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How goalies stabilize their core and get strong hips

How goalies stabilize their core and get strong hips

There are very few “bad exercises”, mostly it is good exercises done badly. And by “badly” I mean with poor technique or even with good technique where the risks outweigh the potential rewards.

Stiff Legged Deadlift is one of these exercises.

But I have a version that removes much of the risk (by forcing you to start with a lighter load) and gives goalies in particular more work on functional hip movement and stability.

And it doesn’t require any special equipment – I am going to show you how to do it with a barbell because I think it helps you follow the right path and really feel how to activate your glutes, but you can also do it with a dumbbell.

So here’s the deal, it is the Landmine Single Leg Stiff Legged Deadlift and here is exactly how to do it:

And here are the key points…

– You must maintain a neutral spine, if you are rounding your lower back, that is not cool

– Start light and make sure you can feel that you are using your glutes to come back up to the tall standing position

– Keep your pelvis level as you rotate forward – do not let your hips “open”

– As soon as you start to feel a stretch in your hamstrings, that is as far down as you should go

Start with 2-3 sets of six reps on each side, following a 3121 tempo (lower for 3 seconds, pause at the bottom for 1 second, lift for 2 seconds, pause for 1 second at the top).

You should feel it in your glute and your hamstring, not in your back.

Happy training!

Maria

Maria-Mountain-150x150Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of www.GoalieTrainingPro.com and the owner of Revolution Sport Conditioning in London, Ontario, Maria has trained Olympic Gold medalists, a Stanley Cup Champ and athletes from MLB, NHL, AHL, CHL, CIS and more.

You can get a FREE 14-Day Flexibility program for goalies HERE! and be sure to also check out Maria’s Shutout Academy, which features a semi-private online coaching element, and the goalie-specific programs that are created on an on-going basis each month.

About The Author

Maria Mountain M.Sc.

Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of www.GoalieTrainingPro.com and the owner of Revolution Sport Conditioning in London, Ontario, Maria has trained Olympic Gold medalists, a Stanley Cup Champ and athletes from MLB, NHL, AHL, CHL, CIS and more.

Try Maria’s Goalie Stretch Solution today.

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