Them Hips, Though!

Avoid back injury, and improve your exercises with hip mobility!. Here are three of my favorite hip stretches that, over time, will make your workouts more pleasant.


Modified pigeon:
This is a great start for people with really tight hip rotation
– Sit on your hip fanning you legs apart with both knees at 90 degree angles
– Square off your shoulders and pull your body sideways away from your knee centering your heed with your shin and fold forward.
– 1-2 minutes each side




– Step into a lunge, front knee stacked over the heel, back leg long and extended on the floor
– Both hands are inside of the front foot, drive your elbows and chest toward the floor sinking into the hip letting the front knee fall to the outside keeping your front foot flat. Place your elbows on the ground if you can, if not this is a good goal.
– Hold 30 seconds to 1 minute
– Now walk your hands away from your front leg, push the knee out even more (keeping your foot flat) and sink towards the ground
– Hold 30 seconds – 1 minute
– Walk back to center and see if you can sink further




– On your hands and knees bring your knees apart trying to attempt a splits

– Keep your hips inline with your knees (not shifting back or forwards), fan your feet out (the inside of your foot should be touching the mat with ankles flexed at 90 degrees), keeping your knee angle at 90 degrees
– Now walk only your hands and arms forward sinking your head and chest straight down to the ground (still not shifting your hips forwards or backwards) keeping the hips inline with the knees
– Hold 1-3 minutes

-Coach Josh


Strength & Conditioning Day 4:

Broad jump x 3
Power clean & jerk x 1
Pullups 3 x 6

6 sets:
15 KBS
Rest 45 seconds

New Hoodies!


We have new BlackBox hoodies in all sizes available now.  They are $55 each and have secret pockets.  Stop by the office and pick one up!


Strength & Conditioning Day 3:

Halo Drills

FS x 4

5 sets:

5 KB clean & jerk

50m Farmers Carry

Spaces Available for Lower Weightlifting Seminar Saturday


Time is running out to register for the Weightlifting Seminar with Thomas and Samantha Lower this Saturday at BlackBox Fort Worth.  Do not miss out on this amazing opportunity.  For more information and to register, see us in the office or refer to this post:

Lower Weightlifting Seminar
Strength & Conditioning Day 2:

KB Snatch x 6

Clean pull x 3



-cal row


Upcoming Event: Texas Barbell Club Spring Classic


Weightlifting Wise and Texas Barbell Club are hosting the Texas Barbell Spring Classic weightlifting competition on April 26th in San Antonio.  This competition will act as a non-profit fundraiser to benefit the Texas Barbell Club Team and cover training, travel, and competition costs.  Our beloved coaches Dutch and Chris are Texas Barbell Club members.  This meet would be a wonderful opportunity to support them and the Texas Weightlifting community.

For more information, see the event link below:


Strength & Conditioning Day 1:

Seated Box Jump x 4

3 sets:

-Weighted lunges x 12

-SLDL x 6

Rest 60-90 seconds.



-Jump rope

-KB swings