1. Homepage
  2. @rix.official
Ricky Warren BSc FRCms PT SMT (@rix.official) Instagram Profile Photo


Ricky Warren BSc FRCms PT SMT

Movement Specialist Sports Therapist Biomechanic Educator @bodyweightgurus 🧘🏽‍♂️Strength, mobility, martial arts, yoga, meditation 🌱Vegan 📍London

Posts by date

Most used hashtags

Most used words in caption

Avg Like Count: 3.18K

Ricky Warren BSc FRCms PT SMT (@rix.official) Instagram photos and videos

List of Instagram medias taken by Ricky Warren BSc FRCms PT SMT (@rix.official)

London, United Kingdom

The squat is an important aspect of human movement which expresses the hip hinge (the folding and unfolding of the body at the hip line). Majority of the time, we have sufficient hip flexion (folding) for our daily needs. Often, when a hip hinge is not available due to lack of neuromuscular control, we use our spine to hinge and thus put the pressure into a different area. You’ve often heard “Lift from your legs” when picking something up. That is because the hip is the largest lever in the body, and provides the most efficient method for lifting weight when we consider the biomechanics of the human structure. The lifting portion, where the hips unfold, is called hip extension. It requires strong glutes and hamstrings to create the movement, as well as quads working eccentrically to control the movement. Nowadays, hip extension is being lost as an available movement pattern due to habitual sitting and immobility. The Sissy squat is a specific type of squat focusing on just that. Here, instead of moving from flexed hips to extended hips, we keep the hips extended isometrically while we use the knees to create the movement. This requires extreme strength in hip extension in order to avoid falling back or using the lower back as a compensation, which would cause discomfort and pain during this movement (not to mention being very inefficient). As a training tool, it can be dangerous if not performed correctly, hence why it is an advanced exercise. The kneeling Sissy squat removes the knees from the equation, helping us to regress the movement and focus on maintaining hip extension throughout the movement. It can be a great way to train up towards a full standing Sissy squat. The glutes and quads work in this way functionally when walking down stairs for example. Have a go at the kneeling version, and use a rope or TRX for example to help you control the descent down so you don’t compensate or fall. Remember to keep the glutes and quads active, using your breath and focus to connect to those muscles. Tag me in yours for a shoutout! 😎👊🏽💥

London, United Kingdom

360 pull up 🌀 I actually haven’t landed one of these for over a year due to lack of practice - funny how easily you can lose certain movements if you don’t repeat them enough. The power is there, I can feel it - it’s just my technique has gone off and I can’t catch the bar after the spin any more 😩 5 years ago I could do a standing back tuck at head height. Now I’m too fearful to even do one at all outside of a foam pit or trampoline! Really gives weight to the phrase “Move it or Lose it”! To be fair, dynamic calisthenics moves have always been of less interest to me than the strength and isometric/static moves... it takes a certain level of determination to achieve feats of strength and skill, but the ones based more on strength always felt harder and longer to achieve, they are the long game. As I’ve progressed over the years in bodyweight strength and control I find myself being nostalgic of things I used to do better - I was faster, more agile, felt lighter... but now I feel more grounded, controlled and stronger. We can’t be everything and all things - but we can always progress and move forward. And at the end of the day it just depends on what your personal preference is in terms of what sport/discipline you practice, the movement style you choose within that, and then your own personal flavour that you add to that style. And that is what makes your movement yours, what allows you to express your soul through your body - that is what makes you you 🧘🏽‍♂️💪🏽

London, United Kingdom

“You have inspiration, but then you have to have technique, to incarnate, to express your inspiration. That is to say, to bring a piece of heaven down to earth, and to express heaven in terms of earth. Of course they are really one behind the scenes, but there is no way of pointing it out unless you do something skillful.” - Alan Watts Olympic Rings:

London, United Kingdom

My signature move, the Lotus Iron Cross 🧘🏽‍♂️ Still haven’t seen it replicated anywhere, which is why I developed it as a skill - to be an example and display of strength, mobility and flexibility working together - the combination of which is the secret to elite performance.

English Turkish