i would recommend stop bilateral lifts and just do unilaterals (reverse lunges are great). Those unilateral movements train hip internal rotaion to some degree. Hip internal rotation in a flexed hip position is what we should aim for. Kneeling on one leg and doing hip hinges with IR helped me alot. Focus on bringing the thigh (femur) back into the hip socket as deep as posible. Hp IR is also very important for linear sprinting speed.
Gonna give this a try. I have pretty poor hip internal rotation and unfortunately it is not something I can really train as I have a torn labrum in my right hip and excessive internal rotation causes flair ups
If we are elastic jumpers and have skinny rib cages and ribs, would you suggest we stay away for, bilateral squats and bench and choose different exercises
Not necessarily... there are a number of benefits to heavy bilateral lifts. In mostly all cases, if you want a higher vert and you spend time getting stronger with squats/deads, you will jump higher and be more resilient to injury. If you do too much (which is almost never a thing if you’re competing in sport or regularly jumping), you will see potential negatives. For more specifics on weightroom for elastic athletes, listen to this show with Joel: jackedathlete.com/podcast-32-vertical-jump-elastic-vs-force-with-joel-smith/
Likely, yes. But it always depends. If you need an anecdote, listen to Just Fly Sports podcast with Michael Camporini and Justin Moore. They cover Justin’s lack of hip ROM and how side lying activities, etc. helped to regain ranges of motion over time.
I suspect this won't lead to long term improvements in IR. If you want to create lasting changes you need to train this actively with strength / mobility exercises - you need to get the brain involved. I would use this method to open up hip IR (assuming it works for you) and then train both hip IR and ER strength exercise into this new range of motion - then any changes will last more long term.
i would recommend stop bilateral lifts and just do unilaterals (reverse lunges are great). Those unilateral movements train hip internal rotaion to some degree.
Hip internal rotation in a flexed hip position is what we should aim for. Kneeling on one leg and doing hip hinges with IR helped me alot.
Focus on bringing the thigh (femur) back into the hip socket as deep as posible. Hp IR is also very important for linear sprinting speed.
Where do you place the. Weight? On the pelvis or on the femur trochanter?
Very interesting, trying to find that podcast
THE ADMIN🔥🚀
Well said, ambassador
You rock bro !!! I will test it on my athletes
Cheers!
Gonna give this a try. I have pretty poor hip internal rotation and unfortunately it is not something I can really train as I have a torn labrum in my right hip and excessive internal rotation causes flair ups
Me too! Did it work for you?
If we are elastic jumpers and have skinny rib cages and ribs, would you suggest we stay away for, bilateral squats and bench and choose different exercises
Not necessarily... there are a number of benefits to heavy bilateral lifts. In mostly all cases, if you want a higher vert and you spend time getting stronger with squats/deads, you will jump higher and be more resilient to injury. If you do too much (which is almost never a thing if you’re competing in sport or regularly jumping), you will see potential negatives. For more specifics on weightroom for elastic athletes, listen to this show with Joel: jackedathlete.com/podcast-32-vertical-jump-elastic-vs-force-with-joel-smith/
Great video. Can this be done with something else if you don’t have sandbags?
A person
Watch part two
Hahaha I don’t think she’ll mind
Does this technique work better for a narrow isa?
It’s worse for a narrow ISA because that is not their problem
If you have good internal rotation already, would you bother? I got that skinny build n hit internal rotation no problem, weak peasant status though.
Don’t worry about it. Make sure it’s staying sufficient through the training process and you’ll be fine.
One sandbag on hip? One on lower ribs?
Yes. One right on pelvis and one right on ribcage. Not really lower ribs, entire ribcage.
Can the improvement in mobility be maintained for a longer time?
Likely, yes. But it always depends. If you need an anecdote, listen to Just Fly Sports podcast with Michael Camporini and Justin Moore. They cover Justin’s lack of hip ROM and how side lying activities, etc. helped to regain ranges of motion over time.
@@jake_tuura thank you for the tipp. I am listening to the podcast on a regular basis but haven‘t yet listended to that episode. 👍🏻
It clears up a lot of the confusion around the topic. Super practical. You’ll enjoy.
I suspect this won't lead to long term improvements in IR. If you want to create lasting changes you need to train this actively with strength / mobility exercises - you need to get the brain involved. I would use this method to open up hip IR (assuming it works for you) and then train both hip IR and ER strength exercise into this new range of motion - then any changes will last more long term.
Is ya boy yelling on that 600lb deady?
I will last temporary or pernamently ?
Varies. Try it and see if it stays.
If I use people sit on my back, where is the exactly area he need to sit ? How long for using people?
@@steadyjy side of pelvis. You have to see how long. It’s individual. Test-intervention-retest.
Wolff’s law
Amazing thing
lol just that easy to improve hip internal rotation. It completely beats other tutorials
Yes. Big changes. Don’t have to stretch.
Are there stretches to help open up internal rotation for people who don't want to do this method?
FRC Hip 90/90 PAILs and RAILs