Hips Don't Lie
As a fitness enthusiast and trainer I find it is easy to get caught up in the pursuit of being able to execute the “sexy" exercises out there – Clean and Jerk, Plyometrics on BOSU POWERSTAX, or even muscle ups. My goal for the year is to get double unders no matter how many whip marks it takes to get there (and believe me, there's been a ton of bruises) and to finally crank out toes to bar… Who needs smooth hands anyway?
Don't get me wrong, having fitness goals and something tangible is great, but a goal without a plan is a wish. So, part of my plan in pursuit of my goals this year is incorporating more joint mobility and overall flexibility – specifically in my hips.
My hips will be a make it or break it point if I am going to achieve my goals. If I plan on mastering the kipping motion that is needed for the toes to bar, then my hips must be able to move fluidly and generate a great deal of power. If I don't want to look like the Hunchback of Notre Dame doing my DU's, then I better stay upright and get better at using my hips to find that hollow position mid-air.
Just three months in to 2015 I found myself not just getting three more toes to bar at a time (woohoo), but my front squat max, deadlift max, and my mile time have all improved. What!? Shakira was right, those hips don't lie and the benefit of my focus on my hips was saying a whole lot.
I am a pretty uncomplicated; no frills kind of person when it comes to my own workouts and my stretching and mobility training is pretty much the same. I've kept it simple in my pursuit of stretchy, mobile hips with the following stretches and flow.
1. Goblet Squat
Keeping the kettlebell close to my body with my chest lifted, I place my feet hip distance apart, and slowly sink down to the lowest point I can hold the squat. Then, I settle in for a while with my weight in my heels and breathe while pressing my elbows out to my knees to drive the knees out. After about 30 seconds, I set the kettlebell down and stand up to shake out my legs before repeating this two more times.
2. Banded Kneeling Lunge
Facing the elastic band, I step a foot into the band and snug it under my glute. I walk it back until I feel like I'm being pulled forward by the band then I sink that banded knee to the floor and step the other leg forward so I am in a kneeling lunge. There, I settle in keeping my chest up with hip sinking low and breathe while alternating between squeezing my glute and relaxing it. I hold it for about 30 seconds, and then I switch legs repeating the series twice.
3. Banded Kneeling Lunge with a Quad Stretch
This might be where I lose some of the men, but once you get beyond the initial “Oh crap" reaction to the quad stretch, it is really a pleasant stretch… mostly. The setup is the same as the banded keeling lunge, but I have a bench or step behind to rest that banded side foot onto the bench. Be sure to keep that chest lifted and breathe.
4. Hip Series
So this next set is actually quite relaxing. I like to get into a flow, using my breath to move into the next stretch on my exhales. I start with a high lunge, stacking my front knee over my front ankle, and my hands resting on the floor inside my foot. With a lengthened spine I tip my front knee out to the side and sometimes vary a little rotation by twisting away from my foot. Then I bring my flexed front foot through to a pigeon stretch and stay for three slow breaths.
Finally, I twist toward my front leg and place my foot flat on the floor with knee and toes lined up. I assume into a side plank position and visualize pressing that top hip up toward ceiling. After flowing through these I switch to the other side repeating the whole flow two more times.
5. Banded High Lunge Hip Opener
To finish it all off – I save the best for last! This time I band the front leg lining my hip up parallel to the band. I loop the band around my hip crease and back away until I feel the resistance pulling me toward the elastic band. There I settle into a high lunge and then gently allow my knee to tip away from the body. I play around with my foot grounded on the floor and letting my foot to roll the outside edge of my shoe. I hold this for 30 seconds and switch sides. One rep on each side is usually enough for me.
Fair warning, if you plan to try these out you may need to carve out a little prayer time when you're done, because some of these stretches have the ability to cause expletives to fly. Thankfully, as my hips have loosened up and my lips have tightened up. Now for those double unders … they are still a work-in-progress.
About the Author: Erin Gray is the Education and Trade Show Coordinator for Power Systems Inc. and has been an industry professional for more than eight years. Gray is a CrossFit L-1 trainer, CrossFit Kids coach, CPT, and yoga instructor. She is certified in all nine MOSSA group fitness programs. When she isn't leading product school, blogging or working trade shows, you can find her researching all the latest fitness trends, leading CrossFit kids classes and attending group fitness classes. You can also follow her on Facebook.
