#WOD Supine Hip Internal Rotation Check, w/ Cody Burkhart There are many discussions, ours included, around the topic of maintaining external rotation of the hip during squat exercises. While this is a valid topic, we have noticed in ourselves and many athletes that the intense focus on this external rotation leads to a lack of work on internal rotation. When internal rotation is hampered, it can cause lots of compensation and there is direct correlation to the lack of IR to undue loads on the lumbar region of the spine (one thing that is hammered home after disk herniation surgeries). This is just a quick diagnostic check that you can do on yourself and your athletes to check both external and internal rotation of the hip, as well as the balance between left and right sides of the body. We are looking to keep the toes pulled back and the hips “bolted” to the floor. If you are seeing large discrepancies or you feel high stress in locations like your hip capsule, or low back, when testing the internal rotation… you will quickly understand how a loaded case of this limitation is dealing a beating to upstream locations. After the check, dive into some of our other youtube videos, and even the lot of other experts videos that you can access of the web, and start giving yourself full ROM. Don’t translate this to collapsing internally during your squats, but as making your body as capable as possible at handling many locational and directional situations. We are not gird paper and perfect vectors; we train to be more than capable at taking all the variance life and sport throws at us. 50 WB (20/14) 40 Pullups 30 BJ (24/20) 20 HSPU 10 C&J (185/125) 150 DU ** Post time and feedback to comments **
Posted on: Tue, 30 Dec 2014 02:07:24 +0000
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