Hey Funky Cold Mwodinas,
Today’s mobility mission is to spend 5-6 min a side opening up your hip for improved squatting.
Test Retest: Squat, but squat after each leg mob so that you can see how tight you really are.
Kstar
17 Responses to “Episode 221/365: Flexion + External Rotation Hip Opener”
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I cant seem to do the second position. I try, but I can barely get into position, and after that, it just hurts like nuts. Not pain like you get during SMR, but sharp pains like somethings gonna tear off!
Ah! I figured it out!
I was trying to get in that position with the wrong leg (if that makes sense, not sure how to explain). Great video!
KStar (I’ve watched the MWod enough, hopefully you don’t mind that familiar reference
),
When you say “flex” in this position, what should you feel like you are flexing? Glutes? Quad’s? Abs? Kegels (can’t say I know what that feels like either)?
Thanks much!
Doug
Doug,
a) KStar is probably the least offensive thing Kelly will be called today.
b) The basic rule is “tense whatever it feels like you’re stretching”. It will differ from person to person. Once you get into the stretch feel what’s tight and being stretched, contract that, relax and take up the slack and that’s really all there is to it.
love that the 80s retro cool sweatband is on one wrist, and the latest in tri-corder uber-geek technology from TikTok on the other wrist! An armspan of 30 years!
KBro- since your post last week I have noticed I have a problem with hydration. Basically my stomach isnt holding on to anything and everything coming out is pure baby food. Im trying to fix my stomach (probios, BAY approach (bananas, applesauce, yogurt) laying off supps etc) but nothing is working. Im trying to get some help from Wolf but that dude is of the super busy kind. Im super dehydrated and I can feel it in my workouts and general living. Ive added Nuun and coconut water but the electros arent absorbing. Any tips? (anyone?) Muchos thank yous!
If this were the Brand X forum where I normally hang out I’d ask for a day or two’s food log to see if there’s anything obvious.
But if you’re having what amounts to diarrhoea for an extended period there’s something wrong that you might want to see a medical professional about.
Kelly you’re awesome man; this is exactly what I need. 3 years of weightlifting and nothing else produces nothing but stiffness and potential injury. You have such great squat form, particularly in keeping your toes pointing relatively straight forward instead of letting them turn out. Should air squats mimic this squat stance (the squat stance you use for your 10 min. test) Again, thanks for taking the time to help everyone wanting/willing to improve their mobility without the necessary info!
Is that a Glock case on the counter behind you? : ) Everytime I do this stretch I hear in my head, “if Levi does this twice a day, maybe you should be doing it 3, 4-times a day?”
Ok, is this for real? I’ve started hanging over at BrandX and doing MWODs for a few weeks now. I’ve gotten a little stronger and my mobility, while still pretty woeful, is getting better, but I had not noticed any improvement in my running. I’ve been running more intervals, I’ve tried running more, I’ve tried running less, but have not seen any improvement in times. And my quads would burn and be stiff. And the last couple of long runs I’ve done my calves hurt like…well, bad. So, not being able to find a large metal pipe, I subbed a foam roller and had my wife hurt me bad…she really enjoyed it. And asks to do it more! I’ve been pain balling my thoracic spine, also working on my shoulders, and hammies. I’ve felt better and more “mobile”, but running was still work. Then this post. I hammered it hard over the last couple of days. Yesterday I went out for a 4.5 mile run and was amazed. All I could think of was that my muscles seemed friction free. And I noticed that my quads stayed fresh and loose. I ran one my fastest 4.5 miles ever (and that was after a hard interval workout the day before!) What gives?
Had I been running “hamstrung” and finally reached a point where the brakes came off? Had I finally unglued my glutes? Or were my calves looser due to the rolling? Or was my thoracic spine looser enabling me breathe better and to run more upright and not hunched over? Or were my shoulders looser allowing them to actually move with my running? Or all of the above? I felt like I could have run for ever. The last mile was as fast as the first. I even sprinted at the end. After a 2 minute break I ran one of my fastest 400 meters ever!
But maybe it’s just a coincidence.
This is awesome and instantaneously helped my squat
Great stuff K! Can’t thank you enough for what you do for us all.
“You may hypothesise that your stretching your piriformis. That’s impossible”
Dont supose I could get you to elaborate on that could I? I wondered what your thought pattern was there. Have you got any sources I could look at?
There is a common assertion that because piriformis is a lateral rotator, you can’t stretch it in lateral hip rotation. Except, because of orientation, in end range hip flexion it is an interal rotator, hence why people say you can…
You obviously know what your talking about, so I just wondered what your thoughts were.
i had problems with my squat for ages because noone could figure out why i was going down sideways. i had a hip operation because of a disability some time ago and everyone was sort of blaming it on that. but turns out,… the problem was just short hip rotators.squat position improved big time since that one. you are my elvis!