Hip Pain Please Help

Training Powerlifting
1

So after getting my lifts up to
Bench 275x1
Squat 360x1
Deadlift 430x1
I guess by most standard this is intermediate level of strength and I want to get to 3/4/5
I’m planning on starting madcow but the past couple weeks have had pain from upper right glute and right hip

From wht I’ve read I prob don’t have a injury or a serious one and I read that I need to do stretching and mobility work but no one post specific exercises to do when to do them like pre and. Post workout so I was wondering what should I do I have a foam roller and lax ball

Also should I start wearing a belt while lifting
Please help me out

2

Check out Defranco’s Agile 8.

Stretch the piriformis very well. In my experience, this has been the culprit of many hip issues.

Perform Garland pose (Malasana) in excess. Performing some yoga has been very helpful for me.

Stretch the hip flexors well. I place my rear foot on a bench or chair to get a more intense stretch.

Foam roll the IT band, glutes, entire back, thighs and ham strings at least a couple times a day.

Get a quality deep tissue massage.

All of the above has led me to great feeling hips. Be consistent with it, twice as consistent as your training.

A belt is a personal preference. I use one at about 75% and above my 1RM.

3

Hey thanks a lot for the response I’m guessing I can find out how to roll properly on YouTube?
Should I stop lifting on the lower body till the pain goes away? And since most strength programs like Madcow your working sets are usually above 75% of your 1rm you think it would be beneficial to start wearing a belt? Thanks again

4

Google Joe DeFranco Limber 11. Your hips and lower back will thank you.

5

[quote]hawkcapt1912 wrote:
Google Joe DeFranco Limber 11. Your hips and lower back will thank you.[/quote]

So I’ve been doin this for about two week have greatly helped with pain but with squats I’m still getting pain on right side hip/back any other tips I’m not going heavy till I solve this problem and deadlifts give me no issues just squats
Thanks in advance

6

[quote]SBerlin wrote:

[quote]hawkcapt1912 wrote:
Google Joe DeFranco Limber 11. Your hips and lower back will thank you.[/quote]

So I’ve been doin this for about two week have greatly helped with pain but with squats I’m still getting pain on right side hip/back any other tips I’m not going heavy till I solve this problem and deadlifts give me no issues just squats
Thanks in advance[/quote]

Continue doing it. It isnt going to go away in a few weeks. Do it consistantly for months and then get back to us.

7

[quote]Chicksan wrote:

[quote]SBerlin wrote:

[quote]hawkcapt1912 wrote:
Google Joe DeFranco Limber 11. Your hips and lower back will thank you.[/quote]

So I’ve been doin this for about two week have greatly helped with pain but with squats I’m still getting pain on right side hip/back any other tips I’m not going heavy till I solve this problem and deadlifts give me no issues just squats
Thanks in advance[/quote]

Continue doing it. It isnt going to go away in a few weeks. Do it consistantly for months and then get back to us.[/quote]

Ok I will do so it has helped some already but should I still be squating while there is pain or stop? Do lighter weight?