GHH/Back Extension With Med Ball Rotation

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The 45-degree back extension with medball rotation adds loaded thoracic rotation to a classic glute-ham hyper, building a stronger, more resilient posterior chain while priming your lower back for heavy deadlifts, squats, and hinge work. Learn how to perform it correctly, the common mistakes to avoid, and how to program it as a warm-up or finisher for wrestlers, powerlifters, older lifters, and general fitness clients. Strength coach Brandon Smitley breaks down the cues, muscles worked, and progressions in this complete exercise guide.

Standing Rack Supported Hip CARS

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Standing rack-supported hip CARs are a simple, effective hip mobility drill that uses controlled articular rotations to unlock your hip’s full range of motion — flexion, extension, and rotation. Learn how to perform this versatile mobility exercise, the common mistakes to avoid, and how to program it as a warm-up or mobility filler for squats, deadlifts, wrestling, and athletic performance.

Unsupported Hip Airplane

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The unsupported hip airplane is a progression of the classic hip airplane drill that builds hip mobility, glute activation, and single-leg stability simultaneously, making it one of the most effective dynamic warm-up exercises for athletes and lifters. By removing external support, this variation forces your foot, ankle, and deep hip stabilizers to work in coordination while your hip rotates through its full range of motion. Add five to ten reps per side before squats, deadlifts, or any athletic activity to prime your hips and feel the difference immediately.