UNLOCK Your HIP Strength & Mobility: Enhance Performance & Movement
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- Опубликовано: 14 июл 2023
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My training program: www.thebioneer.com/product/sft2/
My Patreon: / thebioneer
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A HUGE thank you to Charlotte and Williamson Chiropractic and Sports Injuries Clinic for letting me film my recent treatment!
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This one is all about hip training. How to develop strong, mobile, and injury-proof hips. I've done similar videos on the elbows, shoulders, knees, and ankles, and those were all well-received. Hopefully, this offers some value, too!
Personally, I think that hip training is one of THE most overlooked aspects of rehab and functional performance. Particularly when it comes to abduction, adduction, and rotation.
But we should also be training the hip hinge, hip flexors, and more!
So many of us have tight hips as a result of sitting for long periods and barely training them outside of basic movements in the sagittal plane (squats and deadlifts).
This inevitably leads to lower back pain, knee injuries, and weaker performance when running and jumping. It also restricts our movement, making level changes difficult and preventing us from getting low to the ground.
These are fundamental aspects of human movement.
If you feel stiff or achy. If you feel like you're starting to feel your age... consider hip training!
Do you guys train your hips? What do you do for them?
Enjoy!
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Some of the videos I mentioned:
My interview with The Bodyweight Warrior: • Fitness Should Be FUN-...
Vanja Moves on Instagram: / vanja.moves
My video on single leg RDL: • The Amazing Benefits o...
Glute bridge: • Glute Bridges Fix Your...
Kettlebell swings: • Kettlebell Swings for ... 
Хобби
There was a guy in the gym who was covered in muscles but couldn’t rotate his neck to look at something. I’d rather be weaker and have more mobility than ever get like him (no judgment)
it's possible that a much smaller guy could outlift him with better form.
Bioneer,
This video is a prime example of why I subscribed a while back. You challenge complacency by thinking outside of the box so many of us find ourselves in. Your lifestyle philosophies are all presented well and explained thoroughly. Thank you!
@@Frank941Should be common sense
Strength and muscles mean nothing without mobility
Why?
@@MaingainingIsAPsyOp One reason is that as you get older you need both in order to greatly reduce your chance of injury.
@@MaingainingIsAPsyOpalso your muscles stretch and contract using your body’s mobility will increase the amount of damage one can do as well as the amount of pain damage injury you obtain plus your nerves signal the body to do things and if the nerves or bundled up not long and stretched in it’s normal position don’t expect to recover or react fast
I understand this will be seen as pedantic. Strength is impossible without mobility in the first place as mobility is strength. And since muscles operate through ranges of motion(ranges of mobility) muscles cannot even be used.
Flexibility is the range of motion of a muscle and/or joint.
Mobility is the strength within that range.
If you're really flexible but weak in those extreme positions, you can't really claim to be mobile, and you can be prone to injury if you fall into an extreme range, for example. Similarly if you're really strong but only within a small range, you can't claim to be mobile either, but you're maybe less likely to get an extreme range injury, just an injury from restricted range, if that makes sense. That's what OP is saying here, I believe.
As a physical therapist I remember being in school and our pediatrics professor said "don't skip the hip" all the time. I didn't think too much of it in school until I was working and saw how generally weak/restricted a lot of hips were in the general population. I appreciate this video and the work you do.
NOTE! The Vivobarefoot code has now changed to "THEBIONEER15" Thanks!
At the age of 50, I could 5 of the 6 exercises/challenges at the end. Doing yoga every morning since the first lockdown has allowed me to move in a way in my 50s I could not do in my 20s.
I started hip training about 4 weeks ago coming to the conclusion it was the cause of back pain. I was correct and now that pain has gone and I realised how ridiculously useless my hips were so this training is now a permanent routine. Working on getting rid of my on and off hip impingement.
Been there, my friend!
Could you share how you train your hips?
@@moritzhoffmeister4824 ruclips.net/video/VTFPrn4sFHQ/видео.html the stretches on here were a big help opening upy hips. Then all the glute and hip strengthening exercises in bioneer video as well are really helpful.
@@MJWhittothank you!
@@moritzhoffmeister4824what did he say? His comment disapeered
3:43 That fact you this open with your this honest and open with your audience is commendable. You have my respect ❤
One of my biggest hips breakthroughs was the 90/90 or shin box transition
What's that?
