{"id":28020,"date":"2011-09-08T10:56:04","date_gmt":"2011-09-08T15:56:04","guid":{"rendered":"http:\/\/news.swimmingworldmagazine.com\/uncategorized\/2011\/09\/dryland-tip-inverse-row-hip-thrust-progression\/"},"modified":"2014-07-28T23:42:07","modified_gmt":"2014-07-29T06:42:07","slug":"dryland-tip-inverse-row-hip-thrust-progression","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-inverse-row-hip-thrust-progression\/","title":{"rendered":"Dryland Tip: Inverse Row Hip Thrust Progression"},"content":{"rendered":"

By G. John Mullen of SwimmingScience.net<\/a> and CenterofOptimalRestoration.com<\/a>, Swimming World correspondent<\/i><\/p>\n

SANTA CLARA, California, September 8. G. John Mullen, one of Swimming World's<\/i> dryland correspondents, posted another dryland tip video today on SwimmingWorld.TV. Today's exercise is called an inverse row hip thrust progression.<\/p>\n

Purpose:<\/b> The inverse row hip thrust is a combination of two exercises. It requires shoulder blade stability and retraction in combination of hip extension. These two movements are used during the mid catch during butterfly. <\/p>\n

Directions:<\/b> Suspend a rope or TRX band overhead with a bench at the athlete's feet. To progress the exercise, start with the athlete pulling themselves up with only their arms, similar to a mid row. Next, superimpose a hip thrust in combination of the mid row. In advanced athletes, this exercise can be transformed into a sport specific plyometric move, encouraging the athlete to drive from their hips and jump off the bench.<\/p>\n