If you suffer from tight hips, quads, back or hamstrings, then you’ll love this move!
I created this move because my hips are always tight and it wakes them up, gets the blood flowing, and mobility back into the joints. To make this move effective, you do want to be fairly close to the ground to force a shoulder/core activation. Adjust the bar accordingly.
The Set Up & Execution
• Find a Smith Rack at your gym or any adjustable bar and position the bar so it’s about at eye level.
• Hang down from the bar to feel a great torso stretch.
• To begin, activate your lats by pulling your shoulders blades back and down.
Now, engage your core and get airborne with the legs. Use that engaged core to scissor kick your legs to full extension back and through, focusing on feeling the stretch.
• Hold for a couple beats and swap.
This is a key principle: I am getting airborne with the scissor by using activated lats and core to do the work. If I allow my lats and core to slack, the move goes south and becomes sluggish.
So let’s make sure you get green checks on these key points:
• Hang from a bar with hands outside shoulder-width.
• Activate your lats and shoulder blades, keep them activated and engage the core.
• Get airborne by scissoring the legs.
• The move should feel bouncy and light.
So get some hang time and make this your new favorite mobility stretch in the gym…like it is mine!