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Old 12-30-2008, 09:02 AM   #1
James Craig
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Hip Mobility

I have been doing 5x5 training for the past few monts and my hip mobility is starting to effect my ability to squat. The adductors are the problem I'm pretty sure. Once I start hitting parallel I feel the pull from the inside at the hip end and on the knee cap. It's causing me to lose tightness in the lower back and destroying my hip drive as it feels like I'm "curling" the weight up with my lower back. At lower lbs. it wasn't as big of a deal, but now it is.

Any suggestions on how I can correct this?
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Old 12-30-2008, 10:23 AM   #2
Bryan Gates
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Re: Hip Mobility

Tighten your back better. Your ROM is your ROM and you should not be sacrificing back tightness for a below parallel squat. Keep your back tight and the squat will stretch you back out.

If it is somewhat painful you could have a trigger point that is shortening/weakening the muscle. Dig your knuckles into your adductors and see if you can find a sore spot. If you can, then check out this thread:

http://www.board.crossfit.com/showth...t=triggerpoint
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Old 12-30-2008, 11:10 AM   #3
Ben Chapman
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Re: Hip Mobility

When I saw the title of this thread, I thought maybe it was about Vespa Scooters.
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Old 12-31-2008, 07:06 AM   #4
Eric Simpson
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Re: Hip Mobility

I would listen to Bryan, the guy really knows his stuff.

Ive been doing pretty much what Bryan has been saying plus this:

http://www.defrancostraining.com/ask...tml#question04 (wfs)

Ive done this after my breakfast daily and its really loosened up everything.
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Old 01-03-2009, 07:40 AM   #5
Patrick Haskell
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Re: Hip Mobility

Consider some dynamic stretching prior to your workout, focusing on hip mobility. Here's a sequence that I use regularly.

Air squat to a depth allowed by the fully extended lumbar spine
Fore-aft leg swings (hand on wall, keep leg straight, chest up, don't rock pelvis)
Side-side leg swings (ditto)
Walking lunges x 20 with Sampson stretch at 5 + 10 steps, and psoas stretch* on next 15 & 20 (this latter will probably be important for you - see below)
Lateral lunges (move side-to-side with chest up and toes forward)
Cossacks (lateral lunge where you pivot the extended leg onto the heel with toes up)

* Psoas stretch is like a sampson stretch with one arm (of extended leg) up, twist toward bent leg ~45 degrees and bend (gently) toward flexed hip.

After this, work on squat posture with goblet squats (upright torso and pushed out knees) and stripper squats, (upright torso pulling hips toward bar).

See againfaster for wfs video of this squat posture therapy.

I tried to find an illustration of this psoas stretch, but everybody seems to recommend stretches that emphasize the iliacus, and make it difficult to get as good a stretch on the psoas. I hope my description makes sense.
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Old 01-03-2009, 07:57 AM   #6
Arturo Garcia
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Re: Hip Mobility

Cool info fellas.
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Old 01-14-2009, 10:03 AM   #7
Jacob Israel Briskin
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Re: Hip Mobility

Quote:
Originally Posted by Ben Chapman View Post
When I saw the title of this thread, I thought maybe it was about Vespa Scooters.
I literally lol'ed.
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Old 01-14-2009, 10:28 AM   #8
Justin Lascek
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Re: Hip Mobility

Quote:
Originally Posted by Jacob Israel Briskin View Post
I literally lol'ed.
I did once I realized the punch line. Took me like 2 seconds though.


Anyway, what type of squat are you doing (i.e. high bar Olympic, Rippetoe version, power lifting)?
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