How Often Are Ups Part-Time Jobs Turned Into Full-Time Posistions Tight Hips and the Domino Effect on Training

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Tight Hips and the Domino Effect on Training

As coaches, trainers, and athletes, we’ve learned that our bodies are complex machines and need to be trained as such. In the pursuit of peak performance, strength, and fat loss, we’ve come to fully appreciate the benefits of body weight and free weight exercise. That might mean starting with pushup variations rather than benching a 130-pound beginner. Similarly, you could try doing a single-body weight pistol squat before pulling out the knee wraps and maxing out the leg press. The theory is that if we’re using our bodies as a unit at home, on the field, and under the barre, it needs to be trained that way, as a unit. That way, you or your clients transition into more intense multi-joint exercises like the squat, clean, and push press. Each of these multi-joint movements has a specific kinetic chain. This kinetic chain can also be described as a domino effect that contracts muscles throughout the body. Learning to contract your muscles in the right sequence is what determines good form and makes an exercise like the squat functional and safe.

When there is an injury, knot or strain in a particular muscle, your kinetic chain will be disrupted. The narrow area will strain with little or no muscle contraction. This disruption of the sequence forces the body to “jump the rail” to the next phase of the movement while recruiting stronger muscles to take up slack for the uncontracted muscles. It’s a detour, so to speak, but it’s the body’s most efficient path to finish the lift at that moment. This is where form breaks down and a new or additional injury can potentially occur. This can also happen if there is an area of ​​weakness (relative to the other muscles working in the movement) or any imbalance from one side of the body to the other. But since tension creates a weakness that can lead to injury, we’ll start there. One of the most common kinetic chain corruptors is narrow hips.

The most obvious sign of tight hips is pain on one or both sides during the hip movements involved. Whether you’re a beast and feel no pain or are just used to it, here are some more specific signs of suboptimal hip health.

* Difficulty or inability to spread knees out of a medium to wide stance squat

* Difficulty performing full range lunges with body upright

* Lose explosiveness from squat or lunge

* Trouble getting stuck at the top of a dead lift

* Having trouble shooting from the bottom of the box squat

If you think all of these things are difficult and it’s just a sign of intense training, read on. It’s important to be able to recognize a problem or weakness so that you and/or your customers continue to improve and achieve your goals. If you’re still not sure, here are three quick walk tests you can do just about anywhere:

Body weight bridge

Lie down on the floor. Bend your knees and place your feet on the floor hip-width apart. Press through your heel, squeeze your glutes and connect your hips up creating a plank position from shoulders to knees. Ideally you would be able to create a straight body line from shoulder to hip (no higher). If you feel pain in the hip area or are unable to complete this movement in the plank position, then you have tight hips.

Body weight bridge 1

Bodyweight bridge 2

Wide stance wall squat

Face a blank wall with your toes no more than an inch away from it. Before you begin, make sure you clear the area behind you or your client in the likely possibility of losing balance and stepping back. While it’s an awkward move, the wall squat leaves no room to fool yourself with good squat form. Place your feet shoulder-width apart and turn your toes slightly outward. Sit up and slowly pull your body down keeping your knees apart over your toes. Don’t stand wider than your knees can get. If there is pain or tightness in one or both hips, you need to work on hip mobility.

Wide stance wall squat 1

Wide stance wall squat 2

Split squats

Stand in a split lunge position with your front foot firmly on the floor and your back foot off a step or low bench. Your back heel should be off the step and your front knee slightly bent. Keep your chest up and shoulders back. Lower your hips, allowing your back knee to drop to a point just before it touches the floor. Press firmly through the front heel and return to starting position. Make sure you don’t lean forward as this will satisfy the tension and not allow the hip to stretch.

Split Squat 1

Split Squat 2

If you’ve failed one or more of these tests, I think you know what that means… That’s right: 90 minute hot yoga classes 3-4 times a week.

OR…

Make some reasonable changes to your daily routine and some necessary changes to your workout. Here are some examples of common causes and suggestions for improvement.

Sitting

This could be a customer with a sedentary career sitting in front of a computer all day or a commuter who spends long hours in the car. Maybe a high school or college jock who sits in class all day and tends to get tighter than others. Less chronic incidences may include having to travel to games or meetings or taking a long plane flight. Either way, get out of your chair whenever possible and as soon as possible. Try using a hands-free headset or blue tooth and get out from behind the desk. If you’re traveling, buy a short foam roller. If you’re an itinerant athlete, bring your foam roller short and do a good dynamic warm-up before your activity.

Inadequate warm-up before training or competition

This is self explanatory. If you’re in a hurry, the last thing you want to skip is the basic warm-up. I speak your mind because everyone is different and the more attention you pay to maintaining your flexibility, the less boring and lengthy your warm-up will seem. Make sure you, your client or your athlete has a scheduled warm-up. This prevents you from rushing through random motions or wasting time trying to figure out what to do next.

Don’t be a lazy ass

Literally. Make sure you are using your glutes to their full potential. When squatting, throwing or even throwing, use a flat shoe (Chuck Taylors are great). Wearing a flat shoe helps you keep your body weight over your heels and use as many of your hamstrings—that is, your glutes, thighs, and lower back—as possible. You can practice or teach glute activation with exercises like the kettlebell swing, pull-through, and body weight bridge as discussed above.

Inadequate active recovery

This could be Big Pete at the gym doing a new PR of 1/4 squats and calling it a day. But tomorrow morning he’ll feel like he’s been hit by a Mac Truck. How come? Because an ammonia-induced touch down dance after a PR does not classify as appropriate active recovery. Make time for ancillary work that complements your education and specific mobility needs. If your sessions have a strict time limit, try an extra workout 24 hours after a maximum effort to increase recovery time.

Finally, I’ll discuss some logical tips on how to modify your training without compromising it. Start with a planned warm-up. Before a session it is always better to choose dynamic stretches (movement) rather than static stretches (holding a single position for time). You can use the three movements discussed above for moderate repetitions using only your body weight in one circuit. Again, any other hip mobility moves you’ve learned along the way will do just fine. Whatever hits the spot, so to speak.

Now that you’re ready to train, consider training the box squat as a maximum effort lift. I say this because the box squat can be modified very easily and safely to slowly increase and track hip mobility. Good mobility in the squat is necessary to be able to keep your knees out, assume a wider stance, and come parallel or below (depending on your goals). If you are very tight, start with a higher box and medium stance. Never go wider than your knees can reach. Also keep in mind that you should wear a very flat shoe to ensure you get as much posterior chain engagement as possible.

So you have a fixed stance (as wide as you can stand while keeping your knees even with your toes) and a box tall enough for you to sit far back, under control. This is your starting point. As you train this lift, every three to four weeks lower the box a half inch and get into a slightly wider stance. Remember the knee rule! This will gradually and safely increase your range of motion. One last tip: To preserve all of your hard work, it might be a good idea to train your abs standing or with Janda sit ups to rule out hip flexor involvement. Hey, in the end, every little effort equals your success. Reading what to do is not enough. Have the will to do it.

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