Advertisement
All Studio Videos

Dryland Tip: Four-Point Hip Extension

Uploaded on September 26, 2012 by G_John
Share |
Purpose: Keeping a straight line in your spine is essential for maintaining streamline. As one lifts their leg, similar to an upkick, many athletes have difficulties maintaining this streamline position. This impairment in streamline results in aberrant movements and increases in drag.

Directions: Get in the four point position with your hands under your shoulders and knees under your hips. Next, arch and round your back, then let your back settle in a straight line. Next, tighten your core and extend one leg without letting your back arch, shift, or rotate.

Perform four sets of five repetitions with perfect form.
Video URL:
Embed Code:

Video Categories

Morning Swim Show Episodes (1520)

  • First
  • Previous
  • of 254
  • Next

Morning Swim Show Best Of: Mesa Grand Prix
December 19, 2014 (19:25)

Morning Swim Show Best Of - Kim Chambers
December 18, 2014 (31:48)

Andrew Marsh on The Morning Swim Show
December 14, 2014 (14:35)

Linnea Mack on The Morning Swim Show
December 14, 2014 (10:28)

Connor Jaeger on The Morning Swim Show
December 11, 2014 (17:20)

Poll of the Week: Short Course Champs
December 10, 2014 (2:11)

News (2)

2014 Hasty High Point Winners
November 26, 2014 (1:32)

Streamlined (954)

  • First
  • Previous
  • of 159
  • Next

The Week That Was: December 22, 2014
December 22, 2014 (6:15)

The Week That Was: December 15, 2014
December 15, 2014 (3:4)

The Week That Was: December 8, 2014
December 8, 2014 (6:21)

The Week That Was: December 1, 2014
December 1, 2014 (5:43)

The Week That Was: November 24, 2014
November 24, 2014 (7:19)

The Week That Was: November 17, 2014
November 17, 2014 (5:38)

Workout Videos (96)

  • First
  • Previous
  • of 16
  • Next

Straight Bar Pull Down With Squat
December 17, 2014 (0:31)

TRX Streamline Pushoff
February 18, 2014 (0:20)

Simulated Flip Turn and Streamline
February 11, 2014 (0:27)

Jaimie Bryan
January 3, 2014 (0:16)

Marc Valle
December 10, 2013 (0:54)

Interviews (1232)

  • First
  • Previous
  • of 206
  • Next

Morning Swim Show Best Of: Mesa Grand Prix
December 19, 2014 (19:25)

Morning Swim Show Best Of - Kim Chambers
December 18, 2014 (31:48)

Andrew Marsh on The Morning Swim Show
December 14, 2014 (14:35)

Linnea Mack on The Morning Swim Show
December 14, 2014 (10:28)

Connor Jaeger on The Morning Swim Show
December 11, 2014 (17:20)

Poll of the Week: Short Course Champs
December 10, 2014 (2:11)

Tip of the Week (45)

  • First
  • Previous
  • of 8
  • Next

TYR FastStache
March 30, 2012 (1:29)

Water Petting
November 7, 2011 (0:9)

Thumbs Up
November 7, 2011 (0:9)

Thumbs Down
November 7, 2011 (0:11)

Princess Waver
November 7, 2011 (0:7)

Dryland Tips (128)

  • First
  • Previous
  • of 22
  • Next

Early Years (116)

  • First
  • Previous
  • of 20
  • Next

SWR: Kate Ziegler, Dec. 13, 2006
May 30, 2012 (15:52)

Early Years: Mar. 31, 2008
April 6, 2011 (45:32)

Early Years: Mar. 28, 2008
April 6, 2011 (11:59)

Early Years: Mar. 27, 2008
April 6, 2011 (11:23)

Split Time Episodes (62)

  • First
  • Previous
  • of 11
  • Next

Ready Room Episodes (46)

  • First
  • Previous
  • of 8
  • Next

Volunteer For Special Olympics
April 7, 2014 (2:19)

George Breen
November 26, 2013 (15:36)

Adolph Kiefer
November 26, 2013 (15:42)

2006 Golden Goggles
November 26, 2013 (25:38)

Previews (76)

  • First
  • Previous
  • of 13
  • Next

Industry Insider Episodes (16)

  • First
  • Previous
  • of 3
  • Next

Industry Insider : Event Streaming
March 2, 2011 (4:57)

Industry Insider : Q Swimwear
February 4, 2011 (7:39)

II: Agon
November 19, 2010 (7:13)

McCaffreyCap Episodes (11)

  • First
  • Previous
  • of 2
  • Next

McCaffreyCap: March 9, 2011
March 9, 2011 (8:2)

McCaffreyCap: Feb, 24, 2011
February 24, 2011 (9:57)

McCaffreyCap: Feb, 11, 2011
February 11, 2011 (7:2)

McCaffreyCap: Feb, 3, 2011
February 3, 2011 (4:12)

McCaffreyCap: Jan. 28, 2011
January 28, 2011 (4:57)

McCaffreyCap: Jan. 20, 2011
January 20, 2011 (3:48)

Click Here for Mobile Site