Hip Mobility

[03rockeater]

Hi all, I'm looking for some exercises or movements I can incorporate with BB and eventually Operator/Black that will help with hip mobility.

I'm currently a LEO and spend more time than I'd like in my patrol unit. Combine this with carrying a bulky duty belt and body armor and you can just see how problems can develop if they aren't addressed early on. Back in my high school/military days I was able to dead lift and do every other thing imaginable. 12+ years later and I find that dead lifting with a straight bar is out of the question. At first I thought it had to do with a weak lower back that has been injured before....but I'm starting to realize that hip mobility (hip tightness...whatever you want to call it), might be the bigger culprit.

In the academy they actually showed us some hip mobility stuff that we could even do on duty with gear on (during a break or for a quick stretch), but for the life of me I can't remember what they showed us.

Maybe nightly stretching is a good option too.....but where to start???

Thanks in advance

[Barkadion]

There are few drills I do find super helpful:

https://www.youtube.com/watch?v=PNeK4XJ2ZCU

https://www.youtube.com/watch?v=kRSquvZfP0w

https://www.youtube.com/watch?v=_JZ4z7BSZH8

Good Luck!

[03rockeater]

There are few drills I do find super helpful:

https://www.youtube.com/watch?v=PNeK4XJ2ZCU

https://www.youtube.com/watch?v=kRSquvZfP0w

https://www.youtube.com/watch?v=_JZ4z7BSZH8

Good Luck!

Awesome thanks!

[Aiwacht]

I use these a lot:

https://mtntactical.com/exercises/mnt11 ... ity-drill/

https://youtu.be/102qgUmPBwc

Go very slowly with the goblet squats at first, and keep it super light!

[03rockeater]

I use these a lot:

https://mtntactical.com/exercises/mnt11 ... ity-drill/

https://youtu.be/102qgUmPBwc

Go very slowly with the goblet squats at first, and keep it super light!

I like this ..those goblet squats look like they'll help a lot.

[jzt]

People have already posted great mobility movements. I can tell you what worked for me regarding planning that mobility work.

I absolute hate stretching/mobility, so what I do, is write down the weekly amount of minutes I do in my workout log. So I'll have all my strength work listed for the week, all my endurance work, and then X minutes of mobility. Sometimes I only have time for 2 mins, I do it. You can write it on your phone. Crazy how many times you can fit 2-3 mins per day, which can add up to 20-30 mins some days. The goal is that at the end of the week, you hit your number ''X''.

I found that between 60-80 mins per week worked fine for me. There's an old saying that goes like this ''Sometimes less is better'', well, it doesn't apply to mobility. More is always better.

[grouchyjarhead]

For hip mobility, I like the third world squat. Practice it throughout the day until it gets comfortable. I'm in law enforcement and I do it at work to keep loose as well.

https://www.t-nation.com/training/third-world-squat

[Aiwacht]

For hip mobility, I like the third world squat. Practice it throughout the day until it gets comfortable. I'm in law enforcement and I do it at work to keep loose as well.

https://www.t-nation.com/training/third-world-squat

+1 on these! I actually got better at these via the prying goblet squats. I use this position as a rest position in the gym between a few sets every time I train to keep it viable. Also the stating on the frogger & monkey movements I learned from GMB reinforce it very well. A funny side note: I haven't barbell squatted since 2009 and am weak as a kitten in it, but back in the land of racks I am starting it back up. Yesterday one of the trainers said to me in passing "This gym has probably never seen a squat that deep!".

[VenomousCoffee]

Simple and Sinister has some good stretching programming, too.

[Hellequin]

All of the above and:

Original Strength, Pressing Reset.

I am a LEO as well and OS helps me with my mobility a lot.

Read the newer Pressing Reset book and the Performance book. The one about Tactical Athletes is a little bit minor to the others in my opinion.