If Your Hip Doesn’t Rotate You Can’t Be at Full Power

[@jacksonwhitcup1185]

this single exercise just did so much for tightness in my right hip/groin/adductor area, and the pain/snapping in my right knee that's been occuring because of it. So much immediate improvement in my internal rotation, and I'm so psyched about it.

[@younesbenaddi4721]

I m blown away, I had almost no rotation at all for years. I ve been doing that with a band for a week, and I can rotate around 50° external and 30° internal. Thank you very much sir! I had no clue it could be possible

[@Casper123fotball]

Hey, What do you mean with a band? Can you explain? I did not under stand this ?

[@FijiMuayThai]

This is also really important for roundhouse kicks in muay thai. Thanks for sharing!

[@drewmarrow3474]

I can't do a round house kick at all. I was in a kickboxing class it's more like a sweep.

[@gman5375]

Drew Marrow same 😔

[@drewmarrow3474]

@@gman5375the day will come when we can execute a respectable roundhouse 😃

[@TheReadyState]

Absolutely!

[@geraldfriend256]

Exactly what came to mind immediately.My goal is to master it by 2021.

[@The_Bri_Cli]

At the end of the video. It would be great if you showed an example of using a band to create a distraction.

[@franciscolopezsancho]

kzbin.info/www/bejne/n5-uoYeLlLl5qLc ?

[@HealthByRatio]

Amazing explanation! Hip Int/Ext is something we focus so much on in our program, and love these technique variations as well as self-assessment suggestions in this video 🙏.

[@christiancoats1]

I'm 4 months post total hip replacement. I had hip dysplasia and lost a lot of the external rotators' mass and strength. Will you please do a video for regaining those muscle attributes with a recent surgery? Thanks for all the helpful information.

[@nikitaw1982]

Timing wow. Just been doing knee external rotation exercise with ankle weights and feel so much more secure in hips from that alone.

[@jonnywareagle5189]

That t-shirt is amazing 🤩 Good video too 😁

[@declandoherty6724]

Great video, very clear, appreciate the in depth rational on the importance of hip rotation

[@stephaniebourret2745]

Thanks for this great video!!! Wondering, in physio there’s often 3 steps: stretch, mobilize & strengthen. What would you recommend in this case?

[@djcheckonetwo]

This is all key for snow sports (skiing and especially snowboarding).

[@jumpropeyogi7501]

this is amazing!

[@romaneros4583]

Upon my last physical my dr suggested yoga as my left hip has very poor flexibility. Thanks for this video.

[@RohanGL]

After seeing two videos of yours, I'm subscribing. The only others I follow are Athlean-X, Calisthenic Movement, and Shredded Sports Science.

[@BankAlexander]

Hello everyone. It's my favourite KZbinr.

[@MrsSheffield]

Brilliant! Just found your channel… subbed.

[@3050humleby]

Subscribed and liked! Been looking for this clear and useful explanation for some time now!

[@jacobclark9578]

I love this channel

[@MrPeter924]

Great video great workout Training body great show

[@abdelkader294]

Thank you so much sir

[@jeffwilliams7054]

good one ty

[@SuperVigilante007]

Incredibly inspiring video!!

[@TheReadyState]

Thanks so much!

[@bboy6surme]

I was waiting for this,, my right hip is flexible but my left hip is not rotating to outward that much as the right does.

[@TD05SSLegacy]

Helpful. Thanks. I get the problem. I have bands. Can you do a vid on how to incorporate them?

[@peterrodriguez9129]

Great information my left hip is locked shifted upwards I have lateral pelvic tilt causing one leg shorter than right need help unlocking my left hip back to alignment please give me the best advice that will help me align my left hip thank you

[@Sawizzard]

Subscribed, this is so good. I love how you explain stuff.

[@adnanrruka5152]

He knows what he is talking about

[@Abdallah86F]

Wonderful deep knowledge 🙏

[@HeroicCoachDan]

Yup need more active hip rotation for sure.

[@jimson172]

Don't tell me I can't be at full power. This isn't even my final form.

[@nemanacemu2024]

Take it easy goku 😀😀

[@markd.9538]

The number of views.... its over... 9000!

[@budgieterminal7426]

Maybe.

[@AshtonCrabtree19]

The views are rising!

