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?
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!