What’s the best way/ training to develop explosion through my hips as well as flexibilty. So that I can use my hips to throw things like the hammer, and 56lbs for height?
Typically being explosive and being mobile are two mutually exclusive things. Think of a rubber band. The tighter the band is to stretch, the more force it releases when you let it go.
That being said, as long as you are performing movements through a full range of motion – squatting to depth for example – you should be maintaining enough mobility to do the throws you’re referring to. You only need to be mobile enough to perform the task required. Any more and you risk loosing explosiveness.
Movements to help with hip extension power would include, but not be limited to: Various Jumps, med ball throws, squatting and deadlifting against accommodating resistance (bands/ chains). A very fun way to improve explosiveness is to pair the main movement in your training session with a plyometric. For example – pairing your squats with box jumps. It could be done like this:
1a. Squat – 5×5 RPE 7
1b. Box Jumps – 2 reps between each set, including warm-ups
Doing it in this manner would increase neural drive for the squats, potentially allowing you to handle a heavier load, and it would provide a loading contrast to potentially allow you to jump higher on the box jumps.
Mix it up and have some fun. If you want to be fast, you have to train fast.
Paul nailed it, I’ve watched you squat – you don’t need any hip mobility man. Tighten up if anything else – so no stretching or “opening up” your hips other than a proper and suitable warm-up.
Practice being fast with light weights. Practice being explosive with around 50%. As far as specialized movements to make you a better throwers, I will stay in my lane!
Squat, deadlift, and clean with speed and good form. Lots of explosive plyometrics. Hoping, bounding, hip rotations, things of that nature will really help you with throwing.