Transcription
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This is the body weight supported kickstand hinge.
What we're going to do is get a pretty long foam roller, ideally up against the wall, perfectly in line with the knee of the stance leg we're using right here.
We have the other foot about in line with the back of the stance leg foot, so we have these back toes in line with the heel, if not very slightly behind that. I wouldn't go much more than that, so that'll allow us to keep our weight maximally on this stance leg here.
So, Trevor's going to get nice and tall in his posture, and he's going to feel on the stance leg foot his inner heel and his first metatarsal head on that side without losing his outside foot. He needs to make sure he doesn't lose contact with that fifth metatarsal head either, but his weight is in those first two portions I mentioned.
Now he's going to place his right hand on his left hip and his left hand on the back of his left glute right there. This is going to give him some support.
He's going to exhale through his mouth, staying tall in his posture. That's going to ensure his rib cage comes down. Now he's stacked with his head over his ribs over his pelvis, and he's not going to exhale so much or depress his sternum. He wants to stay tall, but he just wants to feel these low ribs come down.
Now he's in a perfect starting position, maintaining about five out of ten pressure into that roller.
Trevor is going to hinge at his hips and set his hips back, trying to make his butt cheek as big as possible, pushing into that left hand. He's going to stop that hinge once he feels one of two things: first, that nice stretch in the back of his hip capsule, which would be like a posterior hip capsule stretch—that is where he would stop—or if he goes low enough to where he's going to lose his back position. If that happens, then he's gone too low.
So, what you want to imagine is that you are hinging your whole upper body together, and your butt is going back in space while your chest is lowering to the floor. Where you stop will individually be different from person to person, but you want to make sure you're feeling those foot contacts.
You want to make sure that your back knee is bending with you, but the biggest mistake people make is going into too much hip bend itself and bending this front knee, and they're going to do something like that. That's not what we're looking for here.
A really good cue is to keep your butt high in the air. Notice how this would be a good rep for Trevor: his hips are going back, and he is going into more hip bend, but his knee's not really bending anymore on that stance leg.
Once he feels that hip capsule stretch, he's going to hang out here for a second, and he's going to push through those foot contacts of the inner heel and first metatarsal head. He's going to stand up, stopping that hip extension process once he feels like if he goes up any higher, his low back is going to arch or his ribs are going to flare.
So, let's do that one more time: exhale, ribs down, and then just go down nice and slow and controlled until he feels a slight stretch or that he might lose his back position, pushing through those foot contacts on the way up. Perfect.
The first thing to think about that's really important is that we need to keep our zipper turned towards that stance leg. We don't want to have our pelvis facing that side too much, nor do we want to have it facing the other side.
Think about just a very slight turn of your zipper towards that stance leg foot arch, and that will allow you to keep everything in line and access internal rotation on this side.
As Trevor goes down, he's still keeping his hip just outside of his knee right here, but he's not overdoing it to the point where he's spinning out of it like that.
So again, for everyone, you're probably going to have to start pretty shallow and feel it out. You know you're doing it right when you feel that nice stretch in the back hip capsule, and you have a nice alignment of everything from your head all the way down to that back pocket.
It may benefit you for better form to place the opposite side of the stance leg hand on the wall, just kind of using it with a slightly bent elbow to help guide your body down on that wall right there. That could just give you a reference for everything moving down as a whole unit as your chest lowers to the floor.
I wouldn't push into the wall too much; I would just use it as a guide.
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