An Iron Mindset on Longevity

Britt Ringstrom
Sep 4
3 min read

& Hip Extension

It is not new News that strength and its necessity for all of the ages.

But the area of focus with movement can sometimes spread to the wrong targets. For some, it's Biceps, or the mythical six-pack (no one really cares about) or maybe which knee sleeves or lifting shoes "make" one squat heavier.

Here's the hard truth, Real strength begins at the base. The hips. The glutes. The hamstrings. Your body’s power house. Your allocated engine room.

Elite lifters, sprinters, wrestlers, martial artists—what do they all have in common? Explosive, resilient hips.

Now think about modern humans: too much sitting, constant low back “tweaks,” a stiff gait, fragile knees. Coincidence? Not quite.

This isn’t just about looking athletic. Hip-driven strength is foundational. It’s neuroprotective. It’s age-proofing. It’s functional freedom.

Why “Violent” Hip Extension is for all

Yes, the word violent sounds dramatic—but here’s the nuance: Violent hip extension is controlled, powerful, deliberate movement.

It’s the crisp snap at the top of a kettlebell swing. The full glute lockout of a deadlift. The explosion of a sprint start. The vertical drive of a clean and jerk.

It’s the antidote to slow, sluggish, desk-bound bodies.

Training this way teaches your nervous system to recruit muscles with speed, stabilize under pressure, and move with intent. And the payoff? Improved posture, a stronger gait & balance, fall prevention, injury resilience and functional aging.

I haven't been hearing people say: “Dang, I wish I had weaker glutes at 75.”

So let us not wait, to be the cautionary tale.

“Grease the Groove” Method: Strength is a Skill

Pavel Tsatsouline (a Legend in my eyes) was the Soviet strength Mastermind. One of his core philosophies is Grease the Groove (GTG). It is a simple yet deeply neurological approach.

GTG = frequent, submaximal practice of a movement to reinforce motor patterns, build neural drive, and build strength endurance—without fatigue.

Think of it like piano practice for your muscles.

Instead of destroying yourself & your nervous system in a single workout, you:

Perform the movement (like pull-ups, split squats, or KB swings) multiple times a day
Stay fresh—never go to failure
Focus on perfect reps with tension, intent, and breath
Build neural efficiency and clean mechanics over time

Result?

Stronger joints, cleaner movement patterns, and better carryover to real life. You don’t just get stronger—you become harder to kill.

Why Our Elders Need Strength More Than Anyone

Hear me out, What IF we started training our elders like the warriors that they still are.

If you're aging—or love someone who is—kindly consider that: weak glutes and unstable hips are a major cause of:

Falls (which can end lives)
Joint replacements
Lower back pain
Loss of independence

And yet we’re afraid to get our parents under a barbell or kettlebell?

Rest assured, it is not too late. But equally it's too late Not to.

Strength training—especially loaded, hip-dominant training:

Improves bone density
Regulates blood sugar
Boosts cognitive resilience
Enhances balance and coordination
Keeps people walking, carrying groceries, and living fully

Start with bodyweight. Add bands. Add load. Stay consistent. Grease the groove, don’t grind them to dust.

Strong hips. Better posture. More confidence.

It is not just exercise—it’s freedom insurance.

Add These Into Your Week

Whether you’re 18, 48, or 78—these movements pay off:

Hardstyle Kettlebell Swings – 2-hand, short sets, crisp and max effort
Deadlifts – Sumo, trap bar, or conventional. Form over ego.
Step-Ups + Weighted Carries – Single-leg power and glute control
Hip Bridges or Thrusts – Don’t just move—squeeze and own the top
Jump Work or Sled Pushes – Explosive power for joints and heart

▶ Form, breath, and tension > flashy chaos. Always.

Final Words:

Why This Matters

Remember this is about becoming a durable, functional, strong human being.

The Soviets didn’t train for Social Media (gross I can't believe I just said that), They trained for capability & Capacity. So can you. So can your mom. So can your grandpa.