[@josephsakalouski4831]

Say ur a virgin without actually saying your a virgin

[@potrelviewer9536]

I have a specific reason as to why I can't move my hips laterally, and it implies a very harrowing event. 15 years ago, I was in a judo class (green belt), and one particular day, after class, we did a stretching segment, and in this last segment we had to sit in criss-cross pose. Most of the students were able to do it with relative ease, while some others struggled a bit but got in the ideal pose after a few tries. As for me, I couldn't even get my knees below my lungs, totally folded onto myself. The instructor came to me and tried to get my knees at least to the belly button level. Then it happened: double snap on both sides, absolute excruciating pain, blood gushing from my thighs... Both of my hip joints had totally ruptured. I was quickly brought to the nearest hospital (in France), barely alive, and I spent an entire year there, waiting for my hips and legs to be fully repaired and healed. Then came another 8 months of full rehab of the hips and legs, just to be able to walk and sit with assistance. My doctors also forbade me to move my legs laterally beyond my shoulders width, otherwise the repairs would be undone and I would be forced to have a double hip replacement, and a longer rehab period with it... Nowadays, I can walk fairly long distances on a daily basis (even did nearly 80 miles on my NYC trip back in February), and I can somewhat sit without assistance, but I do help myself with upper objects (table or office counter, door frame). Sadly, I can't do any sports whatsoever, other than going to the gym and do mainly uppper-body machines and treadmills. I can not jump, run or jog for the rest of my life, as well as never cross my legs or feet. So yeah, I'm in a pretty bad shape down there. I'm not trying to become the next John Cena, but I try to keep myself somewhat active and not go beyond my already limited motion range.

[@ownerdirector]

This is the worst story I've heard. Was there any recourse on the instructor, who literally broke your body by pushing it beyond it's capacity? I hope he was fired & fined.

[@potrelviewer9536]

@ownerdirector all of this happened right in the middle of my parents divorcing. Both of them agreed to set aside their strife in order to focus on paying my hospital stay, and had a formal apology from the judo teacher.

[@TheJonWall]

Hi, could you provide the link for the virtual mobility coaching program? 😊

[@cz1mmt]

Good video. Very painful for to attempt crossing my right leg, guy style, I suspect it's because I have always placed my left ankle over my right knee for that 90 degrees. Thanks.

[@movementgoddess1977]

Such great nutrition for my hips!!!! Thank you!!!

[@truestory923]

Wish you had showed some band stuff. I'll check out your channel I guess

[@steven7169]

Well apparently I have great hip mobility but when I get a thai massage (am I'm SEA at the moment so they are the real deal and real cheap) I feel like I might have to tap out when they start stretching my hip and knee!

[@Add_Account485]

Even those positions don't check it all.. Something is wrong with my hip. I'm trying to figure it out I'm constantly getting into exercising stretch positions where I find one hip is not working correctly!. Or the same as the other. And something is majorly wrong.. But going by general tests ALONE we wouldn't find the issue OR WORSE the physician would think I'm fine and that's not an issue

[@travisboothe5670]

Looks like I got some noodling to do. Thanks 😊

[@steadyed]

OMG those legs ! I had a PNF knee problem a few years ago which has never been 100% since Now my lower back is painful on the left side radiating to the right side. Going to try some of this to see if it makes a difference.

[@Eric3Frog]

What do you mean by “PNF”, in your case? The only PNF I know is a method of stretching. www.stretching-exercises-guide.com/pnf-stretching.html

[@jonahbug1999]

Love this...and you! Hope you are awesome!

[@User0resU-1]

This is femur rotation focussed, not so much the actual hip bone itself, which is very important for 'hip' rotation.

[@user-ik5ze1sh7i]

Great information as always k thank you

[@gmueller]

Would you recommend someone to go through these exercises even if they know they have hip dysplasia and arthritis?

[@byronkelly9756]

Love it

[@scotthunt2479]

Watch what you have to go through to use Brian Mulligan's band distraction technique (his video is on YT). Forget about doing it yourself - there's no way. And even the therapist has to go through a number of gyrations with a rigid band to apply the technique properly. Great in theory, but not very practical without a therapist who knows what they are doing.

[@robindavis7023]

My homework! Thanks.

[@matthewimi]

Thank you sooooooo much!

[@souldoula7436]

Would u be able to review the Postural Restoration Institute exercises for this or just any in general? As a PTA I'm trying to find comparable and effective but less complex exercises for patients in pain as they get easily frustrated with too many cues a lot of times and forget how to perform them at home themselves. Thank you!!

