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Hey Reader,

I hope your training went well last week!

What's new in your world? I'd love for you to reply and let me know.

Personally, I am trialing a new gym here in Connecticut, United States, and so far, I am loving it.

Today, I'm reviewing the three best strategies I have used as a performance physical therapist to help my CrossFit athletes improve their hip mobility.

Mobility might not be the hottest topic, but these three strategies incorporate them into your training.

Making it more feasible and enjoyable to do.

Check them out, and let me know what you think!

Deep Dive

How to Improve Your Hip Mobility for CrossFit: 3 Simple Strategies

Hip mobility is crucial in CrossFit and is necessary for many fundamental movements in any workout.

From deep squats to Olympic lifts, the hips play an important role in power generation, stability, and overall performance.

Restricted hip range of motion often leads to compensations, increasing the risk of injury and limiting your potential for increased performance.

Also, poor hip mobility may cause excessive strain on the lower back and knees, potentially leading to pain.

Lastly, you are more likely to suffer "no-reps" in training and competition without adequate hip mobility.

Thus, addressing hip mobility limitations is essential for you as a CrossFit athlete, and today, I will show you how to do so.

Why You Should Care About Hip Mobility In CrossFit

What Is "Good" Hip Mobility?

Good Hip mobility refers to the ability of your hip joint to move freely through its full range of motion.

This involves movement in three planes:

1. Sagittal plane: Flexion and extension
2. Frontal plane: Abduction and adduction
3. Transverse plane: Internal and external rotation

Key CrossFit Movements Requiring Good Hip Mobility

• Deep squats (front, back, overhead)
• Olympic lifts (snatch, clean and jerk)
• Box jumps (high)
• Pistol squats
• Burpees
• Wall balls

Common Issues Caused by Limited Hip Mobility

Reduced Squat Depth and Compromised Form

Limited hip mobility often manifests in shallow squats and poor positioning.

You might struggle to break parallel or maintain an upright torso, leading to inefficient movement patterns.

This reduces the effectiveness of squatting exercises and hinders progress in more complex movements that build upon the squat.

Decreased Power Output in Olympic Lifts

Olympic lifts require an explosive hip extension to generate maximum power.

Restricted hip mobility in the front of your hip can significantly impair your ability to fully extend your hips.

Particularly during the final pull during cleans and snatches.

Resulting in reduced bar speed and overall power output, limiting the weights you can successfully lift.

Increased Risk of Lower Back and Knee Injuries

When hip mobility is compromised, the body often compensates by placing additional stress on neighboring joints.

Typically manifesting as excessive lumbar (low back) flexion or knee valgus (knee caving) during squatting, lunging, and hinging movements.

Over time, these compensations can lead to chronic pain, overuse injuries, and potentially more severe acute injuries in the lower back and knees.

Inefficient Running Mechanics

Proper hip extension is also crucial for efficient running form.

Limited hip mobility can result in a shortened stride length, reduced knee drive, and inefficient running mechanics.

This not only slows you down but also increases energy expenditure, leading to faster fatigue during running-intensive WODs or endurance events.

3 Strategies For Improving Your Hip Mobility

Now that you know why you need great hip mobility, here are the three best strategies to improve it.

Traditional Mobilizations

Stretching & Joint Mobilizations

Traditional mobilizations are a great place to start when you're looking to improve hip mobility.

These techniques involve bringing the soft tissues to their end range in various positions and sustaining a hold for 30 seconds to 2 minutes.

The mechanism behind this strategy is simple but effective.

By holding these positions, you're decreasing your tissues' and nervous system's resistance to stretch via prolonged times at end range.

Tempo Strength Training

Pauses In Squat, Lunge, and Hinge Positions

Tempo strength training offers another powerful tool for enhancing your hip mobility.

One effective technique is to incorporate pauses in the most lengthened positions of squats, lunges, and hinges.

You'll allow the load to mobilize your joint and soft tissue as you perform these movements.

The mechanism at work here is twofold.

First, you're creating strength in your most vulnerable positions.

Second, you're loading tissues at their end range.

This combination can significantly improve your hip mobility and overall strength simultaneously.

Eccentric Strength Training

Another aspect of tempo strength training involves eccentric movements.

Here, you'll intentionally slow down the descent of your movement to a speed that's slower than the ascent.

This technique works by increasing the number of sarcomeres in series within your muscles.

As a result, this also allows for greater muscle lengthening and strength development.

Stretch Contract Methods

PAIL/RAIL Training

The final strategy is Progressive Angular Isometric Loading (PAIL) and Regressive Angular Isometric Loading (RAIL) training.

This method involves a specific sequence of stretching and contracting.

You'll start with a 2-minute stretch, followed by several intervals of 10-20 second maximal contractions of the target muscle.

After this, you'll perform 10-20 second maximal contractions of the opposite muscle.

5-8 reps is sufficient for each.

The mechanism behind this technique is also focused on promoting strength at end ranges of motion.

