Hip Mobility for a Deeper Squat

Anyone who has done CrossFit, Olympic lifting, or any deep squatting for a long period of time, probably has had some pinching in the front of their hip/groin area.

Now every once in a while, it may not be a big deal, but if you’re noticing it every time you’re down at the bottom of a squat, when you’re running, or climbing stairs, you may have femoral-acetabular impingement (FAI).

The hip joint is a ball and socket joint and FAI occurs when there is pinching between the acetabulum or hip socket on your pelvis and the head of your femur (the ball).  To reduce this discomfort, depending on the athlete we want to address restrictions in hip mobility as well as decreased hip strength/stability.

In these clips, I’m addressing hip mobility.  Once we have newfound range of motion, we want reinforce it with a steady progression of loaded movements.

Try these out and let me know how you do??

If you’re in the Washington DC area and a CrossFit athlete, We firmly believe that Big League Performance and Rehab is the place for you!  Whether you just want to move better and improve your performance or if you have pain, give us a call!  We’d love to help!

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MOBILITY FOR HIP IMPINGMENT🔥 . 🏋️‍♀️Anyone who has done CrossFit, Olympic lifting, or any deep squatting for a long period of time, probably has had some pinching in the front of their hip/groin area. . 🔨Now every once in a while, it may not be a big deal, but if you’re noticing it every time you’re down at the bottom of a squat, or when you’re running🏃‍♀️ or climbing stairs, you may have femoral-acetabular impingement (FAI). . 👉The hip joint is a ball and socket joint and FAI occurs when there is pinching between the acetabulum or hip socket on your pelvis and the head of your femur (the ball). To reduce this discomfort, depending on the athlete we want to address restrictions in hip mobility as well as decreased hip strength/stability. . 💣In these clips, I’m addressing hip mobility. Once we have newfound range of motion, we want reinforce it with a steady progression of loaded movements. . Try these out and let me know how you do‼️ . TAG, COMMENT, SHARE with a friend who’s hips need to move . #physicaltherapy #performancetherapy #strengthandconditioning #mobility #crossfit #crossfitopen #hippain #hipmobility #hipstrength #deadlift #glutes #squat #squats #squatting #kneepain #lifting #workout #health #performbetter #washingtondc #dcfitness #fitdc #dcfit #thefitdistrict #districtcriossfit #dcphysicaltherapy #docmike #bythings

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TAG, COMMENT, SHARE with a friend who’s hips need to move

#physicaltherapy #performancetherapy #strengthandconditioning #mobility #crossfit #crossfitopen #hippain #hipmobility #hipstrength #deadlift #glutes #squat #squats #squatting #kneepain #lifting #workout #health #performbetter #washingtondc #dcfitness #fitdc #dcfit #thefitdistrict #districtcrossfit #dcphysicaltherapy #docmike

Learning to Squat- 6 Variation to Help You Perfect Your Form

The squat is a pretty important movement. Sitting/standing, bending over to pick stuff off the ground, the squat definitely has its place in just about all training programs.

Due to its functionality, the squat should be an integral part of any exercise program. That being said, it can be a tough move to learn. To avoid putting extra stress on other parts of the body, you shouldn’t just throw 225 on the bar and go at it.

If you’ve never squatted before, or don’t do it well, that’s ok, here are a few variations to help get you started!!

1. Wall squat- intro to squat, working on building quad and glute strength.

2. Squat isometrics- starting to find the balance point at the bottom of the squat with good trunk position.

3. Squat RNT- the band will pull the trunk forward forcing his trunk extensors to fire, helping keep me upright.

4. Bottoms squat iso- looking to control trunk position at the bottom of the squat.

5.Goblet squat to bench- keeps trunk upright and prevents hips from rising faster than the trunk.

6. Air squat- TADAAAAAAA

Try these out and let me know how you do!!

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LEARN HOW TO SQUAT‼️ . ⚡️The squat 🏋️‍♀️is a pretty important movement. Sitting/standing, bending over to pick stuff off the ground, the squat definitely has its place in just about all training programs. Anddddddd, after all @syattfitness says it makes you gooder at sex, so there’s that too👍. . 👉If you’ve never squatted before, or don’t do it well, that’s ok, here are a few variations to help get you started‼️ . 🎥☝️- wall squat- intro to squat, working on building quad and glute strength. 🎥✌️- Squat isometrics- starting to find the balance point at the bottom of the squat with good trunk position. 🎥👌- squat RNT- the band will pull the trunk forward forcing his trunk extensors to fire, helping keep me upright . Try these out and let me know how you do‼️ . TAG, COMMENT, SHARE with a friend who needs to squat‼️ . 🎶- The Middle- Zedd ft. Maren Morris . #Physicaltherapy #physio #dptstudent #dptschool #crossfit #crossfitopen #workout #legworkout #squat #squats #lifting #quads #glutes #buttworkout #strength #strengthtraining #strengthcoach #performbetter #washingtondc #dcfitness #dcfit #fitdc #thefitdistrict #districtcrossfit #dcphysicaltherapy #igdc #mydccool #capitolriverfront #navyyard #docmike

