Assessment & Correction Strategies for Hip Shift and Pelvic Tilt in Squat & Deadlift w/ Duffin & Cox

[@Grossman77]

This is outstanding content. Thank you for doing this Chris

[@tttony]

Incredibly valuable stuff right here. Wow, thank you.

[@MarkOzurovich]

Couldn't be more appreciative for content like this...beyond helpful

[@RyanSaplanPT]

22:29 Vastus lateralis! That's the first time I've heard that mentioned in reguard to corrective movement. It doesn't cross the hip joint but I'd love to get ACUMOBILITY take on how it affects biomechanics.

[@acumobility3734]

Hey Ryan. Great comment. Yes the Vastus laterals muscle is critical in proper hip extension and rotation patterns. The reason being that functionally it works as part of the chain connecting Glute medius, TFL and Vastus Laterals and this is why even though it itself doesn't cross the the hip joint, restrictions in the muscle have a profound impact on hip joint mechanics. It is also one that I see ignored a lot with people working rectus fem and not realizing that Vastus could be having a much bigger impact than the middle quad due to the fact that it plays a bigger roll than just affecting proper extension but also has a big impact on proper internal and external hip rotation. Also many people who think they are walking around with IT band tightness are misunderstanding that and really they have a chain problem originating somewhere in the Glute Med/ TFL or Vastus Lateralis and often this muscle gets adhesed to the IT band and causes tracking problems of the knee. Keep in mind that all of this could be caused by an opposite side stability problem or hip hike/ twist constantly overloading that muscle and creating those trigger points. This is why we emphasize the need to look at all multiple components because it is understanding their relationship to each other and not the individual piece that will have the biggest impact on designing a corrective strategy. We are going to be developing an entire education series and certification program to help people understand these relationships even better as related to strength. Hope that helps.

[@RyanSaplanPT]

+ACUMOBILITY wow that's amazing, Thank you for changing my paradigm on functional anatomy and assessments!

[@RyanSaplanPT]

3:55 lack of hip internal rotation leads to a hip hike as you go down into the hole. ... Wow this is so awesome, this little tid bit changed my mental model. Thank you

[@777Thebear]

As always great video Chris. Definitely going to share with as many people as I can. Thank you

[@Preset1]

Thank you Chris, keep making our lives better.

[@mtotry]

is it me or is that fellas left hip never got worked on? they accidentally worked on his right hip both times? on the initial assessment?

[@acumobility3734]

Hey Maurice, You are totally right, I didn't even realize it until you just mentioned that. In trying to get him lined up for the camera we completely switched hips on the internal hip rotation fix. The fix using the ACUMOBILITY Ball and the Boom stick effectively works both internal and external hip rotation problems so inadvertently we fixed that right external hip rotation problem twice. Thanks for pointing that out. We got back on track and worked that left restricted side in the ASLR fix and Bulgarian split squat and couch stretch fixes. But yes Brady would need to do that internal hip rotation work more on the left than the right. Hope you enjoyed it.

[@mtotry]

thanks...yes enjoyed it very much...probably the best video I have seen in YEARS.............

[@RyanSaplanPT]

+ACUMOBILITY yeah thanks for clearing that up! I just posted a question earlier. Such a great video man, freaking loved it!

[@mtotry]

I believe I found another one.....please dont take this as a critique...its more that I like these so much Im watching them over and over....so I can do them in the gym.....lol... when brady did the rear foot elevated split squat right foot forward you guys said he is lacking external rotation of his right hip...... When you guys had me correct this....you guys put him in rfess with left leg forward and worked on his Left hip with the band pulling him into external rotation and then rnt on the same leg...... correct me if I am wrong..but that should have been done with the right leg forward? AGAIN THANK YOU!!!

[@TC-by3il]

I caught the exact same things Maurice. Both the first two times with working with the ball and external rotators and then the third time working the external rotators again during the bulgarian split squat assessment, on the opposite leg. It's too bad really, because it made an otherwise EXCELLENT presentation slightly confusing. In general it could have been a little clearer on what directly to work on, after finding the results in the hip mobility tests. Lastly, while varying degrees of hip mobility is often soft tissue related, there can be other limiting factors like problems/restrictions within the joint capsules, athritis, injuries or other even basic anatomy differences. That is where the difference between active and passive ROM comes into play. All in all, great stuff guys, just wish that it was a little more clear which side was which. I have a problem with shifting of the hips and I learned some very cool things from the videos. Thanks for the content!

[@michellebortoff1450]

Wow I'm am so incredibly grateful that a comment on KZbinr: Vanessa Blanco recommended Chris to help determine hip mobility and why my hip flexors and fatigue so quickly! Thank you def new subscriber here!👍

[@rockheadmotha]

Awesome. A lot of ppl with desk jobs can relate to this. Tight hips were one of my reasons for low back pain when DLing.

