In last week’s safety squat bar video I mentioned poor hip mobility as a cause for the inability to maintain an upright chest when squatting. To improve an athlete’s squat, I need to address their hip INTERNAL rotation.
WHY INTERNAL ROTATION?
External rotation of the hip is easy and hip internal rotation is a great predictor of overall hip health.
It is common for an athlete’s knees to cave in when they squat. An immediate fix is to cue hip external rotation, which is the correct thing to do. But why are the hips collapsing into internal rotation? The answer is likely that they already lack motion in that direction.
Hip internal rotation should be viewed the same as spinal flexion. You need a good amount of spinal flexion (touch your toes) to correctly perform a deadlift, but you don’t want to actually flex your spine when deadlifting.
Lack of internal rotation can be a main cause for the common hip pinching in the front of the hip when squatting.
HOW DO I IMPROVE HIP INTERNAL ROTATION?
If you’re experiencing hip pinching in this stretch, or when squatting, I encourage you to get your hips looked at by a professional to make sure there isn’t anything intrinsically wrong. Unfortunately lacrosse balls/bands + YouTube aren’t the new doctor!
Build to a heavy, but perfect heavy single Deadlift for the day
WOD: 4 rounds for time of:
3 minutes on / 1 minute off:
8 Deadlifts (135/95)
8 Box Jump Overs (24/20)
I started working out at RCFBB just about a year ago. If you read my first blog, you’d know I was a little freaked out on day one! A year later I can truly say I appreciate being a part of this community. I’ve met some incredible people and had a ton of fun sweating it up with you. I want to thank the coaches and many of you for all your support. This community is a cool thing!
Those of you who I’ve had the pleasure meeting know that I have my own business independent of the gym. Within the gym, I’ve had the pleasure of coaching some of you individually, and we ran a small group program this fall. I am excited to share we will be rolling out the group nutritional program to the rest of the gym in January. If cleaning up your diet / getting back on track is part of your 2017 goals, let me know.
Stay tuned for more information in the next blog. Initially, there will be very limited space so if you’re interested so please message me, and I’ll send you the details. firstname.lastname@example.org.
I hope you all have a wonderful Holiday Season with your friends and family.