The name is intriguing enough isn’t it? How did Greg Everett ever come up with it? I am not sure, but it is an amazing stretch that I have personally used for a couple of months now and my hips have never felt as good as they do now.
This stretch, when performed correctly, will help you develop the squat depth, hip mobility and stability that is needed for every day activities, from picking up your kids with proper form, to holding 200lbs overhead in a deep overhead squat. This does not mean that after two minutes of work, you will have Superman hips, or that you will be able to perform superhuman feats. No, this stretch is not a one time fix, but in my opinion if you are going to mobilize your hips, this stretch is a must in your warmup.
NOTE: Knowledge of hip anatomy and anthropometrics are important to understand the many differences each individual will present with, and how to address them to suit their needs.
How to set up for the RBM:
From your squat stance, move your feet about a foot wider and keep your toes pointing straight forward.
Hinging at your hips, reach your toes and wrap your hands underneath your feet. Put your elbows between your thighs. Press your elbows slightly against your thighs. (You can bend your elbows)
Slowly drop your hips into a squat, or as far as you can. Hold for 10 seconds.
Slowly bring your hips to the starting position. Do not let go of your feet. Take a deep breath into your belly. Slowly drop your hips into a squat, or as far as you can, and push a little more. Hold for 10 seconds.
(You can round your back if you need to, remember this is a hip stretch, but if you want to improve all of your squats, aim for maintaining your back as straight as possible as you drop into a squat)
Note: At this point you should be feeling a stretch in your groin area at the bottom of the squat. If not, push your hips outwards. It is important for you to push your hips outwards and not your knees. We are stretching your hips, not your adductors.
Repeat step 4 as necessary until you are at the depth you are working for, or for up to two minutes. Do not overdo it.
Continue with your warm up as pre-scribed by your coach/trainer.
It is important for you as an athlete to listen to your body. Do not stretch to the point of agony, but make it uncomfortable. If you don’t then you won’t be making any progress. Remember that progress is achieved outside your comfort zone.
If you feel a stretch in the front of your hip while you are at the bottom of the squat, please stop, ask for help and make sure you are doing this right. You are not supposed to feel a stretch in this area, this is a sign of a version of hip impingement and should be address by a doctor, chiropractor or physical therapist.
Patience leads to results.