By doing so, you're teaching your nervous system that it's safe to operate within these expanded ranges.

This can lead to mobility improvements that last over time versus a range of motion improvements via stretching, which can be a fleeting outcome.

Which One Should You Use?

Now that you know how to increase hip mobility, which one should you use?

Understanding Your Limitations

Before deciding on a strategy, it's crucial to understand whether you're dealing with true mobility restrictions or stability/motor control deficits.

Mobility Restrictions

Mobility restrictions occur when your stiff joints or soft tissues physically limit your range of motion.

If you're unable to achieve certain positions even when relaxed or assisted, you likely have a mobility deficit.

Stability/Motor Control Deficits

On the other hand, stability or motor control deficits manifest when you can passively achieve a range of motion but struggle to control or maintain that position actively.

This often indicates a lack of strength or neuromuscular coordination within that range.

For Mobility Deficits

If you've identified that your limitations stem from mobility restrictions, you should focus on techniques that directly address tissue extensibility and joint range.

Recommended Strategies:

1. Stretching and mobilizations
2. PAILs/RAILs

These methods work to increase your physical capacity for movement by targeting the soft tissues and nervous system's tolerance for stretch.

For Stability/Motor Control Deficits

When your limitations are primarily due to stability or motor control issues, your focus should be building strength and control within your available range of motion.

Recommended Strategies:

1. Tempo strength training
2. PAILs/RAILs

These approaches help you develop strength and neuromuscular control at end ranges, improving your ability to actively use and maintain positions that you can already achieve passively.

The Versatility of PAILs/RAILs

You'll notice that PAILs/RAILs appear in both categories.

This method is particularly versatile because it addresses both mobility and stability simultaneously.

By incorporating active contractions at end ranges, you're not only improving tissue extensibility but also building strength and motor control in these positions.

Assessing Your Hip Mobility To Start

Before you start any hip mobility program, it's crucial to assess your current ability.

Here are five key assessments used in my 1:1 Pain-Free Performance Program and Movement Screens:

Lumbopelvic Flexion

This test evaluates your ability to flex your lower back and hips while maintaining a neutral spine.

It helps identify restrictions in your posterior chain and lumbar mobility.

Looking for hands to touch the ground.

Overhead Squat

The overhead squat assessment examines multiple joints and movement patterns simultaneously.

For hip mobility, it specifically reveals hip flexion, external rotation, and abduction limitations.

Looking for full squat depth without compensation.

Inline Lunge

This test challenges your hip mobility in a split stance position.

It assesses hip flexion in the front leg, extension in the back leg, and overall stability and control.

Looking for control throughout the movement and the back knee to touch the ground.

Active Straight Leg Raise

The active straight leg raise tests your ability to actively lift your leg while keeping the other leg and pelvis stable.

It provides insights into your hip flexion mobility and core stability.

Looking for the leg to pass the mid-thigh with the opposite leg fully extended.

FABER Test

FABER (Flexion, Abduction, External Rotation) evaluates the mobility of your hip joint in multiple planes.

It's particularly useful for identifying restrictions in hip external rotation and abduction.

Looking for the testing knee to be at or below the level of the opposite leg.

Final Thoughts On Improving Hip Mobility

Enhancing your hip mobility through traditional mobilizations, tempo strength training, and stretch-contract methods can significantly improve your CrossFit performance.

By prioritizing hip mobility, you'll improve the quality of your movement, reduce injury risk, and improve your overall capacity.

If you feel that limited hip mobility is hindering your performance or causing discomfort, don't hesitate to reach out.

Consider scheduling a movement screen or free consultation to gain personalized insights into your mobility needs.

If you have questions about this week's deep dive or want a topic covered, reply to this email and let me know!

Read more about how to improve your mobility for CrossFit (LINK)

This Week's Training

Day 1 - 7/29/2024 A) Strict Pull-Up - 20X1; 3 x 3.3; rest :15 btw clusters and 2’ between sets B1) Single Arm Dumbbell Press - 20X1; 3 x 8e; rest 1’ and move to B2 (progress load) B2) Bent Over Barbell Row - 20X1; 3 x 10; rest 1’ and move to B3 (progress load) B3) Chest Supported Cuban Press - 2010; 3 x 12 rest 1’ and move to B1 (progress load) C) MAP 7 Mixed Aerobic Work For time @ sustained effort ​ 12 MIn AMRAP 50 Double Unders 250m Row 10 Box Jump Step Down 24/20" View Training Week

Be sure to snap a pic of your training and tag @WillMurtagh_DPT on social!

This week's Blog Post

12 Space-Saving Garage CrossFit Workouts To Train At Home I’ve been squeezing epic sessions into my CrossFit garage gym for years. In this article, I’ll be sharing my top 12 go-to space-saving metcons with you so you can elevate your garage training. Read now

Let Me Know How I Did!

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Talk to you soon, Reader

Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN Physical Therapist | Remote Fitness Coach