Technique Tuesday is back again! This week we look at the 90/90 Isometric Movement Pathway with Kettlebell Rack.

The 90/90 Isometric Movement Pathway drill is an awesome motor control exercise for the hips. We have been playing around for a while now with using load to increase tension. One of the variations we have grown to like is the kettlebell rack variation.

Check out the video (click it!! ⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓)

Hopefully you watched, and if you didn’t, do so before reading on! The video will make the steps below easier to understand.

Try this!

Get on the floor, pick a side (any side!), and get into the 90/90 position. Now try the other side…

Which one felt tighter/harder?

Let’s start on that side and hold the kettlebell on the internally rotated side (outside of thigh is up).

Loading the internally rotated hip (assistance)

What you should feel is the weight helping to “center” you…

On this side, the load provides assistance.

Now, externally rotate the internally rotated leg as far as you can (working towards the bear sit position) without the externally rotated knee coming up. When you can no longer continue any further without the knee coming up, allow the externally rotated leg to internally rotate and transition to the other side.

Loading the externally rotated hip (challenge)

Once you get to the other side, which we decided was your easier side, the kettlebell is now challenging your position by loading the externally rotated hip, making it harder to stay upright… Trust me, it will make sense once you feel it.

Ready to progress?

Now you can work on goblet and double kettlebell variations!

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Bio
Latest Posts

Chris Merritt

Owner at Beyond Strength Performance NOVA

Strength Coach/ B.S. Kinesiology, Pennsylvania State University/ Functional Range Conditioning Mobility Specialist/ FMS/ Strong First Level 1 Certified Kettlebell Instructor/ Owner of Beyond Strength Performance, LLC, Beyond Strength Performance NOVA, LLC, and Beyond Strength Performance Tactical, LLC

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