Coaching and Clinic Log 2: Internal Hip rotation Fix!

The associated squatting patterns in powerlifting and bodybuilding, combined with varrying volumes, intensities and various loads wreak havoc on the hips and its associated musculature. 99.99% of the time the hips are missing a lot of Internal Rotation. This is due to a number of contributing factors.

• Poor firing patterns of the gluteal musculature (external > Internal)
• Overactive TFL (tight internal rotators) and associated lateral quadriceps
• Poor Pelvic position and distribution of load
• overal joint capacity to move independently

It is necessary and essential in sport and in clinical rehab to work from a single joint perspective and then progress to a more global integrated perspective. This ensures a number of things.

1. The joint can move independently of the surrounding supporting structures and tissues. This is necessary so that if a hip rotates internally or externally it doesn’t take the low back or trunk with it.
2. Once the joint has interdependence at its end ranges (shortened and lengthened ) you can train specifically to where the load is placed greater to ensure a safer outcome.
3. A stronger independent joint will be a stronger co-dependent joint

As we progress into intermuscular coordination (multiple muscles and joints working together) exercises must be approached in the same way. Below is a patient whom I’m working with. We approached his single joint independence first and now have moved to working his pelvis, breathing, and trunk musculature into the mix. The following is a go to exercise i use when doing the above.

• Get a foam roller and place it under your shoulders in quadruped position.
• Place a light band around your arms so its resistance is pullin your arms away from you
• Set up so your hips and knees are under one another and your pelvis is posteriorly tucked.
• Grab a light resistance band and place it around your ankles with a small foam roller or yoga block between your legs
• Breath deeply diaphragmaticly and exhale forcefully as you tuck your pelvis, squeeze your glutes, protract you shoulders, and drive your heels out(knees driving in).
• Complete for 3-4 breathas at a time for multiple sets.