Learn to Use Your Hip & Strengthen Them

Often times I say something along the lines of "don't stretch, squeeze", as a way to place emphasis on creating strength and control within someone's range of motion. I say this mostly because there is this notion in mobility training that stretching is what should be done when a joint gives someone problems, when in reality there is so much more that contributes to how we feel and move than just sheer range of motion. Does that mean stretching is bad? No. Does it mean it's a waste of time? No, not necessarily. Stretching is a tool, and tools have circumstances to which they can and should be applied, it just isn't the only tool that should be applied. If someone needs more range of motion and/or feels a noteworthy static stretch when passive stretching, then sure, they should spend time stretching to create more range. In the instance of this workout, we did an elevated pigeon pose paired with isometrics to create more range in external rotation of the hip. We followed this up with reinforcement-based exercises, cable rotations geared towards strengthening internal rotation and lengthening external rotation. We did this as two different base positions: one being sitting upright on a box and the other done in a straight arm plank position. Both essentially are the same thing, same modality using a cable, both emphasizing shortening internal rotation while lengthening external and the loading profile being basically the same. Each variation can be chosen based on preferences and access to equipment (sometimes getting your hands on both a cable and box can be hard if it is busy). These types of drills can be used to create more range of motion too through eccentric loading, loading to-length and in this case would be into external rotation, but static stretching paired with isometrics are likely to give you more bang for your buck and should be done before these. This cable set up could also be done in reverse to load external rotation in the shortened position and internal rotation into the lengthened position. In addition to reinforcing these ranges by creating contractile force, we're also learning how to use our hip in itself. A single leg hip hinge is one of the most humbling movements there is where we see a huge connection between foot, hip/pelvic control and range able to be used. The pole is used as tactile feedback to ensure the spine doesn't flex, maintaining contact with the back of your head and tailbone ensures anterior pelvic tilt, which creates more length on the hamstring/glute. Outside of maintaining contact with the pole, emphasis should be on keeping the big toe and forefoot pressed down, while simultaneously anteriorly tilting the pelvis to flex the hip. Leaning over into hip flexion like this forces you to move into internal rotation as well, making this a great active stretching drill that also promotes motor coordination. Be mindful of how much your knee is bending as well, for a lot of people this will happen as a way for the body to avoid lengthening the hamstring; the body will always look for the path of least resistance, and we should be looking for the path of most. I mentioned stretching is a tool, just a tool and it should be used based on context. When someone has an issue at a joint, the first thought is usually a need to stretch it. Understandably, but range of motion is only one quality of movement that contributes to how we move and feel. Strengthening tissue is part of this, both muscle and connective tissue. Most training approaches don't account for how efficient someone's neurology is (how well they can contract tissue) through both the lengthened and shortened portions of the reps and how much control they have, especially when integrated many joints within a movement like you see here with the single leg hip hinge/deadlift. In a nutshell, we want to do more than stretch. Stretching is an important tool that's to be used when needed, we want strength and control through a variety of ranges of motion, while also being able to integrate it towards global movements and not just in isolation. There're countless ways to train these positions, with many different modalities and set ups for each. If you want to dig deeper into the stuff we talk about, check out our Skool Community. By joining you get access to an extensive exercise library, programs, concept videos and access to me directly for coaching. It's only $25/month or $250/year, both come with a 7 day free trial, link in bio.