Athletic Torque Around the Spinal Column, 2/5, Hip Flexors

The hip flexors are responsible for producing the second torque around the spinal column.  This torque is needed to offset the first torque produce by the glutes/hams.

Read more.

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Torque 1 For Running Faster: Hip Extensors, Knee Extensors, Ankle Plantarflexors

Read more about Torque 1.      Watch on YouTUBE

Torque 1 of 5, powered by the glutes/hams (hip extensors), quads (knee extensors) and calves (ankle plantarflexors).


The Side Squat Leg Exercise

The Side Squat:

A good friend and associate of mine is a diet coach, personal trainer and competitive natural heavyweight bodybuilder named Dennis Santos.  He has a vast resource of information regarding health and fitness and this includes strength training for sports.

Here is one of his exercises for the lower body, and in particular, side to side movements that many athletes will find themselves engaging in, whether its the infield in baseball, defense in basketball or football, and even hockey.  It’s called the side squat and this information was taking from a personal training video I did with him a little while back.  I will let Dennis take it from here:

“We are going to cover an exercise now that I like to call the side squat.  It’s kind of a variation of a side lunge but the difference is that we are not pointing the toes in the direction in which we are going.  You will see what that means here in a second but what this exercise is ideal for is having to maintain core stability and strength even when you are off balance which basically means having to maintain posture and strength in sports during most activities.

That’s exactly what athletes do during most sport activities so this is great for athletes but it’s also moving into the body building world.  It’s great for developing the outer part of the quadriceps or the lateralis quadriceps and also developing stability around the hips which calls into play the glutes and the abductors and adductors.  So let’s get started with this exercise.

You are going to notice that as my athlete here, named Eric,  takes his step to the side, his leg, the leg that’s trailing stays pretty straight and this is something that’s really hard to do especially when you are starting.  The other thing you want to look at here is that as you are going down into that position, your back stays straight.  The same rules apply in the regular squat, you are looking forward, you are keeping balance and you are getting deep into the movement.  See Figures 1a, 1b and 1c.








Figure 1a.








Figure 1b.








Figure 1c.

It’s basically a one legged squat from the side.  So this is the side squat and again it’s a great exercise for the abductors and the adductors as well as the lateral part of the quad as well as the muscles that stabilize the hip,  as well as the core.  So a great movement especially for athletes who have to be able to change positions really quickly, or react to the hit of a baseball in a moments notice.  I like to incorporate this into my workouts as it also helps to define my legs really well.  So again, this is a side squat.”


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Speed training: weights vs. resistance bands

Do the Math. This article, Speed Training with Weights vs. Resistance Bands, will help you understand why isometrics with the resistance band will condition your muscles for speed in ways that are just not possible by using weights and other forms of static resistance.

The difference is that during an isometric contraction with resistance bands, the muscles’ motor unit recruitment patterns are entirely new and different than what is expected by a muscle that has only been trained using a static weight. This again is because of the two variables leading up to the final moment of force calculation when resistance bands are used instead of just one variable when weights are used.

When using the resistance band with an isometric training strategy, each attempt by the muscle at balancing and stabilizing the force while in a weakened state helps to create and re-enforce new neuro-pathways that accelerate the development of strength and coordination within it. These changes become even more pronounced as the muscle continues to weaken while attempting to hold the isometric contraction.

Applying the strategy of isometric training with resistance bands that simulate conventional exercises like the bench press has great value to an athlete. However, athletes will experience significantly more benefit when this strategy is applied during an exercise to joints in different planes and angles from what they normally perform in the gym.


Muscle Confusion

Muscle Confusion is a term that has been popular lately and has generated much discussion about what it really means and whether or not it has any significant impact on muscle development.

This muscle confusion article I wrote talks about why the most common definitions of muscle confusion may not be helping as much as some would expect and uncovers some lesser known ways to confuse your muscles that will develop them and eliminate their weaknesses in ways they have not previously experienced.

The method I am referring to is to use the resistance band with an isometric training strategy.  This is an incredibly effective way to get faster, especially running, and you can try an exercise that uses this strategy here:


How to do squats the right way.

Dennis Santos knows more about strength training then just about anyone I’ve ever come across. Plus he’s an excellent teacher.

I have posted 5 short videos where Dennis teaches Eric how do to squat exercises the right way. He also teaches how to prepare yourself for these exercises to avoid injury and get the most benefit out of them.

Here’s the link:

If you are doing any strength training, or want to do some strength training you should take a look at these videos.

Dennis is really good.


Reviews of the programs

Those who have used an speed training program will sometimes tell us about their experience and the results they have seen. They offer their statements without us asking them for it, and they often give us permission to share their story.

Those who have participated in the speed training challenge are encouraged to record their beginning times and their times after using the program for two weeks; and then share those results with us and tell us about their experience, both by writing a short statement and also by sending us either an audio or video recording. Some of the results which have been submitted can be found on this AthleticQuickness reviews page and also on this page of additional reviews.