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Essential Hip Mobility – How to Warm-up Correctly

In honor of AMPED Warm-up, I am re-posting two previously released articles for all of our new subscribers.

Check out this essential hip mobility, how to warm-up article below.

running-with-the-bulls

You Are Going to Get Injured.

Yes, you will.

Sooner or later, the choices you make in the weight room will lead to injury. A severe injury or something minor is in your future, trust me on that!!

But you have a choice and if you act on it, you will see immediate results.

And you must make it immediately! You must take action right now without hesitation!

Change your workout. Change it NOW!

Because I know what you’ve been doing.

You haven’t been warming up. You haven’t been doing full range of motion movements. You haven’t been raising your core temperature before touching ANY weights.

This stops now!

I am here to make your workouts better and make you feel better.

What does training do to your body?

The SAID Principle and The Principle of Progressive Overload is based upon the foundation of tension. The more tension, the more adaptation. Good or bad. You are constantly striving to create more tension and more time under tension (TUT).

Good adaptations include building muscle and strength (combination of increasing cross sectional area of the muscle fiber – sarcoplasmic hypertrophy AND an increase in the number of myosin/actin filaments (sarcomeres) inside the cell – myofibrillar hypertrophy ), improved neural efficiency, tendon / ligament density, greater work capacity, development of specific physiological qualities (dependent upon volume, load, speed, tempo, implement, application), and so on…

Bad adaptations include the consequences of the recovery from heavy and prolonged strength training. Shortening of soft-tissues, adhesions and inhibition in movement is increased dependent upon % of tension (vs. current capacity), restricted range of motion movements coupled with current mobility limitations.

What does this mean?

If you load up a ton of freaking weight, day in and day out, and only perform short range of motion movements, you’ll be walking like Frankenstein and get injured from tying your shoe and farting at the same time.

Solution? Comprehensive, systematic, consistent application of a thorough, complete and all-encompassing warm-up and mobility drills prior to and after your strength training sessions.

Think I’m lying? Think I don’t know what I’m talking about? Think you don’t have time?

Bullshit.

I have been applying these techniques this year with not only myself, but all of my athletes. We’ve gotten stronger and my chronic injuries and limitations have gone away.

Now, if your goal is to lift heavy, lift often and lift hard for a few years, then screw it – who needs mobility work. But if you want to lift for a lifetime, then you better start doing these movements.

NOW.

You don’t want to be like this dude.

fail-gansta

Essential Hip Mobility Movements

I just posted a new video of some really good hip mobility movements. These will get your heart pumping, open up your hips, improve your flexibility and get you moving again quick.

But you have to do them on a consistent basis. I’m not just talking about before lower body day, I’m talking about all the time.

Remember the previous post I put up about hip mobility and knee rehab? It showed how to open up the hips and activate the glutes. How about the lower back rehab post? With each post we are learning more and more and building more comprehensive workouts.

Right now we are concentrating on hip mobility.

Hip Mobility Exercises in the Video

Glute Stretch into Cossack
Wall Squats
Hip Flexor Stretch (Back Leg Elevated)
Hip Flexor / Quad Stretch
Hip Flexor Stretch and Reach
Bulgarian Split Squats
Striders into Rotational Lunges
Striders into Seated Glute Stretch
Fire Hydrants
Downward Dog into Quad Squat
Cobra into Dynamic Plough
Dynamic Adductors – Level 1 (Narrow)
Dynamic Adductors – Level 2 (Wide)
Dynamic Adductors – Level 3 (Horizontal Squat)

The Essential Hip

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Copyright© 2009 The Diesel Crew, LLC. All rights reserved.
You may not reproduce this article or post.

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site

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9 Responses to “Essential Hip Mobility – How to Warm-up Correctly”

  1. Brian Burnbaum Says:

    Hey Smitty,

    I just received the e-mail that AMPED was out and I ordered it right away. I have been looking forward to this. It seems that every 6 months or so, I get some annoying injury that becomes chronic and it takes a lot of work at home and with my Chiropractor to make it better. I am looking forward to AMPED helping me to be more injury free.

    Thanks,

    Brian

  2. Jim Smith Says:

    Awesome man, thanks for the great support! I know AMPED will help you out big time.

  3. Diesel Crew – Muscle Building, Athletic Development, Strength Training, Grip Strength » Blog Archive » 2 Insanely Effective Mobility Exercises for the Lower Body Says:

    […] on my alternative YouTube channel (Muscle VIP).    Both are highly effective for increasing the mobility of the hips, dynamically stretching the hamstrings and warming-up the entire body for a training […]

  4. Diesel Crew – Muscle Building, Athletic Development, Strength Training, Grip Strength » Blog Archive » 20 Awesome Warm-up Exercises, Shawn Phillip’s AMPED Warm-up Routine Says:

    […] Essential Hip Mobility […]

  5. Best Diesel 2010 Fitness Articles :: Diesel Strength & Conditioning | Innovative Strength Training for Athletes Says:

    […] Essential Hip Mobility Movements […]

  6. 101 Ways to Be F*ckin EPIC :: Diesel Strength & Conditioning | Innovative Strength Training for Athletes Says:

    […] up on your nutrition. Stop thinking that circuits and conditioning will take care of it 3. Hit more mobility work, yeah, I’m talking about everyday 4. Stop worrying about what people think of you. 5. Don’t […]

  7. Essential Back Rehab Strategies – Category A – Part 2 :: Diesel Strength & Conditioning | Innovative Strength Training for Athletes Says:

    […] back (from too much time at the computer or sitting with bad posture), are the issue.  Working on hip mobility and opening up the upper back, will be very important.  You should make it a priority in every […]

  8. Essential Back Rehab Strategies – Category C – Hip and Upper Back Mobility :: Diesel Strength & Conditioning | Innovative Strength Training for Athletes Says:

    […] is important for us to focus on hip mobility because immobile hips cause huge issues in the kinetic segments above AND below, i.e. stress on the […]

  9. Steve Says:

    Hi great article, I like the vibe…

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