Are you Really Extending Your Hips?

Powerful hip extension and posterior chain strengthening, are currently all the rage in the strength and conditioning world; and with good reason. There are few things more functional for athletic and daily movement than effective hip extension. Therefore movements such as deadlifts, squats, lunges, bridges, kettlebell swings, etc, should be a staple in any balanced performance and/or function-based exercise regimen . The problem here (and it’s a big one) is subtle differences in how you execute these movements can be the difference between getting the intended benefit improving hip extension capacity or creating dysfunction by further imbalancing your body. The execution in which I am referring deals mostly with the pelvic position maintained during any of these movements. If the pelvis does not maintain (or begin in) a neutral position the hips will not fully extend. Instead the lumbar spine will create the extension to allow one to stand upright, perpetuating an anterior rotation of the pelvis which by definition is a position of over-shortened hips flexors/lumbar extensors, and over-lengthened hip extensors/abdominals. As muscles work best in mid-range when they are neither over-shortened nor over-lengthened, none of these muscle groups are working well in this situation. Furthermore, this lack of muscle balance and control leads to excess joint compression, especially in the areas of the lower lumbar spine (L4-L5; L5-S1) and the anterior (front) knee and hip. This crucial factor, makes it imperative to assess one’s ability to understand and maintain this neutral spine position in all the static positions involved in all the aforementioned movements. These positions include standing, the bottom of a squat, half kneeling or the bottom of a lunge, a hip hinge position (bottom of deadlift or kettlebell swing), etc. You get the idea. Basically the movement needs to be deconstructed to see if pelvic neutrality is able to be achieved and maintained in all static components of the movement being performed.  If one is having difficulty finding and maintaining these static positions, there is very little chance that the position will be maintained during high velocity, high load, high volume dynamic movements. Once pelvic neutrality can be mastered with static positioning, a gradual increase in velocity, load, and volume can be added, with the focus still be central to the pelvic position.  Sound confusing, see the video below:
https://www.youtube.com/watch?v=4KNnfClUpFg

SIGN UP: Positions and Transitions: Linking Performance Enhancement with Injury Prevention.


Are chronic injuries hindering your progress in your athletic endeavors? Have you reached a plateau in your current athletic performance? Have you been injured in the past when exercising? Is fear of injury preventing you from starting an exercise regimen? If you answered YES to any of these questions, SIGN UP TO RESERVE YOUR SPOT FOR THIS INTERACTIVE WORKSHOP TODAY!!!

By attending this workshop you will:
Learn and practice how to assess and manage the physical limitations getting in the way of optimal performance
Learn why you get injured
Learn and practice strategies to prevent injury

Instructor:               
Chris Leib is a licensed Doctor of Physical Therapy and Certified Strength and Conditioning Specialist with nearly a decade of experience in treating movement dysfunctions and enhancing human performance.  Dr. Leib has a versatile movement background with a variety of certifications as both a physical therapist and fitness professional. Combining the worlds of therapy and fitness, Chris is uniquely qualified to help you get the most out of your body, while allowing you to sustain optimal physical health and longevity.

Education and Certifications:
Doctorate of Physical Therapy from the University of Scranton
Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association
Crossfit Level 1 Coach
Crossfit Mobility Coach
Functional Movement Screen Level 1 and 2 Certified
Certified Orthopedic Manual Therapist through Maitland Australian Physiotherapy Seminars
Certified in Mechanical Diagnosis and Treatment through the McKenzie Institute

Where: Crossfit Advance
When: February 8, 2015; 12-2pm
Contact info:
leibc2@gmail.com
www.movementprofessional.com
PLEASE SEND AN EMAIL TO SIGN UP!

Cost: $30/person