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CFFS Hip Shift Squat Protocol

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There may be a million reasons why a hip shift can develop in the squat and this is one way in attempting to deal with it.  You can assess for yourself by videoing your squats from behind (or the front) to see if you are sitting into one side more than the other, and then in essence, using more of that one side to do the work. Determining what muscle groups may be contributing to this  should be left to a qualified trainer or physio. Some possible contributors to developing hip shift :

a.) One sided sport – Throwing sports. Split Jerkers in Weightlifting.

b.) Mixed Grip Deadlifters

c.) Shorter Leg  – If you were born with one leg shorter (bone) or an asymmetry in the pelvis that causes the hip to be higher on one side vs. the other.

***Disclaimer ***  This program is for individuals that have an asymmetrical weight shift in the squat due a one sided strength deficit. 

We are providing two mobilizations in this program. Since there are many muscles and groups of muscles that contribute the hip shift and they will be different in everyone, we cannot provide any single muscular stretches. Again, an assessment by a trainer or coach (with appropriate movement screening training) or your Physical Therapist/Chiro will illuminate for you what muscles/sides you want to focus on. This is meant to be used on days prior to lower body dominant training or on recovery days as a reset.

Mobility

The two mobility movements that will be listed here are for encouraging more movement at the pelvis and hip overall and at the T-Spine. Regardless of individual asymmetry, these are universal in helping to correct hip shift.

1.)90/90 Hip Lift with Hip Shift : 2 -3 Minutes

2.)Side Lying  T-Spine Extension/Rotation : 1-2 minutes per side.

Activation/Warm Up : 

Couplet 1 : Alternate A/B

1A.) Hip Bridge  : 2x 25 reps on weaker side, 15 reps on stronger side.

1B.) Birddog  : 2x 5 reps per side. 5 second hold at top of each transition. Opposite arm and leg. 

Couplet 2 : Alternate A/B

1A.) Slide Lying External Rotation  : 3x 25 reps on weaker side, 15 reps on stronger side.

1B.) TKE (Elevated)  : 3x 25 reps on weaker side, 15 reps on stronger side.

Couplet 3 : Alternate A/B

2A.) Lateral Lunge : 2x 15 reps on weaker side, 10 reps on stronger side.

2B.) Side Plank : 2x 30-60 seconds on weaker side, 20-45 seconds on stronger side.

Strength/RNT :

Couplet 1 : Alternate A/B

1A.)RNT Goblet Squat 6×6

1B.)Bear Crawl  6×40 Feet

RNT Goblet Squat  – Mini band around knees, Band pulling lateral from side into dysfunction.  If your right side is stronger, have the band pull you to the right so that you will have to activate more on your left side to maintain the balance of the squat. You do NOT need a lot of tension here. The is not a strength exercise, it is an activation and proprioception exercise.  Best practice – do barefoot, create stable arch/ankle. 

Bear Crawl  – Forward 20 feet, Backwards 20 feet. Deliberately slow. Forward and backward should cover at least 30 seconds of focused movement. 

Couplet 2 :  Alternate A/B

1A.)Farmer/Suitcase Carry 4 x 40-80 feet.

1B.) Sled Drag  4 x 40-80 feet.

Farmer Carry – Offset a heavier load on the weaker side and a lighter weight on the stronger. 

Suit Case Carry  – Carry weight on weaker side. 

Sled Drag  – Load 1/2 Bodyweight to actual bodyweight. Backwards (Quad emphasis) for one half/ forward (arms-behind) for the second half.

Top 5 Best Practices to Prevent Hip Shift :  

1.) Get assessment by a Qualified Trainer to determine and to define exactly what to focus on.

2.)Double overhand on all deadlifts.

3.)Split Jerks – Work opposite non-dominant side.

4.)Make sure there is a balance between all bi-lateral and uni-lateral moments – not just squatting, hingeing as well.

5.) Constantly video your squats from back or front to assess where you are at over time, even once you feel you have corrected the issue.

Get an Assessment !

Please reach out to CFFS to get a movement screen from FMS Certified Coach Pam. Call us at 845-494-0669 or e-mail at info@crossfitflowstate.com