Hip flexibility

    Posted In: Flexibility

        • Member
          ws100 on December 9, 2004 at 11:42 am #10120

          My hurdle coach said that I need to get better hip/pelvic flexiblity. What stretches can I do to work on this? All I do now is the basic ham, quad, calf, and groin stretches.

        • Participant
          QUIKAZHELL on December 9, 2004 at 2:48 pm #35399

          Hurdle mobility, leg swings, iron cross, scorpians as well as Walking lunges foward and backward should help.

        • Participant
          simon on December 9, 2004 at 6:18 pm #35400

          Remember to increase flexibility you need to do various forms of static stretching (eg. holding a stretched position for a period of time) — dynamic stretching will only maintain your current range of movement.

        • Member
          ws100 on December 9, 2004 at 8:58 pm #35401

          We do plenty of dynamic stuff already, he said that I should do static stretches 3x a day, so I was wondering what would be good?

        • Member
          ws100 on December 13, 2004 at 7:02 pm #35402

          ideas?

        • Participant
          Todd Lane on December 13, 2004 at 7:58 pm #35403

          ws 100-

          Here are a few ideas on how you can attack this area.

          – PNF has been shown to be most effective at increasing ROM. Lying table quad with a partner would be a good place to start.

          – I’vealways felt like some good weight room exercises help in increasing ROM- squats, lunges, being two that help in this area.

          – As quick mentioned hurdle mobility may be another area to help. Over/unders with a deep flexion of knee and hip, not a rounded back.

        • Keymaster
          Mike Young on December 15, 2004 at 3:22 am #35404

          DEEP squats (butt to the floor) with weight are also great at improving hip mobility.

          ELITETRACK Founder

        • Member
          ws100 on December 16, 2004 at 7:15 pm #35405

          I tried the deep squats but I can’t make my butt to the floor while keeping my back straight. Do I just need to keep doing them as far as I can go?

        • Keymaster
          Mike Young on December 18, 2004 at 11:17 pm #35406

          [i]Originally posted by ws100[/i]
          I tried the deep squats but I can’t make my butt to the floor while keeping my back straight. Do I just need to keep doing them as far as I can go?

          As a warmup or with lighter loads it’s ok to “let the back go” at the bottom of a squat. In fact, Bill Kazmaier (arguably the strongest man ever) squatted over 1000 lbs while “giving up the back” and said that anyone who didn’t do so wasn’t a real squatter. In time, the restrictions in your lumbar area should loosen and you’ll be able to better focus on your hip mobility. In fact, they may even be related issues.

          ELITETRACK Founder

        • Member
          800prince on January 7, 2005 at 7:41 am #35407

          [i]Originally posted by ws100[/i]
          I tried the deep squats but I can’t make my butt to the floor while keeping my back straight. Do I just need to keep doing them as far as I can go?

          You can make your butt hit the floor when you squat?

        • Keymaster
          Mike Young on January 9, 2005 at 6:11 am #35408

          [i]Originally posted by 800prince[/i]
          You can make your butt hit the floor when you squat?

          I’m assuming he’s just using it loosely rather than literally. I’ve never seen anyone actually get their butt to the floor but many Olympic weightlifters and those who squat like them refer to their narrow-stance, extra-deep squatting style as “ass to the floor.”

          ELITETRACK Founder

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