Move Better Monday: Improve Your Hip Rotation for Squats and Deadlifts

I like to treat mobility drills with my clients similar to the way I would approach our resistance training exercises.

I initially start people off with static isometric drills (Progressive and Regressive Angular Isometric Loading - PAILs/RAILs) to get them to understand how to build tension in new, unknown positions. As people start to gradually own these positions, I'm comfortable with creating a more dynamic environment for them to further challenge themselves.

Last week, I broke down Bear Sit PAILs/RAILs to create context for the sumo deadlift, while also improving hip abduction and external rotation. This week's drill is still being performed in Bear Sit position, but creates a more dynamic environment to really hone in on all possible movements at the femur.

This is similar to the way you would progress a split squat, for example. First, people should understand the initial setup of the split squat, and how to perform it with just their bodyweight. As that gets easier, we can start to load the position to challenge it further. When loaded split squats begin getting easy, we can incorporate more dynamic exercises, like a reverse lunge.

Regardless of what movement you're performing, whether it's a bodyweight mobility drill or a heavy conventional deadlift, you should always have progressions and regressions available to suit your needs. The right exercise variation based on your current capabilities will always elicit the optimal result towards your fitness success.

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