I keep my mobility in non-terrible shape with my dynamic warm up.
Jog a lap (1/6th mile)
3/4 of a lap of dynamic movements
walking knee hug stretch
walking lunges
walking hamstring stretch
walking quad stretch
high knees
butt kicks
leg swings
arm swings
hurdle step overs forward and backward
Build up run on the straightaway (about 80 meters)
And sometimes another lap with build up runs on the straightaways and walking the curves.
This all takes 6-8 minutes depending on how many build up runs I do.
I do think some people just have more propensity to injury. However, I have not helped myself. I’m an extremist and pushed real hard in my 20s. It caught up with me in my 30s. I’m not broke though, that I know. Mostly a bunch of overuse, imbalances, tightness. It’s a journey we’re all on, with different paths and goals. I’m having fun. I have no Long term strength goals. I do have a physique goal, 200 lbs @ 10%. I got a real shot at this, but I’ll need another 10 years and the injury bug has to go to have a chance.
I hope you are one of the lucky ones regarding injury avoidance. In the strength game, unfortunately, it’s not if, but when. You just can’t realistically keep pushing the ceiling against Father Time. But, done smartly much can be mitigated. Or, you may be the lucky one with joints of steel and a brain to go with it. I have neither
Yep! I’ll swap if it’s persistent.
Nice. I’m a big fan of dynamic warmups. I run through a quick sequence too. Reimplement a 5 min inc treadmill walk too to increase core temp. Have felt more ‘ready’ to lift after implementing.
So I’ve been stretching hip internal rotation and my adductors twice a day for the last two days. I have extreme relief. I think I may be onto something. Will continue and update.
I’m going to commit to pin squats set at a completely comfortable height until I get my hip situated. I HATE having to be so worried about every rep. Pinch is not terrible, but it’s there. I videoed some sets and there’s some shift away from the pinch.
Still waiting on stupid PT/chiro office to call me with the x ray results. They had it Monday, because I called to follow up and they said so, but the idiots just aren’t calling me back. Called again today and they said I’d have a call by the end of the day. No call. Frustrating! Just do what you say you’re going to do!
Thanks for the post! That’s definitely more info than I thought I’d get.
My issue is excess mobility in my joints, so all of my prehab/rehab work has been strength and stability based. My surgeon and therapist even said that excess stretching is worse than excess strength work for me (Though I still do some basic stretches everyday, but carefully). I’m actually doing variations of the McGill 3 now.
Could you describe what you mean by locomotion and flowing movements? Because I’ll have to ask my physical therapist if it’s okay for me to do those, since my issue is too much mobility. Even walking a few blocks was painful for me a few months ago due to horrible hip stability giving me knee pain.
The external rotation stuff would be really helpful for me, though. Do you mind sharing what you do to strengthen those? Right now, I’m just doing basic external rotations with bands (either for reps or long holds).
Edit: Hope whatever is causing your hip pinching isn’t serious, dude. My long list of injuries started with mysterious hip pinching and clicking. Ended up being a bilateral hip labrum tear and needed 2 surgeries.
Look at squatuniversity he is pretty cool and as of memery I beliive he has a recent video on hip.
He’s a great dude and likes the McGill big three as well.
I’ll have a look at your video on movements later or in the weekend.
Just watched some of those GMB movements videos there is an eight week progression on youtube.
Looks pretty good, basics movements, body control, I think I can benefit from that. I’ll see if I can do it throughout the rest of winter and spring.
Search YouTube for flow/locomotion work. It’s simply groundwork moving in and out of positions. Amazing for stretching and strengthening in positions we are not use to (in the modern world).
I would think it would be fine for hypermobile joints as long as you don’t push too hard into positions. Flex/brace as you enter/exit positions to lock everything down and reduce sublax chance.
For shoulder ext rotation I do a 4 exercise routine on my off days (2x through), and I’ll do it one time through as a warmup on pressing days. Check YouTube for descriptions.
Wall slides - feet, butt, back, shoulders, elbows, and hands against wall. Important, when pressing OH keep everything against the wall. Toughest is going to be elbows when you get close to lockout. The crease between your thumb and forefinger should be the part that touches the wall on your hand (this ext rotates your hand/shoulder). Push everything HARD against wall.
Stand beside wall with elbow at side arm bent against wall. Isometric hold against wall for 40 sec.
Side lying ext rotation with plate/db (use the towel under arm. Increases ext rotators recruitment in studies)
Single arm y raise with band or cable.
Hip x ray was clear. I’ve got some impingement likely due to tight hip muscles. Got a plan to hopefully clear it.
Titan X3 with a bunch of attachments (you can’t see them all in the photo)
Weights were challenging today, so I’ll likely load the same weights next time the workout comes around and own the weights a bit better.
X Ray came back normal. All of my scans always come back normal, it’s funny, not complaining though. I’ll continue my PT/chiro apts along with a plan I’ve got in place. I’ll be working the tissues around my hip, stretching and strengthening. I’ll reimplement pin squats to a comfortable depth while I work through the issues. All good.
Making progress on hip. Stupid tight quads are a serious part of the issue. My issues are always soft tissue related it seems. Can’t complain about that. I haven’t kept up with maintenance. That’s on me big time.
Almost no pain today, and a MUCH better overall leg workout. Pin squats absolutely demolish my quads in a good way, but even better I can engage everything better because I know I have a safe depth. This was about 1.5” above parallel. Very challenging depth, kind of no mans land. No bounce, basically constant tension. Remember, pin squats work idiot!
I might not be squatting 450 right now but my legs say otherwise.
Another challenging workout. Will keep the same weight on OHP and DB bench next time around and try to slow some eccentrics without missing any reps. Feeling good.
Hip doing better, was able to get into position on rows almost pain free. Was strong today too. Blew through this one. Will probably take the next two days off, as I’m a bit ahead of schedule right now and could use a few more days of hip healing before front pin squats.
Making some damn good progress! Hips are liking this squat depth. I’m assuming 1.5” above parallel, or so. I’ll probably drop it one notch next workout providing my hip feels good and the depth is comfortable. Would like to have my squat right at parallel. However if I can’t keep things safe and comfortable at that depth, I have no qualms about being where I am right now long term. I can make hay at this depth.
