Kickbacks is a very, very important exercise for many reasons.
It's very simple to do.
You don't need an object to practice it, and you can do it anywhere and anytime.
It also incorporates using your body in a variety of ways.
It's very, very important.
The one that we're going to start talking about is just this position that you're in
for the exercise.
Exercise is called kickbacks.
This position is very, very popular if you were going to be in a huddle, like if you're
playing a football game.
The reason that you huddle down is so they can't hear what you're saying.
You put your hands right above your knees like this, and that rear end is way back.
The most important thing to learn here is called the hip tilt.
If you don't learn to tilt, it's your pelvis.
If you don't learn to tilt your pelvis, you'll never be able to grip all of your hip muscles,
all your pelvic muscles.
That's very important.
If you're not able to tilt that pelvis, tilt that pelvis, and grip all those muscles, you
can't activate all the erectors, the postural muscles of your lower back, and exercise them.
Until you can do this position as opposed to this position.
Right now, all my hip muscles and my erectors are turned off.
They cannot be gripped when they're turned off.
You have to learn to do that.
That's very, very important.
Guess what?
Kickbacks, this exercise, is the perfect place to practice that.
You assume that position.
Look, I'm not using my hands.
It's pretty cool, huh?
We'll put one hand right where it was for the huddle position, and then the other one,
we're going to do kickbacks.
We're going to do kickbacks with one arm at a time, which we could call single arm kickbacks.
Your arm is bent, point, bend, point, bend, point.
Guess what?
That's it.
All right.
Grab an object.
Hold the object like you're holding a sword that you were going to duel.
Point, it lies in the palm of my hand, okay?
My index finger is guiding it.
I have gripped all around it.
Back to my position.
Boom, boom, okay?
Let's talk about that position.
Your shoulder, this is as important as the pelvis stuff and the erectors.
The shoulder, the shoulder needs to be back.
If I was standing up, that would be back.
Here it's kind of up, and then you use the muscles of your rib cage to pull it in.
That stabilizes the location of your upper arm, okay?
We want it to basically be parallel to the ground.
So then when I wag at the elbow, which is this exercise, and get my object again, see?
Boom, pull that up, and in, and boom.
Now my upper arm doesn't move, and that's our goal, to stabilize that upper arm.
Isn't that easy?
Okay, that's kickbacks, and all you do is switch arms.
Have fun.
All of this stuff right here.
Do you feel it?
Yes.
Good.
Does your upper arm feel stable?
Yes.
So your elbow is not going up and down.
The location of your elbow joint stays at space, just like your shoulder.
All of that stays very, very stable.
Now point that, push it back, it's far back, not up, just straight back, and push, and
push, and push, and push, and push, and push, and push, and push.