@@ryguy642the one he does at the end but you switch sides from one side to the other
I work in the health care field with old people. Every thing that this guy says is spot on!!! Some of the healthiest old people out there are ones who simply just moved their body's in all kinds of ways through out thier lives. Those one's have outlasted even some of the ones that were gym fanatics.
This is a paradigm shift, how you emphasize reframing "don't skip leg day!" from the common heavy squats and deadlifts to include the exercises you've listed here. Thanks man, that's real wise. I am inspired to rewrite my leg day training! :D
I also have worn Vevos for 7 years now and almost everyone comments on how cool they look, I have an orange-brown pair
This is exactly the video I needed, thank you sooo sooo much. This type of content is underrated and underrepresented ❤❤❤
Just what i needed thank you bioneer, fantastic timing mate!
I love how much you give credit to other RUclipsrs and trainers. That's integrity. Plus I love the info you give and how you present it! Thank you so much!
I love your new confidence for the funny bits and seeing your channel growing you deserve it!
I recently found your channel and am highly grateful! I enjoy the simplicity in your explanations and the exercises to begin now at home. I’ve been implementing different things you’ve shared already from different videos. And this one is a big hitter for me. I’m getting into running and have either a tight or weak or both left hip. Which in turn creates knee pain for me while running. Thank you so much!
The timing is impeccable. I just started a hip mobility flexibility routine for about 1 week and counting
You hit the bullseye yet again! My hips are sooooo glued up but they're getting better. I don't sit all day, i do manual labor jobs almost every day but mowing lawns and going up and down ladders is still mostly sagittal plane movements. add in years of the usual bodybuilding and strength routines and yeah here were are at 56 with majorly tight hips and tight hamstrings. Since discovering your channel a few months ago (and buying and reading your print book) I've added single leg RDL's, Bulgarian split squats, and glute bridges to my routines. I am also in the process of learning to do a Cossack squat (I can SORT of do one haha) and i started skipping just this week as well. this is in addition to the usual barbell squats, DLs, Bench press etc etc. I have some major imbalance issues between my left (dominant) side and right side and i am hoping addressing one limb at a time will help even things out. my next step is getting minimal shoes. when i train in my home gym I almost always take my shoes off but when i train outside i wear Nike air shoes. I firmly believe now that they have to go! Time to add in some of those great stretches you showed in this video on my off days! thank you so much for all you do here!
Kettlebell Turkish Get Ups are a great way to strengthen both sides of the body, especially where your imbalances are, all while improving strength and mobility because the exercise puts you through multiple planes of motion.
Your My favorite online coach, been following him for years...
The best advice, the best exercises, easy to follow, really good execution of information & I to workout at home barefoot & make my own equipment...
Big fan from South Africa...
Mate, I’ve been subscribing for … years. You are true inspiration. Honestly. I’m grateful having found your channel. Thank you so much! 🙏🏻
The Bioneer always presents fun ways to challenge oneself while doing what is necessary to prolong one's own fitness and general health. This guy is amazing! This is why I followed him for years now and have seen and felt my improvement!
Excited to watch! Thanks
You've delivered again, mate. Hip mobility and strength are perhaps underrated? I sit down for twelve hour shifts in a control room so I do a lot of stuff to counter that: walks, lunges, glute bridges, hip flexor work etc. If I didn't my spine would probably be like Mr Burns by now.
In addition to training, mobility and mentality, I'm learning english with your videos.😊 Thanks from Spain!!❤
A brilliant in depth and super helpful video thank you for creating this Adam. Seeing your subs 🚀 too is testament to your hard work.
Happy to see you working with vivo!
One of the greatest channels on yt
This has been a focus of mine lately, wonderful timing
literally one of the realest fitness/wellness youtubers in the game. this video was very informative
I love the real life utilization you show. Would appreciate your insight into specific injury protocols you have used and would recommend.
I've been using your Superfunctional Training 2.0 routine to guide my workouts for the past few months, and I'm happy to say I was able to do all the things at the beginning of the video!
Thanks, Bioneer!
Bro could you send this fonctionnel 2.0
same :) feels great
@@juusou5611 I tried to post the link, but I think RUclips automatically removed it. It's on the Bioneer's website.
@@juusou5611and speak english sir, not indian or something.
For all those who are training for an event, ie.. weightlifting, tri’s, etc, I recommend that one a month you set aside your progressive endurance and strengthening routine to go back and take one or two days to assess your performance range of motion. Also include a weekly day of for performance rom check. Most people once they’ve lost their optimal performance ROM will not be able to recover it going into the event, reducing their performance at the event. So by taking these “ROM breaks “ you can assess your ROM, then add to your routine those strength and mobility exercises that will bring your performance rom back into balance and be able to progress your plan with more confidence. You can always add this approach but it’s best if you incorporate it right at the beginning.
