I have a slight hip shift problem when squatting and pulling. I have watched several videos, have done the tests and this doesn’t seem to be a mobility issue. I believe it is just that my right leg is stronger from working. I don’t have a desk job. I am moving all day.
I have incorporated standing with one foot on a plate bodyweight squats and it seems to be helping, but I would like to bring the left leg up as quickly as possible because I would like to do my first powerlifting meet in June. I do not want to stop squatting but would like to add single leg work to try and bring up the left leg.
So the question is…
Do I do the assistance work with both legs and add a set for the weak leg. Or… just concentrate on the weak leg and leave the right leg out of it?
Tried dis?
Yeah, I watched that one the other day and have done the activation drills, not the band. I’ll have to rig up something for the band because I train alone.
Step 4 in this video is like a hip/ hamstring stretch. When I tried it, my Off Side was really tight. So tight I almost couldn’t straighten my leg hip properly before the stretch.
This is a hip hike. Once I’m loosened up, these are good.
Basically straighten the leg and push foot into floor, extending the hip to get “even” “tall” and “hip extended” on both sides. You don’t need a huge step, only a couple of inches.
For activation stuff, Do a few on the good side to feel what it should feel like. Then do many on the off side, to make it feel like that. Then squat or whatever.
For more serious single leg stuff I would pick stuff that the weak leg can almost keep up on. Start with the good leg, hit your reps, feel it “correct” then match with the bad leg, using rest/pause if you need to.
So maybe 12 lunges on your good leg. Then as many Technically Correct lunges as you can do on bad leg, brief rest to compose yourself, then finish. Maybe you get 8 lunges before you wobble. Short break, then 4 more Correct ones on bad leg to match the good one.
Thanks! I have already tried the athleanx deal and nothing seems tight.
Been doing the hip hikes already.
I will try the lunges. Thank you for your help.
Nothing of use to contribute but hip shift is so god damn frustrating!!! I hate it.
Best of luck to you