Holy Hip Flexors! Hip Mobility for The Avid Lifter and Why It's So Important

Last weekend I had the honor and privilege with getting some one-on-one time with master level RKC instructor, Keira Newton. I was always fascinated by Keira as she is a true mobility wizard. I have never in my life seen someone move as well as this woman, and if you would like to have an idea of what I am talking about, please take a looksy at the following video.

Post by Keira Newton.

How cool is that? Really! My inner spirit animal was mesmerized by such perfect movement! Working with Keira herself was also a wake up call for me personally. Day 1 at level II RKC, this woman called me out on my own hip mobility . . .or should I say the lack there of. “When I see someone walk into my studio that is this jacked up” she said, ” I spend weeks if not months ironing out their mobility patterns before they ever hit hard cycles of kettlebell training.” Keira would later tell me that my hip flexors were just too darn tight, and if I wanted to really work my technique on my lifts to pass my certification, I would need some serious hip work ASAP. Having a Master level instructor tell you that day one of your certification is a bit anxiety provoking to say the least. I most certainly had a thought of “oh @#$%!” stuck in my head that entire day.

Confession: I am a human being and human beings are not perfect. Since I am not perfect, I do have some habits that are not very good. I have a particularly bad habit of not practicing my own mobility work which . . .well. . .is quite dumb. I will make no excuses. When I am in the “zone” so to speak for a major strength challenge and certification, I tend to lift a lot. Period. That actually is no bueno considering that you need to actually RELEASE all that tension you are creating to generate some serious power. For me, my hip flexors had taken too much from the heavy squats and ballistic drills I was doing. I was actually standing hunched over and didn’t even realize it. Not good my friends. Not good.

So. . . what sort of wizardry can dramatically increase your hip mobility to help you nail your double swings, snatches, and other tested lifts? The answer is surprisingly simple, and actually has nothing to do with wizardry at all. Check out this video below for the answer.

Simple, is it not? I will say that if your hips are particularly tight, you may feel your hip flexors start to contract and release intermittently when you stand up from this stretch. I know I most certainly did! Keira was right. I was REALLY JACKED! Do not over look your hip mobility folks! Here’s why!

Considering us lifters spend a whole lot of time hinging at the hips for swings, snatches, dead lifts, etc., we need our precious hip flexors to work in our favor. Failing to stretch out and mobilize the hips will results in that hunched over position when you stand up. This is not so kind to your back. This hunched over position will also cause problems for your full body lock out in snatches, swings, as well as cause issues tensing into a full hollow position for pull ups. That hinging motion is the epicenter of your power generation. Mobilize your hips to move better and you’ll be a heck of a lot stronger for it! Special thanks to Keira Newton for personally taking the time to unravel my movement patterns and make them a hell of a lot better. It’s time for me to break an old habit and focus on my own personal mobility here. I’m excited for the gains this will result in, and I am positive that the more you mobilize your own body, you’ll reap all the more strength from it as well!

Until next time. . .

Master your instincts!