My 2¢
Any video that promotes movement, especially ones that people don't think about, is a good video 👍
14:05 for mobility in the abductors I also do sets of prasarita padottanasana (yoga pose) but as a calisthenics exercise. Meaning, I keep my hands behind my back and do reps as a bodyweight strength exercise (bend down and rise up as 1 rep), keeping my back straight of course.
It's also great for hamstrings mobility.
Getting older and this has helped a lot. 2.0 is a great program
Great timing for my birthday. Been having difficulty around my hips.
This is excalty what I've been looking into and why I bought your super Functional training program yesterday 🎊👍
Such great content!!! Timely topic! Thanks so much!
Perfect timing man!! Im actually barely beginning to help someone with there hip mobility issues.
Great video!
Great video as always, woke up with shooting pains running up my back. Lower back has been a problem for the last few years, off to the gym now to give some of these exercises a try.
Working on my hip mobility was a game changer for my lower back pain
I have been on the journey of restoring my hip mobility. I have poor ankle and internal rotation. Also have been struggling with anterior pelvic tilt, FOR YEARS.
Thanks for this video
Living with a reconstructed hip and pelvis your videos are very helpful
Congrats on the vivo sponsorship!
I totally agree with the introduction. Although I have always trained my legs in the gym. Working from home and sitting has caused a large amount of recent problems. My hips are stiff and I've had pain running down both legs in the past. Coming from a martial arts background and therefore knowing how to stretch safety has certainly helped me recover a lot of my flexibility and most of the pain is now gone. But obviously these stretches and exercises need to continue for as long as I'm capable.
Excellent review sir, i was on the ropes about this but ill get it!
Your swings are getting better 🤙
“Twizzle” squats will now be a part of my regimen. Thanks Adam!
Super helpful dude. Thank you so much 🙌🏽🏋🏻♂️
Added to my short playlist of fitness videos to rewatch and practice the ideas.
Amazing video helps me a ton while making my new workout plan 😄
This was excellent! Thank you from Trinidad and Tobago 🤗
Great stuff!
the cut to the deep squat at 14:46 KILLED me lmaoo incredible video!
Great video, thanks Batman!
Great video! Been trying to reopen my hips for about 10 years now. Its a struggle with conflicting information. Your videos are great!
Realise i said great twice 🤣
Ooooh,I need this right now.
It took me a few months to rehab my deep squat, which has done wonders for my mobility. Before I couldn't squat all the way down without lifting my heels. Now I can do pistol squats.
Awesome, thanks man!
Thank you, Adam.
I always thought it was stupid that people didnt go all the way down on squats. What other lift would you just not fo full ROM on? Would you just stop halfway down during a bench press? Only do the top half of a bicep curl?
As so often with these videos, I think a regular yoga practice will solve a lot of these issues for you. Breathe and Flow is a good yoga channel.
Great vid as always. This is an issue that I've been struggling with for some time. I love the glute bridge but I tend to get cramps in my hamstrings when doing them. I also have very tight hamstrings, so I guess I have a lot of work to do
I've never tried that opening movement with the twist, until now and I did have to do it a little slowly haha but when it comes to the deep squat, I have this daily mobility drill that I do with a band to warm up my shoulder girdle, my thoracic spine, and my hips, which includes holding a deep squat for 5-9 minutes. I'm still working on time-lengthened horse stancing 😉
Knees over toes guy has the absolute best stretches for hips. Ever since I started doing his 45 degree wedge stretch my lower back rarely ever hurts anymore
very well put together video again with very nice editing and some funny clips. Is there a reason you put sponsors so late into your videos? It seems like less people would now see it, I guess the people that do see it would be more likely to be interested.
Bingo! That and if I include it naturally at a point where I’m speaking about something relevant, I feel that helps engagement and conversion too. Vivobarefoot are great as they don’t arbitrarily force me to put their promotion in the first two minutes or something :-)
I've been training abduction and adduction this year and even just those two movements have helped a lot!
Perfect timing
Hey man! Thanks alot for the info, the squat is my weakest lift because of hip mobility. I will most Def do some of these exercises tommorrow!!!
Just got the news that I'll need surgery to remove some bone and repair a torn labrum in my hip. The wait is a year 😢 but that gives me a year to condition my lower body to maximize chances of recovery.
