Is Your Hip Function Muted?
Overhead Squat 3-3-3
Row – 10 rounds – :30 on/:20 off
– your score is the least distance you traveled in one :30 intervalIn other words, are your hips functioning at full capacity, or are they limited in their ability to generate power? If you’re finding yourself in the position diagramed below on the right, then the answer is yes, your function is limited. What’s the problem with this? Well, since our goal is to move large loads, long distances, quickly, if you are using this compromised hip position to do it, you are totally under-utilizing your strength and power generating capacity. Not only that, you are practicing an inefficient motor recruitment pattern and teaching it to your body over, and over, and over again… burning in a neurological pattern that is very hard to break. No, it probably won’t hurt you… but it will definitely keep you from tapping into your true potential.
So – what to do when you’ve figured out that yes, your hip function is muted? Lower the weight – and practice the correct pattern over, and over, and over again. Increase the load – practice again. Find the load at which you can’t quite do it… and stay just under that weight. Perfect form. Remember that practice doesn’t make perfect; perfect practice makes perfect. And then, when you’re called upon to do it in a workout, your body knows exactly what to do… you don’t even have to think about it!