Have you ever noticed your hips shifting to one side while squatting, whether it's on the way down, the way up, or both? This might happen once in a while with PR attempts, but if it's a recurring pattern, you should address it.
You might be able to get away with it for a while. But if you keep pounding out larger numbers, something will eventually give, and you'll wind up with a horrible strain or injury. Fix the hip shift and keep everything as stacked as possible to avoid this. Here's how to do it.
THE VERY FIRST STEP
First and foremost, get in the habit of shooting your squat. You may not know how significant the change is until you see yourself making it.
Make a video of a couple warm-up sets and at least your last two working sets to notice where you lose energy or your technique deteriorates. You can tailor your code to your specific requirements using this information.
An previous ankle or knee injury that hasn't fully healed may be enough to cause your body to shift. Because these are subtle changes, many people are unaware of them unless they are pointed out.
Assume a 90/90-degree angle. It's critical to perform this brief check before starting any 30-minute warm-up.
Consider your squat. The heads of your femurs spin in their hip sockets as you descend. Each hip should have an acceptable amount of internal and exterior rotation. Both hips should be identical in size.
Then, with your hips in the opposite positions, repeat. You're looking for differences between the two ranges. Pay attention to your ability to stay seated and your level of comfort. If you have a hip shift, you'll undoubtedly notice that one side of your body struggles more than the other.
TAKE IT ONE STEP FURTHER NOW.
The amazing thing about the 90/90 position is that merely sitting in it can enhance your hip health. Try some of these 90/90 variants to help you spend more time there:
Bring your feet closer to your body and reduce the 90-degree angle.
Change the position of your torso.
Rotate from side to side while keeping your heels on the floor.
Switch your legs from one side to the other. Try not to use your hands as a challenge!
The 90/90 posture isn't exceptional flexibility; it's just what the average person should be able to do. It's really just sitting on the floor, which shouldn't be a major issue.
You don't require 300 drills to bore your face to death. If you're bad at something that should be easy, you keep practicing until you get it right. You don't avoid it and instead hunt for more difficult-looking activities that you can already execute.
I've encountered folks who could sit up in the 90/90 position on one side for hours but couldn't sit up in the 90/90 position on the other. In the end, it was the time they spent simply sitting and working on it that made the difference.
Some people will take this test, feel a difference, and advance quickly over a few sessions, but change will most likely take several months.
Reduce your squat weights while working on your 90/90, because it's worthless to do amazing accessory exercises if you're just going to squat sideways again. As your mobility improves, keep filming yourself. Make sure you're combining your strength training with your better movement.
Remember that if your hips can't move like hips, you'll be limited in your capacity to perform pleasurable things.
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