[@gerrygizzygarcia2572]

I have 3 heirnated discs but I also have tight hips any advise

[@JorgeGonzalez-nc7uk]

You are so right and a lot of people want to be right instead of giving them self an opportunity to learn something new .. I recommend you to look up VOILA METHOD It’s an amazing technique that allows you to find where the blockage is that actually affects what ever symptom or condition you are experiencing.. and it also helps in finding the solution .. the body is so so so incredible .. the connections are endless.. peace and thanks for sharing .. I just fixed my right legs rotation by doing a bit of cranial bones corrections and voila !! Haha done .. took me actually 30 seconds .. believe it or not 🤔

[@BelleTeteRouge07]

Man. I wish you were in the DFW, TX area. I could definitely use your help. Have anyone over here that you trust?

[@judesullivan7837]

So as I watch this, it makes sense. What I am seeing in your execution is a tremendous amount of lumbar lateral flexion in demonstrating hip rotation with knee connected to the ground. How do you minimize this in order to drive the effect into the hip as intended?

[@joaolopes3029]

I literally read your comment as he was done doing that in the video and I thought exactly the same.

[@rollinout5531]

I would line up against the wall on the opposite side. As you perform the hip rotations, cue the opposite hip to remain "glued to the wall". Hope this helps!

[@welshtesla3604]

Me too

[@LarsRyeJeppesen]

Thank you, good points

[@charlesboyle4330]

I’ve had an anterior left hip replacement. Will that impact my ability to rotate? Bought your book Built to Move and working on the first exercise (sit down and get back up with out hands)

[@ASH7388]

So… I do feel a pinch but I don’t understand what is band distraction… what am I supposed to do here?

[@dragonhart1342]

what do you call that knee pad?

[@MrHotmoses]

I have basically no movement in the hip. Should I start with the movement you describe?

[@mindinmovement4135]

Hey Kelly, Great video BUT you seem to be moving your pelvis a great deal when talking about internal and external rotation of the femur. Therefore a lot of this movement is happening in your lower back and not your hip. Wouldn't it be better to get the client to not move the pelvis to see the true range of their hip?

[@Alex-rb5fs]

I'm confused how we use the bands?

[@TheJakobLott]

I have zero to 1 degree internal rotation 😢 any help? My IT Band pops out at the knee if I try pigeon. Also can’t squat to the bottom at all. Glutes are atrophied bad

[@alexanderjimenez1698]

Someone help this person!!

[@richardconley5343]

Get a lacrose ball and start rolling out your quads, glutes and hamstrings. Focus on pain spots. It will loosen them up

[@alexanderjimenez1698]

@@richardconley5343 dude, you may have helped us both. God bless

[@deant007]

Hip rotation! Who woulda thought? The Supple Leopard would!

[@SlobosReality]

Great value thank you

[@inawrocki207]

It's ridiculous how bad my hips are. I'm a healthy weight, 33 year old working out regularly as of the past 6 years or so. Sadly, the previous years of sedentary lifestyle have ruined my hip mobility. My legs sit naturally at 20 degrees external rotation. It is downright painful to hold them at 0 degrees. Any degree of internal rotation is impossible. I'm pretty sure serious surgery is my only option at this point.

[@-TroyStory-]

Been using this MOB since waaaaay back in the day thanks to Kelly. It keeps this old fart moving like a younger man. 😊. And now, I’ll always picture alien popping out of my glute when I do it 😂

[@ashleytaylor994]

External rotation is easy, it’s internal rotation which is what most people can’t get

[@carpediemjonah8110]

Outstanding demonstration. I am not sure of how you might use the bands to correct such a defect. Is there a demonstration in another video?

[@MorteWulfe]

Athlean X showed it about a year or two ago.

[@madeinusa5395]

I think we should move Wednesday ahead of Tuesday. Tuesday has had that position long enough.

[@Sevled]

I'm lacking rotation on one hip at the moment (no idea why, haven't been to the gym all year, Covid eh), I don't have access to propping a band up, should I just continue 'flossing' where I can?

[@R3LAPZE]

My hip is like stuck to my ribs/low back this is terrible feeling

[@DiscoFang]

9:49 All your rotation is in your lumbar. Almost zero hip rotation!

[@sirhomer251]

Was about to say the same thing.

[@yamabushiwarrior996]

Yeah, I was thinking the same thing. Got Lead by example.

[@MegaCarcharias]

Thank the gods for that comment!! The truth is that FAI (femoroacetibular(??) impingement) is VERY common contradictory to his claims and all these movement specialists are going to increase the hip replacement surgery numbers immensely!! Yes, pulling your joints apart and gently moving them is good for your joints as the fluid in your joints lubricates it. This is TEMPORARY treatment and you will not increase your roundhouse kicks!! It's perfectly ok to squat with your feet out at 45° and more as long as your knee joint remains in line! These guys are scammers!!

