How to Use a MULTI-HIP Machine
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- Опубликовано: 5 дек 2017
- Instruction on how to use a Multi-Hip Machine to improve hip strength. The Multi Hip Machine is used for hip adduction, hip abduction, hip flexion and hip extension.
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The multi-hip is a great tool if you have access to one. If not, check out some of our other videos on Simple Speed Coach to help improve hip strength! Share and Subscribe!
I just started using this machine, really great! lot of ppl train glutes already but hip flexor/addutor/abductors are rarely trained, with this machine you can go on with all those 3 movements one right after the other without any rest its great!
You're absolutely right on all levels! Thanks for the comment!
You are very lucky if you access to this machine. It is the best way to train glutes and the other hip muscles. Excellent range of motion, great resistance curve- heavy at the beginning-lighter at the top, and no spinal loading or lower back loading necessary. Amazing machine.
James, thanks for thee comment! Definitely agree it is a great machine, but not the only way to load the hips.
Banded Knee Drives: ruclips.net/video/LHzdOtePvTs/видео.html
@@SimpleSpeedCoach bands suck, and are useless in isolating a muscle that won’t activate.
@@__-wm9lu Thanks for the comment. I tend to disagree, I think bands have a lot of great uses!
You can find these very cheap used. Good ones too. I will be purchasing 1 this week. Seems like a great way to warm up on leg days!
I’ve been using this wrong. This was very helpful. Thank you!
Glad to help.
Thanks for the tips!
No Problem!
With all the SITTING that we humans do, these exercises are almost mandatory to keep the hip/bone structure strong. Most elderly persons who fall due to osteoporosis (the hip bones breaking because of the mining of the mineral base over the years)
Great point!
just subbed. Thanks coach!
Happy to have you!
Great video and explanation. New sub here!
Thanks! Happy to have you!
How to adjust the machine? Please and thank you! 😀
Most of it is explained in the video: All machines are different. The pad should be comfortable, slightly above the knee. Start with a lower weight and increase as you become more confident. On this machine, the floor moves up or down, the pad moves up or down and you can pull the pin to swivel the arm to a preferred starting position.
@@SimpleSpeedCoach Thank you for your quick response! I have just tried it out!
@@camilad.1618 Happy to help!
I train muay thai and jiu jitsu. I really want strong flexible hips. Can you recommend frequency and rep schemes? Thanks!
2 x 10 ea. way / ea. leg, no more than twice a week is what I do with most athletes.
great video. my issue is when i drive my left knee up, or when i do it like in your other video-the banded knee up- there is a clicking at my left hip joint. Tendon snapping? Perhaps there is another body position to do this
Possibly, if there is no pain, than most likely nothing to worry about. Could be a mobility issue. You can try the exercise below, or out of a dead bug position.
Banded Toe March: ruclips.net/video/pgO1Y7xJxbU/видео.html
Hi, do you recall the brand or model of this particular multi-hip machine ? It doesn't look familiar like the ones I've been looking at - Hammer Strength, Life Fitness, Atlantis or Panetta. Thanks.
It was built specifically for a performance company called Athletic Republic. I believe PerfomX out of Colorado does something very similar.
@@SimpleSpeedCoach Thanks. Athletic Republic shows it on their site but it doesn't look available to purchase. Found the Hip-X machine www.perform-x.com/product/hip-x-machine/
What did you end up with?
After about 10 months of use, I don't use the monkee feet anymore. I found the strap and whole process of getting into the shoe kind of a pia. I ended up giving it to a friend who's a personal trainer. And the Ymca I belong to just got the Hammer Strength Select hip & glute about 6 weeks ago. So been using that at least three times a week. Much easier then futzing with the monkee feet contraption and just a more solid and connected feel to the core. Yes Great for runners.
Why on tip of toes for abduction and adduction? Don't you need the support of the whole foot?
You could go whole foot and you're correct that would make the other foot work support and balance. I like to work full extension of 1 leg while the other leg moves through a plane (in this case abduction/adduction). By standing on the ball of the foot we get to work the ankle stiffness and extension w/ balance - and in our case that is best for our athletes who are learning to sprint. Killing 2 birds with 1 stone - hip strength and lower leg strength.
How do you reverse it to do the other side?
On this machine and most, there is a pin that you can pull to swivel the arm around to the other side. Then face the opposite way and you are set for your movement!
thank you for the quick response! i tried that today but the pin was rusty and stuck! also, when i did get it to work the other day, it seemed that i would need to reset the weights. maybe this is just a faulty machine. thank you again i really enjoyed the video.
No problem. Sounds like the machine needs some TLC! You might have to pull the pin out of the weights, then pull the pin to swing the arm and put the weight pin back in after you move the arm - taking a wild guess, all machines are different.
Does this machine help build a stronger lower back?
No, the lower back should barely be involved. This is a hip extension/flexion machine - not back extension. Thanks for the question!
Thanks 🙂
@@angelolin125 No Problem!
Could anyone reading this let me know if these exercises help improve speed and lateral quickness?
It is a simple machine that improves hip strength in Flexion, Adduction, Abduction and Extension. So yes, I would say improvement in these areas can and would lead to an increase in speed and agility over time.
@@SimpleSpeedCoach thank you. Much appreciated!
@@TheCornbread31 Glad to help!
What is the brand of that multi-hip machine? Where can it be purchased?
This machine is from the company Athletic Republic - you would have to be part of the franchise to purchase this exact unit. The closest brand to it would be the copy Perform-X sells. There are now many multi-hip machines for sale, I think Keiser even makes a unit. Google search is the easiest way. Hope this helps!
What is the music? Please and thank you.
Glenn Deol My guy! He is the best! lifeoftheo.com/
@@SimpleSpeedCoach Also, what is the make and model of the machine you are using? Just curious.
@@theapexpredator157 Its from a franchise called Athletic Republic - Multi Hip Machine.
You didn't show the glute extension exercise that is actually the best use of this machine, oddly.
Thanks for the comment. Correct, just a How-To on how to use the machine. IMO, the best use is not the Glute exercise for sport performance - maybe if you goal is different.
@@SimpleSpeedCoach As the largest muscle group on they body and one of the most neglected, I would submit that better glute activation should be everyone's goal regardless.
@@boorayin2773 Agreed, just not on this machine. Most people use it incorrectly - when specifically talking about transfer to Top Speed Sprint Mechanics.
@@SimpleSpeedCoach I like this machine for the upper ham / glute because unlike other glute exercises, this one does not engage or load the knee joint. What glute exercise do you think is best for speed development?
@@hikerboater I agree, it's not bad when used correctly - however most athletes engage their lower back and not glute while using the machine. I don't necessarily have a favorite. We incorporated bridges, extensions, quadrupeds and many different types of unilateral squats, lunges, etc.
They are Disappearing from the entire St. Louis area. They used to be very prominent here. This is my fave machine and if it wasn’t for this machine I would have huge saddlebags. This is the only machine that just totally nails the side of the thigh and back of the leg below the butt. Stupid fat ass trend and perverted hip thrusts don’t do jack. Very depressing they are taking it away. I don’t want to get a big butt! I have tried asking for them(several gyms near me and golds who used to have it)to get a new one and all I get, it's corporate ie money which is bs. I have called or gone to every gym in the area looking for another one. There is only one left and they have started remodeling that gym with the same set of generic life fitness machines-basics. Pisses me off. 30 yr female weight lifter. I am ready to buy one off eBay and donate it. Doubt they would let me. Maybe I do it anonymously . I’m dead serious.
Sorry to hear that!