[@rabbit141]

Incredible video and the info is worth thousands of dollars. Also, it's great to see how both Duffin and Cox smile every time the poor guy makes a pain face. hahaha we've all been there

[@mikecarroll267]

So when do we know if the mobility limitations are actually coming from lack of stability at joints? Like releasing the psoas may create some temp relief like as shown at 24:48, but what if theres a limitation there because the lumbar spine is immobile? I feel like its very easy to jump to different releases and mobilizations without addressing potential core issues. I am an LMT by trade, so manual work is literally my job, but I dont think its always needed.

[@anthonyzhang4918]

Aaand Duffin and Co. have fixed yet another nagging problem I've been having. My left hip was missing a large amount of both internal and external rotation compared to my right, causing knee pain when I squat. 30 min later they are equal. Can't wait to squat again to see if it hurts, too bad I watched this video after I finished my workout.

[@robbylove5079]

Anthony Zhang keep in mind that mobility exercises like these won't be permanent. Usually myofascial release will create change on a neurological level, hence why mobility work is done directly before the training that it is done for. It takes a lot of time to create permanent improvement in mobility, which would have to be on a structural level rather than neuromuscular.

[@jshiekhy976]

Awesome video! However, At 5:20 kzbin.info/www/bejne/hV7RomaYfqplb5om20s Cox says that the left IR is limited so they will go after the rectus fem, TFL on the left side. But they then mobilize the rectus fem, TFL on the right hip, is there a reason for this or should the mobilization have been on the left rectus fem, TFL?

[@acumobility3734]

Hey there, Yep you are right, we got our left and rights confused there trying to juggle the camera angles. Check out the comment I wrote up top that lays out exactly which side every correction should be done on and what Brady failed. Hope that helps.

[@nickbray629]

Hey! Thanks for the great content. Sorry if I am missing it but I cannot seem to find the comment you are talking about that lays out exactly which side every correction should be done on. Thanks!

[@motox1035]

How do i get ahold of Brad? 16 years of trying to fix my issues. I need to hire someone like him.

[@12GaugePadawan]

Maybe you can try his Acumobility KZbin channel or his website: www.acumobility.com.

[@nicholewyns6653]

Love love love this. Thank you so much for these gold nuggets 👌🏽

[@gizmokabanjo]

Thanks Chris. more videos like this would be awesome.

[@matthewappleby5668]

Been looking forever for a video like this.

[@chuck4096]

The pressure tool he's lying on is that on the market and whats it called?

[@gigabuyceps]

Where to find all the assesments you guys practically applying? A book?

[@aspen9120]

Thanks for the video. At 49 most of my gym time should be prehab, warm up and mobility (it's not, but it should be). As painful as they look, I'd like to try the blue "balls" used in the video. Where can I buy them?

[@aalekhrasal4246]

I have the same issue to the T. How can i consult with these guys? Great info!

[@peterlampesis8428]

Hey Chris, can you make a video on "Snapping Hip Syndrome" my psoas is constantly snapping back and forth over my femur head and acetabulum. I've tried almost every hip opening exercise or hip mobility exercise I can think of and nothing has stopped the hip clicking/snapping.

[@josephsiko6731]

I did Kstars enhanced couch stretch. Just a normal couch stretch with a band hooked behind the hip leading to a spot in front of you that forces your hip to open up. Also stand more, I got mine from sitting too much at work and school and having job that had me on my feet My whole life

[@peterlampesis8428]

+Joseph Siko thank you! I will definitely try that. I sit for 6 hours a day at school so that probably why.

[@josephsiko6731]

Peter Lampesis absolutely, I went from eight hours a day at least on my feet to sixteen hours of class a week and sitting in a truck for twelve hours a shift. Aggressively hit it for two minutes at a time, 3-4 sets, after each long day of sitting. It'll hurt like no other and initially you'll be so much looser it feels weird, but that one stretch really improved my day to day comfort. That snapping shit sucks and feels weird.

[@acumobility3734]

Hey Joseph and Peter, Great suggestion for the banded couch stretch. That would be a great one to start with. Joseph is almost certainly right that the sitting is a big culprit in the snapping. We will definitely be doing some material for how to assess and correct this because it is a common and big problem.

[@peterlampesis8428]

That would be amazing! just subscribed. I have been dealing with it for over 3 years and have done so many Kelly Starrett exercises but none of them have completely fixed the problem. Thank You!

[@adam702702]

I don't understand why my RIGHT quad is bigger, when I have hip shift to the LEFT. Any explanations?

[@joshualup9529]

5 min in and I'm like I really need to sign up for that kabuki portal thing. As soon as I get a job I'm signing up lol

[@thelife2242]

It's great. If you're not sure on your lifting technique you can upload it and get feedback from the Kabuki team.