[@sutters7251]

My daughter likes to sit on the ground on her knees but with her legs rotated out externally so that her feet point outwards. Her grandmother always tries to correct this. Is this a bad habit fo her to sit like this? She’s 6!

[@Payu89]

Like a w? Terrible

[@sutters7251]

Kyle W yep like a W. I’m wondering what damage that will do? Hopefully she’ll stop as everyone keeps correcting her.

[@Eric3Frog]

Nothing wrong with the “w”, if used for short periods. Very bad if used as a primary sitting position. www.childsplaytherapycenter.com/w-sitting-correct/

[@Mateo-et3wl]

What does noodle mean???

[@towersong]

Thanks for the video. Do you have a link to those shorts? I'd like a pair.

[@jamesholloway8921]

Torn labrum. Operate vs rehab? What if rehab isn't solving the pain?

[@Eric3Frog]

Great question! I would look to see how effective the labrum repair would be for pain reduction and joint stability. Success rate/probability.

[@oinkington]

Just tried this I pretty much have wooden pirate peg legs

[@Myke_Juliet]

Almost kinda sorta the answer to my IG question with my hip replacement

[@GM2401]

Be very careful with any movements against your hip precautions regarding your hip replacement - these are advice for presumably healthy joints not for replaced hips. You risk spontaneous dislocation if you move outside of the hip precautions

[@user3657]

is this one and done or do you need to do this every day for it to keep?

[@Eric3Frog]

You must change your daily movements to keep this, and any other changes. Once your new pattern is locked in, and USED daily - you are good to go. Use it, or lose it is the body’s way of efficiency.

[@electrosec]

Do you have solutions for someone with a tilted pelvis? I have a lateral tilted pelvis.

[@Eric3Frog]

Figure out why it is tilted first. Could be a leg length difference, tight quadratus lumborum muscle on one side, weak abdominal oblique muscles, etc. Or a combination of things. Fist diagnose, then treat.

[@williamjamesrapp7356]

I am in OKAY shape HOWEVER I have terrible right hip rotation because I have NO CARTILAGE in my hip and I have tumors on the ball of my femur and sitting sleeping walking I am always in pain. Trying to stretch helps a little but over all I can not do what I used to do :( My right leg has shrunken and is now shorter which also then translates into Back issues which I have to work on daily and Knee issues as well. :(

[@goosebums1698]

I have the same issue with my right leg... What are you currently doing to help the situation?

[@williamjamesrapp7356]

@@goosebums1698 I stretch and take a lot of Ibuprofen. I need surgery but can not afford it. Nothing can eliminate the pain but only minimize it . I might feel good on a given day but turn or step a certain way and the bone on bone sends shocking pain .

[@Eric3Frog]

I feel for you. Sad to hear.

[@tonyrabone4668]

This good stuff. The band helps it feel more open. My rotation angle seems OK but clicks a lot unless I put the band on it.

[@skoh121]

Wondering, has anyone tried this with placing a block/barrier in front of the bent knee? I am finding that it's difficult to generate the lateral force necessary once I've passed a certain point in flexion.

[@omarks]

Good stuff. I'd love to see some hip flexibility thoughts on surfing pop up from a prone lying position. My hips are all gummed up and I can't get the press up to sideways burpee style sequence going, I can't get my legs under me. Got the explosive power but not the flexibility...

[@fuckmyego]

Look up some of his videos on burpees, you may find that the pop-up element is similar!

[@omarks]

@@fuckmyego Thanks. Yes I did watch this one last week that was going in the pop up direction a little bit kzbin.info/www/bejne/pZWaqYB4eNeemqM

[@squashduos1258]

It would be nice to include a video with someone who has femoral anteversion - we always feel left out in these conversations ;-). This does not apply to us....

[@philippereira261]

Since you added the sarcastic smile face hes not going to do it. Do you feel entilted about your disability? Clown. Figure it out on your own

[@squashduos1258]

We are not low hanging fruit...helas...;-)

[@squashduos1258]

Philip Pereira A) why do you have to be rude there is no need for that? B) My comment was a benign and thought provoking comment. C) Believe me there are very few research publications that addresses femoral anterversion from a compensatory mobility point of view. Believe I have been trying to figure it out. D) Be nice to people. :-)

[@DaveIrish66]

You speak as if your condition is who you are. Can you see this?