Appreciate this video Adam. People really do take their hips for granted!
If you’ve got a year why not get with a couple smart buggers like this cat and Tom Morrison and see if you can’t just fix the problem with movement?
@@Invictus13666 The issue has actually been ongoing for about 2 years now. I've found some things that make it better, and some things that make it worse.
Unfortunately because of the way my hip is formed, every time I perform certain movements I "pinch" the labrum and other soft tissue, because my hip socket doesn't allow my hip bone to sit nicely in it. It's called pincer impingement. The only way to fix that looking at my X-Ray is to remove the extra bit of bone on my pelvis that's causing the impingement.
But like I've said, I've got a year, I'm going to just keep at it as best I can, get myself as fit as possible, strengthen and mobilize my hips, to give them the best possible chance of recovery when the surgery comes along
Love this video. Hips and mobility are the most neglected parts of people who train. Don't skip hip day
A timely post!
Damn, i remember when I subscribed you had like 1,000 subs. TBH, you content was always good
Just bought your super functional training 2.0 and I'm about 5 pages in and you've got me wanting to be batman more than ever
Great video Adam! I am your Dad's age so I go real slow. I do slow squats with holds then next set is normal and last set is explosive.
This couldn't come up at a better time, been training recently and noticed whenever I raise my hips and knees, my left leg makes a clicking sound, only one leg, whenever I train that leg, same, my hip or bowl area or whatever makes a sound, it doesn't hurt, neither Google or ChatGPT gave satisfying answers, and I'm broke now for a professional care.
this video is great can already do a few of the 6 get ups at the end but def going to incorporate it into cooldowns and warm ups as part of my main work. Have you seen Dan Johns get back up? it's not hip specific but its along the same lines as the last 6 movements in this video.
Thanks alot. I've been having hip pain recently when squating. I'll these exercises
Kudos! 😎
True hip mobility is liberating
I was just complaining about my tight hips. Thanks!
This man just flexed on me the whole vid
Humor is on point, oh yeah I guess it's educational too
I can do everything you listed. Nice.
Interesting channel… it helps.
10:08 I love this dude so much. What a wholesome guy.
Excellent and important video.
People with hip retro version or ante version may need special precautions with some exercises
Agree on value of minimalist shoes and trail running!
I prefer to avoid lumbar extension at the top of the KB swings.
You are one of the BEST. (Shout out to Ben Patrick.)
Working on this stuff at the moment after a lot of back pain, never going back to that again.
Barefoot changed my mobilty and foot pain. Bunions
I'm not built for Squatting so i made some changes years ago (they were covered in this video) etc zero drop wide toe box shoes, wide stance squats opening up my hips at the start of the squat and I've built up to a 2.5 x body weight squat ... Train your weaknesses and it will make you stronger over all...
I am going to try this out, I'm so tired of lower back pain.
Wow the beginning made me feel valid
Another outstanding video that I will be sharing with the brain tumor groups, I am a member of on Facebook.
Thank you for showing the one legged romanian deadlift
I'd like to share what has helped with my hip issues. The first is a strong core, for example if your obliques and QL aren't strong then the hip bone won't be stable enough for the glute med to do its job. The second thing is a good foot arch, it's hard to train but I can always tell a difference in glue activation.
you can easily train your foot arch by standing on the edge of a stair orna raised platform only on your forefoot and toes, and keep the heel strong and parallel to the the toes maintaining foot arch.
and then do with only your heels on the raised platform and your toes and forefoot off the platform but held with the foot arch as if you're imagining a floor underneath the unsupported part of your feet to pretend to stand on.
I really like your content! This is a helpful explanation for me. In the future, would you please show what you're talking about? ie. At 3:49 when you start saying "the hip is a complex joint," please show us what you mean. Also, when you mention "buttwink," it would be nice to display an image of what that is. Just a suggestion. Keep up the good work.
Have you watched any Strength Side videos? I am glad there is now a movement towards movement rather than a sole focus on sagittal strength.
Please provide step by step instruction for developing strength in and going from the 90/90 with butt touching the floor to standing up with no hands. This stretch has totally unlocked my hips, but I’d like to work on strengthening it for longevity. It’s the perfect balance of internal and external rotation of the joint
Saw a cool option for the glute bridge from karate nerd Jessie Enkamp where you thrust up on one leg, and then kick the other leg up at the top of the movement. You're training the unilateral glute bridge, with that functional kick at the end.