Training tip of the day: the hip is a complex joint that involves integration of precision to fully optimise its force potential. When looking at the hip or leg specific movements remember not only to be specific to the hip but also the corresponding joints to which the same muscles may have influence. An example of this are the lats, if you are unable to fully stretch the lats without involvement of the traps taking strain then you would be more than likely inclined to strain your lower back during hip flexion. solution: if you are unable to train in complete integration isolate and identify the limitations and train them specifically to increase 1. control 2. mobility 3. force potential an example split squats done with db incorporates the biceps and pecs which are often tight thus if you have a shoulder issue as result of biceps or pecs then you may possibly only be doing yourself injustice by trying to hold onto db during a split squat. Solution: use a waist belt connected onto a cable and focus on mobilisation of the hip complex whilst less isometric force (stability) is required in the shoulder/scapula joint(s) then using exercises such as horizontal abduction to open the pecs and humeral extension to open the biceps you will increase the likelihood of eventual muscle integration. One of my structural routines used in my introductory phases ffe slit with ant cable waist loaded 30 degree int rot db flys 45 degree semi supported one arm cable row. during rest I implement isometric wall sits focusing on stretching the adductors and increasing use of abductors/ext hip rot (glute med, PGOGOQ) as well as kneeling rec fem stretches (10 sec max iso)
Posted on: Wed, 10 Dec 2014 10:34:33 +0000
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