Hip flexibility??

[JOKER47]

Tried some full squats this week, and noticed (among other things) that my hips are not very flexible, which hindered my squatting.

I box squat every week on DE lower, and was thinking of using a lower box to help this. Would that work?

What have some of the rest of you done to increase your hip flexibility?


Thanks,
Joker

 

[spatts]

Joker, low box squats are a regular part of our ME rotation.

 

[kingc_79]

get a mini band and make a figure 8 w/it twice. stick ur legs thru and put one above and one below the knees and put feet out a lil, then bring ur knees out and back in. u can also slip it round the rack at the bottom and put ur foot in it and move your leg straight back,then do it to both sides. u could also do this in cable crossover at bottom.

 

[JOKER47]

Joker, low box squats are a regular part of our ME rotation.

Do the low box squats help specifically with hip flexibilty?


King> I think I know what you are talking about. Kind of a reverse thigh-master? I think I've seen Spatts and/or B-Fold do those. I thought those were mainly for hip strength. Do they help with flexibility as well?



Thanks,
Joker

 

[from zero]

Low box squats would definitely help.

Do you do any specific stretches for your hips?

 

[TheProject]

I've got the same problem...

If you look at this thread:

http://boards.elitefitness.com/forum/showthread.php?threadid=219367

You can see some of the suggestions I got.

I really like the seated gm's...I feel like they really help my hip and hamstring flexibility.

 

[kingc_79]

Do the low box squats help specifically with hip flexibilty?


King> I think I know what you are talking about. Kind of a reverse thigh-master? I think I've seen Spatts and/or B-Fold do those. I thought those were mainly for hip strength. Do they help with flexibility as well?



Thanks,
Joker

helped me w/strength and flexibility

 

[JollyRogers]

I recommend SEX !!!

 

[edgecrusher]

Why not just stretch your hips? That is the easiest way to increase ROM.

 

[louden_swain]

JOKER,

I have battled the same problem through the years.

I personally recommend:

Wide Stance Chain Suspended Weight From Waist Over a Opened Platform.

Frickin' bury them. . . these work well.

I am still working on hip flexibility.

 

[JOKER47]

Thanks for the reply's everyone. I am getting some really good ideas.

I think I am going to incorporate the lower box squats and the rep frequency that was in the thread from Project.
Also, some seated GM's. Those are with your legs wide, right? Do you sit so your legs are at parallel, or below?

I have never found a good way to stretch my hips. What are some of the ways you all have found to do this effectively?

Sumo deads are a definate. As is the bands, King. Just have to purchase them first. Thanks.

Louden> I do chain suspended now from 36", which feels pretty low. Are you saying hang the bar at waist height? What do you mean by "opened platform"? Sorry if that's dumb question....


Thanks all,
Joker

 

[louden_swain]

Joker,

Here is how you can perform the exercise:

1. Purchase a couple of concrete blocks (at least 8 inches high)
2. load your dip belt with some plates
3. step on to the blocks and get yourself into a wide stance position
4. Cross your arms as if you are performing a frontal squat
5. Squat down keeping your back straight and ass out.
6. Bury it. . I am talking several inches below parallel (you will totally recruit the hips, hams, and muscles of the ass)
7. Return to top position.

I have been using these to help with flexibility. Essentially, these are wide stance squats with the weights hanging from your waist.

A lot of powerlifters used this movement back in the old days.

Good luck!

 

[JOKER47]

Joker,

Here is how you can perform the exercise:

1. Purchase a couple of concrete blocks (at least 8 inches high)
2. load your dip belt with some plates
3. step on to the blocks and get yourself into a wide stance position
4. Cross your arms as if you are performing a frontal squat
5. Squat down keeping your back straight and ass out.
6. Bury it. . I am talking several inches below parallel (you will totally recruit the hips, hams, and muscles of the ass)
7. Return to top position.

I have been using these to help with flexibility. Essentially, these are wide stance squats with the weights hanging from your waist.

A lot of powerlifters used this movement back in the old days.

Good luck!

Great idea!! Thanks for explaining that. I can easily set that up.


Joker

 

[spatts]

Joker, I think I just have flexible hips. I wasn't always strong low, though. So I think it helped my become stronger in a lower plane.

 

[JOKER47]

Joker, I think I just have flexible hips. I wasn't always strong low, though. So I think it helped my become stronger in a lower plane.

I noticed I lost a lot of strength the lower I got, especially with the wider my stance got. But my hip flexibility made it hard to get below parallel.

I also plan to widen my stance on my box squats. Now that I've looked closely at some video's I took, I feel my stance is to narrow.


Thanks for your help,
Joker

 

[TheProject]

I think I am going to incorporate the lower box squats and the rep frequency that was in the thread from Project.
Also, some seated GM's. Those are with your legs wide, right? Do you sit so your legs are at parallel, or below?

I use the same box for seated GM's that I use for DE squats, which should be right at parallel, and yes, my legs are wide.

 

[Exodus]

joker im trying to work on this as well. i started using a box 2-3 inch's below parallel for me on speed day. and my hips are getting stronger and more flexible, but they are taking a beating too.

X

 

[JOKER47]

I use the same box for seated GM's that I use for DE squats, which should be right at parallel, and yes, my legs are wide.

Thanks for the help, man.


Joker