. This adds some core and some postural stuff to it. OK. Drive it up through. OK. You can do that variation or you can do a forward circle, up and around. Come up and around without falling off. Uh-oh.
OK. Drive it up and around. Good. Again, for grapplers especially, that's an awesome one because they're in all kinds of positions: Top-position, bottom-position, different positions of the guard; where you really want to have strong hips.

Howie: Down again?

Joel: Yeah, let's do one more. Again, this is going to work of the core strength. He's starting to get heavy in this one and you're going to really have to have a strong, stable core to be able to do it right. All right. That's good.
Really, the idea here is, like we said, we want to work the hips from different angles, we want to be able to train the explosiveness in the hips; forward, backwards, different positions. It's awesome for grapplers; it's awesome for change of direction. Different athletes, you've got to be strong in the hips and the core. We start out, generally, anywhere from 10 to 25 pounds. Once you get stronger, you can work that up to 45, even 90 pounds sometimes. Again, this is something you can do as a warm-up for 2, 3, or 5 minutes. You can incorporate it in your strength routines. You can do it a lot of different ways. It's just a great exercise.
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7 Responses to Multidirectional Sled Hip Drills

  1. Mr.natural76 says:

    Hi Joel,

    I am curious as to why you wouldn’t do this with resistance bands of varying sizes. the benefits I see are less time between reps, easier to switch sides, increasing resistance though the movement, and a deceleration component.


    • Joel Jamieson says:

      Beacuse the resistance of the band does not match the natural resistance of most movements. When kicking, running, kneeing, etc. the resistance is greatest at the start of the movement where inertia has to be overcome, not at the end. The sled has a much more natural resistance curve that leads to better transfer to real world applications. This is the real advantage the sled offers over band resistance

  2. Brujaxo says:

    I love this drill, i just have a question, what equipment do you need to do this? Because i can find training sleds , but what do i need to connect it with my ankle?? all the training sleds i see come with shoulder straps..

  3. vanesy says:

    which training block these drills fits better? strength or endurance?

  4. […] Multidirectional Sled Hip Drills by Joel Jamieson […]

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