Hip Extension

Jumping squats; Samantha shows how it is done. That's hip extension.

Power is all about hip extension. Violent aggressive hip extension. Most dynamic human movement is. In the squared ring, the octagon, on the parallel bars, the mat. Nearly every movement you do in the gym–be it with a barbell, kettlebell, on a pullup bar or ring, or bodyweight–is ultimately about hip extension. The next time you move, in the gym or otherwise, think about every movement as an act of hip extension.

A big Happy 30th Birthday to David B. Thanks for being a part of CFWSC.


Strict Press 3×3 @ 60% of 1RM

Pistols 3×12 (alternating legs)

*If you cannot do a pistol, you can use a band or hold on to a post.


On The Minute for 20 minutes

Odd Minutes:

3 Power Snatches (135/95#) and 1 Rope Climb

Even minutes:

30 Double Unders