[@homes1001]

+Urban Island I have a membership and I didn't know that. I know what I will be doing after deads today. :-)

[@edyao5452]

i am new to this topic so please correct me if I am wrong. Doesn't it make more sense to release the glutes tension with one's with internal rotation problem? Because overactive Glutes create excessive hip external rotation.

[@goobie969]

Hoping this help, because my right SI joint keeps getting stuck back, and in.

[@ivan0799]

If you use the band so he fights against it to externally rotate, would it be good to put it oh his other leg so he fights for his internal rotation (as he lacks IR on that side) or would that be a bad motor pattern to learn?

[@ShaiTeller]

doing these daily / almost daily will help in the problems gradually go away? or does this also require more movement, as in doing these exercises + squatting or what not, like really activating them.

[@donnaw5013]

a little confused.... his left hip had lack of internal rotation and his right hip had lack of external rotation....when you flipped him on his front....u worked on improving internal rotation on the side which had sufficient range of motion..... you forgot realize that his left hip would flip-flop to the right due to him flipping over on his front.....just an observation great content!

[@donnaw5013]

oh ....just saw previous comments on the issue lmao

[@acumobility3734]

Hey Donna, Thanks for the comment and sorry for the confusion, we did get our lefts and rights mixed up there. Here is the comment that I had written to help guide people through the vid. I saw that you found a previous comment but wasn't sure if it was this one so I thought I would repost for you. Thanks so much for the great comments. I wanted to clear up a couple things that we realized were a bit confusing. We broke all this out in real time and because of juggling the camera angles we mixed up our left and right on the Internal Hip Rotation fix and The Bulgarian Split squat correction. Here is a quick guide to give everybody who is following along an easy thing to reference. On Brady we found and would correct on the same side: 1) Poor Internal Left Hip Rotation (this one we accidentally showed the right hip when we were demonstrating a correction, so if you see an internal hip rotation problem apply this fix to the appropriate side.) 2)Poor External Right Hip Rotation 3)Poor Active straight leg raise mechanics on the left side 4)Poor Bulgarian split squat form and trouble activating Right External Hip Rotators with left leg back and right leg forward (So when we are doing all the cueing band work on Brady's left leg forward this should be applied to the right leg instead) 5) Fail of the couch stretch assessment with the left leg down. (This is critical in understanding his failure in the Bulgarian split squat as well, because with the left deep Hip flexors and quads being so locked up, he couldn't get into position and this would immediately create that pelvic hike and rotation problem we saw in external hip rotators on the right, so when working on this, clean up the restriction first so that you can adequately get to neutral before doing the banded work to get things firing.) Our goal was to give some strategies for how to assess and correct some of the bigger underlying reasons why you might be having a hip shift in your squat. Keep in mind that this just scratches the surface of this topic. We'll be giving even more info on strategies for this, and Chris goes more in depth into different correctives on the kabuki.ms site. If you are having pain in your squat then definitely go check in with a clinician who works with strength athletes, because everything from joint issues, arthritis and other injuries could be contributing to this. Hope all that helps. -Brad Cox (CEO/ Co-founder of ACUMOBILITY)

[@zirkuszirkuz4151]

Can you use a lacrosse ball instead?

[@mtotry]

I just switched from lacrosse balls(used them for years) to the accumobiity ball things.....they are waaaaaaaaaaaaaaay better...buy them!

[@ale_schneider]

Just saw the title. Instant favourite

[@aceg9770]

What brand are those balls ? They look useful

[@Nilsmusic92]

Just realised my ADD help with the views, had to watch this 10 times to understand it :D

[@joshwillman909]

were can I get that flask? I can't find it on the site

[@xxnerdliciousxx]

Alot of GREAT info!

[@powerliftingteen8129]

Just what i needed, thanks!

[@net200777]

very good content

[@fadigamutape3320]

Really helpful video. Cheers

[@duvaughn5543]

great vid

[@TheSwoleNurse]

Amazing

[@edemardil]

I have the problem where I can't do real bulgarian split squats because my rear leg won't stay straight. Isn't that fucking odd?

[@qmorrispig1]

Awesome

[@Godofdeath805]

savagely helpfull thank you

[@A_Concerned_Citizen]

POWERFUL BRADY CABLE

[@gigabuyceps]

Literally there were 1.199 likes, so I spammed like&dislike to see 1.1k & 1.2k dance 😂😂😂 p.s. edit: like/unlike* cuz you can't dislike this video is pure wisdom.

[@zbuH777]

40 minutes of absolutely sickeningly pissening content!

[@mattfoodycom]

A fellow piss trooper interested in mobility!! We don't care about tight hips we're freaks!

[@WesleyLWood]

Please send the poor fellow to a good chiropractor so he can be fixed. It's shocking how many people spend years out of alignment instead of 10 minutes at a chiropractor. then workout to stay corrected.

[@steve7econmba]

Inhibition that's all this is.