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Ive made huge improvements though mwod, however I’m struggling to gain end range at the hips specifically hip flexion. my hip flexions ok. http://www.mobilitywod.com/2013/09/pro-episode-42-rounded-lumbar-in-the-squat-hows-your-hip-flexion/ similar to the guy in this video. seems impossible to get all the way to end range and be able to just externally rotate and arch as easy as kelly does. how do i prevent the femur running into the hip early?
I agree with a lot of what David has said.
I experience similar issues as well and have found a few extra points in my research.
1 – David mentions engaging the glutes. I feel that as I descend, it becomes harder and harder to keep them engaged which results in my pelvis tilting incorrectly. I read an article that coached to focus on squeezing the sphincter. Kind of weird and funny, but I can see the value. The sphincter is almost at the most center and deepest point of all the glute muscles. If you focus on squeezing that – you almost can’t help having all the surrounding glute muscles also engage.
This doesn’t necessarily create more room for the femurs, but it helps keep the pelvis in the right position throughout the whole movement. Which keeps you from LOSING room. Other factors, at least for me, I think are still getting in the way.
Wider stances definitely help me.
I have the same problem, and have been hitting the hip capsule mobs pretty hard on a daily basis. What I’m really unclear about is what are the muscular restrictions of end range hip flexion? I’ve been reading different opinions as to how the hamstrings are involved… Tony Gentilcore proposes multi-planar hamstring mobilizations as the hamstrings are stiff in relation to the anterior core, which results in pelvic tuck.
You say that you don’t think that you can squeeze the glutes the whole way down. Does that mean that you should let them relax? Or should you still try and keep as much contraction and tension in them as possible throughout the entire squat movement?
I get that it’s difficult to squeeze them throughout the whole movement. I experience that challenge. But I find that the movement “flows” better if I try to keep that tension throughout. I also find that focusing on squeezing the sphincter in addition to the glutes further influences a proper “flow” of motion.
Lastly, if I don’t try and squeeze my glutes towards the bottom position of a squat, I find it very difficult for my hamstrings to be able to keep my shins vertical in a stable fashion. I also feel that the attempt to squeeze the glutes helps to keep that pelvis being pulled downward. It’s almost as if the glutes are what’s pushing the pelvis down and under, and the hamstrings are pulling the shins backwards. Because if I don’t try and engage my glutes, my pelvis feels like it doesn’t get pulled down.
Ultimately I think it’s actually a combination of glute and hamstring engagement that keeps the pelvis in good position, but both of those need to be engaged.
Maybe I’m thinking about it wrong, but I always thought that you shouldn’t let anything “loosen” throughout the squat movement. Which tells me that I should keep trying to squeeze the glutes – regardless of how difficult or successful it is.
I could be wrong about this, so please share your thoughts. I definitely agree with the external rotation focus on the femurs.
first, i am not a clinician or a researcher so i could not tell you exactly what is happening or supposed to happen. that is why this is a cue and not a description of what exactly happens.
I think we’re on the same page now. 🙂
I get your concern about how focusing on the glutes might take away some focus on the external rotation.
I think a blend of the 2 is the right way to go about it.
Thanks for sharing your thoughts. I feel a lot better about the system now. 🙂