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LEARN HOW TO SQUAT Pt 2️⃣‼️🏋️‍♀️ . ⚡️As discussed yesterday, the squat should be an integral part of any exercise program due to its functionality. That being said, it can be a tough move to learn. To avoid putting extra stress on other parts of the body, you shouldn’t just throw 225 on the bar and go at it. . 👉Here are some more progressions from my post from yesterday. . 🎥1️⃣- bottoms squat iso- looking to control trunk position at the bottom of the squat. 🎥2️⃣-goblet squat to bench- keeps trunk upright and prevents hips from rising faster than the trunk 🎥3️⃣-air squat- TADAAAAAAA . Try these out and let me know how you do‼️ . TAG, COMMENT, SHARE with a friend who needs to work on their squat‼️ . #physicaltherapy #physio #dpt #doctorofphysicaltherapy #crossfit #squat #squats #legworkout #lowerbodyworkout #lifting #mobility #quads #glutes #hamstrings #gluteworkout #deadlift #performbetter #washingtondc #dcfitness #dcfit #thefitdistrict #districtcrossfit #igdc #bythings #docmike

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Rotator Cuff Strength for CrossFit

The shoulder is the most often injured body part in CrossFit workouts.  That’s probably due to how shoulder intensive most WODs can be.

??snatches

??pull ups

??push ups

??overhead presses

That’s just to name a few.

The shoulder is not a weight bearing joint, meaning it’s not like the hips or knees which are designed to take stress every day.  What that means is we need to show our shoulders some love to help keep up with the demands of CrossFit.

The rotator cuff does more than just rotate the shoulder, it’s a dynamic stabilizer, which means that it helps keep your shoulder joint in place when you’re performing all the moves I listed before, as well as the ones I didn’t.

I think that most CrossFit programs miss the boat when it comes to baseline rotator cuff strength.  We don’t need to be fancy, here are some great exercises to get you started in building some bulletproof shoulders.

#1 full cans

#2- overhead full cans

#3- side lying external rotation

#4- side lying ER slowdowns

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ROTATOR CUFF STRENGTH FOR CROSSFIT🏋️‍♀️ . ⚡️The shoulder is the most often injured body part in CrossFit workouts. That’s probably due to how shoulder intensive most WODs can be. . ✔️snatches ✔️pull ups ✔️push ups ✔️overhead presses . 👉That’s just to name a few. . 🔥The shoulder is not a weight bearing joint, meaning it’s not like the hips or knees which are designed to take stress everyday. What that means is we need to show our shoulders some love to help keep up with the demands of CrossFit. . 🔧The rotator cuff does more than just rotate the shoulder, it’s a dynamic stabilizer, which means that it helps keep your shoulder joint in place when you’re performing all the moves I listed before, as well as the ones I didn’t. . 💡I think that most CrossFit programs miss the boat when it comes to baseline rotator cuff strength. We don’t need to be fancy, here are some great exercises to get you started in building some bulletproof shoulders. . 🎥1️⃣- full cans 🎥2️⃣- overhead full cans 🎥3️⃣- side lying external rotation 🎥4️⃣- side lying ER slowdowns . Try these out and let me know how you do‼️ . TAG, COMMENT, SHARE with a friend who needs to build their shoulders up‼️ . 🎶- 17-MK . #physicaltherapy #physio #strengthandconditioning #crossfit #crossfitopen #shoulders #shoulderworkout #shoulderstrength #rotatorcuff #rotatorcuffworkout #impingement #bench #benchpress #pullups #snatch #cleans #olympiclifting #performbetter #washingtondc #dcfitness #fitdc #thefitdistrict #districtcrossfit #docmike

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Try these out and let me know how you do!

#physicaltherapy #physio #strengthandconditioning #crossfit #crossfitopen #shoulders #shoulderworkout #shoulderstrength #rotatorcuff #rotatorcuffworkout #impingement #bench #benchpress #pullups #snatch #cleans #olympiclifting #performbetter #washingtondc #dcfitness #fitdc #thefitdistrict #districtcrossfit #docmike