An Iron Mindset on Longevity

& Hip Extension

 

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

But the area of focus often spreads to the wrong targets. For some, it's purely aesthetic, others it's moving with your grandchildren & withOUT pain, or for others...perhaps to elevate one's heavy single on a Front Squat.

The reality of the situation, true strength begins at the root...think about your hips, your glutes, your hamstrings.....all a part of your "power house" as some could say. Or as I've told my clients, it's your allocated engine for the meat suit you live within.

Powerlifters, olympic lifters, sprinters, wrestlers, hockey players or you name it; what do they all have in common? Explosive, resilient (for the most part) hips.

Now think about modern day humans: too much sitting, constant low back “tweaks,” a stiff gait, fragile knees. Friends, it's not a coincidence.

Hip driven strength is foundational & functional freedom.

Why “Violent” Hip Extension is for all

Yes, the word violent sounds dramatic: Violent hip extension is controlled, powerful, deliberate movement. Ladies, we have talked about this.....ballistic is what our systems need just a bit more of and that cycle becomes a bit less daunting for many reasons.

It’s the crisp snap at the top of your kettlebell swing or the extended glute at the top of your deadlift, or the explosion of a sprint start or (shall we keep going) the vertical drive of a clean & jerk.

It’s patterning to the opposite of a slow, sluggish, desk bound body.

Training this way teaches your nervous system to recruit muscles with speed, stabilize under pressure, and move with intent. What comes forth....better posture, a stronger gait & in conjunction with balance, fall prevention, injury resilience and functional aging.

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

So let us not wait....because no one really likes their time being wasted.

“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 to Grease the Groove (GTG). It is a simple yet 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 (I used to not listen to this advice...yeah don't do that )

• Focus on perfect reps with tension, intent, and breath

• Build neural efficiency and cleaner mechanics over time

Stronger joints which we all want, cleaner movement patterns, and a much better carryover to real life. You become harder to kill.

Why Our Elders Need Strength More Than Anyone

What IF we started training our elders like the savages that they still are.

If you yourself are aging, or yes you love someone who is, kindly consider that: weak glutes and unstable hips are a major cause of:

• Falls (which yes can end lives)

• Joint replacements

• Lower back pain

• Loss of independence which kills them at the core.

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 doing loaded & hip-dominant training:

• Elevates bone density

• Regulates blood sugar

• Boosts cognitive resilience (yes factor Alzheimers & Dementia)

• Enhances balance and coordination (all ages)

• Keeps people walking, carrying groceries, and living.

Start with bodyweight, add bands, add load & stay consistent.

With strong hips comes better posture comes confidence through many channels.

Add These Into Your Week

Whether you’re 18, 48, or 78, kindly try these movements:

• Hardstyle Kettlebell Swings : two-hand, short sets, crisp and maximal effort

• Deadlifts:

  Sumo, trap bar, or conventional.

• Step-Ups + Weighted Carries: Single-leg power and glute control

• Hip Bridges or Thrusts: lock those hips out in that extension

• Jump Work or Sled Pushes: explosive power for joints and yes your heart.

  
  

Final Words:

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

The Soviets trained for capability & capacity, as an athlete.

“Strength is the foundation for all physical qualities.” – Pavel Tsatsouline

Start with the hips, reinforce the nervous system & train with intention.

Strength leads to Longevity my friends.

-Britt