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Old 05-18-2014, 09:48 AM   #1
Bill
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I became very aware of my lower body tightness while doing deads and gm's today, and especially during the hack squat where my back was against the pad and i felt my low back flex before even reaching parallel.

I tried doing some hinges and found I cant even get to 90 degrees or close to it. Probably more like 60-70.

I sit in a terrible position all day as well.

This must be holding back the weights im lifting immensely. How do i fix this?
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Old 05-18-2014, 11:02 AM   #2
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usually it's tight hip flexors and/or deep lumbar spine stabilizers...

look into some lunge stretches and other hip mobility work...

try a tennis ball in your glutes (hip line and flanks mostly)

also, look up iliopsoas palpatation and see what's going on in there
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Old 05-18-2014, 12:11 PM   #3
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How does one determine if it is hip flexors or hamstrings?
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Old 05-18-2014, 12:24 PM   #4
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I don't know how to get you loose and all of that, but the best advice I've ever received about hinging is this: "Imagine you're trying to piss with a boner." I believe it was Dan John. It may sound vulgar, but it works.
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Old 05-18-2014, 02:09 PM   #5
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Quote:
Originally Posted by Bill View Post
How does one determine if it is hip flexors or hamstrings?
it's rarely hamstrings....it's usually under-used glutes, which causes tight hip flexors.... especially if you sit a lot, like at work, computer, car, couch, etc.
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Old 05-18-2014, 09:38 PM   #6
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I'm terribly tight hipped and it takes a lot for me to sink to parallel. My hamstrings are extremely tight and my adductors are tight.. I spend some time before I squat (which I should do every day) some some stretching like sitting on something lower than parallel and getting a good stretch, trying to get some mobility work in, just generally trying to work with opening the hips up.

There could be some imbalances and some tweaks you could do but generally speaking since you sit a lot like me there's going to be some work needed. Find things to try and be consistent with it when you find something that works!
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Old 05-18-2014, 11:32 PM   #7
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majority of the population have under activated glutes. itʻs time for everyone to build nicer asses.
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Old 05-19-2014, 06:09 AM   #8
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I've heard that KB swings and pull-throughs are handy for this purpose.
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