[@jeg569]

My lower Longissimus is so tight as is my whole hip and glutes on that side, I cannot get a physio or so called to undo it, I have major knots in my opposite quad and tendons above the knee.

[@andrehof7876]

work every day for a few minutes on it; warm/cold, stretching and bit of exercise...

[@trexbattle]

The thumbnail hahaha

[@hariszukic5910]

Im confused is this kelly?

[@Eric3Frog]

Yes

[@watchmen6504]

After trying the banded distractions dozens of times over a series of months I have to say.......it didn't help me a single bit . It's frustrating that all these trainers keep talking about it like it's the silver bullet. But maybe that's because they've never experienced a serious hip impingement themselves. Maybe banded distraction works for people that have healthy hips, but for people with severely stiff hips, like me, and zero internal rotation, banded distraction did absolutely nothing but frustrate me.

[@finnomara4148]

The band is a tool to try to create space ...a window in which you do the rehab exercises. Distraction on its own will not do anything

[@watchmen6504]

@@finnomara4148 Yes thank you. I do agree with that and in my banded distraction attempts I did numerous different exercises with them. I watched hours of Kelly starrett's videos as well as half a dozen other KZbin content creators that talk about banded distraction.

[@lightning7582]

"do you even wash your feet bruh"

[@NickHarbert]

Lot of side bend going on there

[@DiscoFang]

Yep, all in the lumbar.

[@UssiTheGrouch]

Sorry dude, but as you're testing your own hip mobility, you're rotating lumbar spine with it. I believe that's exactly what you said earlier. To test hip joint flexibility, you need to hold your hip, pelvis and the spine steady and aligned and move the leg and just the leg to create movement of the femural head in the hip socket, don't you?

[@drewmarrow3474]

Thanks Kelly I was looking for something like this. I need to use the bands to create distraction. How heavy of a band should I use? I'm over 250 lbs.

[@smidgens1]

I used a heavy band and it was strong (I'm 200lbs.) I would go with a medium band you know the thick ones that are an inch wide. I think youd get a good distraction but it wouldn't pull you too hard.

[@maxperetti3283]

strange question... how can I develop explosive strength like Bruce Lee's side kick without directly training the kick itself? thanks very much kzbin.info/www/bejne/q3SzlGukfbqpbdU

[@trexbattle]

Bruh this is what I’ve been saying rotate

[@RotogripRocks]

A lot of information here, but feel it is not being concise and focused on the topic at hand.

[@harvestblades]

I really need to work on this with the squat test. Working on my roundhouse kick in Muay Thai is killing my low back. Not sure how I let things get so tight.

[@Eric3Frog]

Daily movement patterns are burned in via time and intensity. The key is to change how you move and rest OUTSIDE OF your training time.

[@MegaCarcharias]

If you have FAI (hip impingement), which is VERY common unlike often claimed, you will not increase your roundhouse range, and you probably shouldn't do them at all!! I have extreme internal impingement in both hips and I've been at loggerheads with MMA coaches for 20 years. "It's just practice" "You're just not flexible enough" "Just keep kicking, it'll get better" Most trainers haven't got a clue, sadly. These movement gurus have videos to sell and bullshit people in despair. He adds this vague disclaimer at the end, that if you are one of the very few.... Truth is, that people without impingement rarely NEED to improve hip mobility and people like us won't improve. You CANNOT increase range with a deformed joint without damaging it further! The best thing you can do is to adapt your training. -no roundhouse kicks or if you can go very low, work on calf kicks -improve front kicks -be as lean as you can be -take strain off the hips by strengthening supporting muscles - using a tennis ball to massage your butt and hips did wonders for me

[@Eric3Frog]

@@MegaCarcharias I totally agree! First find out if your structure supports a movement. And if not, then work within the parameters of what you've got. I have FAI, too. Trying to force movement will only ruin your hip labrum, and eventually cause arthritis. Fighting through the movement restriction will also result in a poor performance.

[@345kobi]

4:12

[@claycon]

Category : entertainment (?!) uh not really. Great video but clearly the purpose isn’t entertainment. KZbin needs to reach full power on their categories.

[@budgieterminal7426]

Ah, just another way to teach twerking.

[@Marta17171]

Haha, rotation is in the dorsal and not the lumbar. And what's more, there's really no movement that isn't a recognition in the spine.

[@angeld6811]

Could have sworn this was Kelly Starrett. Same voice, style and intonation. Confused...

[@Sedateflyff]

Angel D that is Kelly. MobilityWOD is now Ready state. Check description