Standing Cable Anti-Rotation Chop
What Does It Do: As noted above, it’s a great exercise that trains anti-rotation, while also training the hip stabilizers simultaneously.
Key Coaching Cues: Assuming an athletic position (chest out, hips back, knees slightly bent), stand perpendicular to a cable system with the arm/cable set at around chest height. Grabbing a rope (I like to double the rope so that I can train grip strength as well), you’ll then “rotate” (through the chest) making sure to pull the cable out in front of your body to increase the range of motion.
In addition, you want to make sure to keep your hips/pelvis as stationary as possible. If you’re having trouble doing so, widen your stance to make it easier. Conversely, to make it more challenging, narrow your stance.
Prone Hip Flexed Hip Rocking
What Does It Do: helps to mobilize the hips into adduction/abduction.
Key Coaching Cues: Starting in a quadruped position, flex one hip to 90 degrees. From there, simply “rock” side to side making sure to limit movement from the lumbar spine and focusing more on the hip capsule itself. It’s important to note that this is a self limiting exercise. Meaning, don’t be too concerned with range of motion here – just use what you have and try to improve on that as you go.
Standing hip internal-rotation drill
Face a pulley machine and grab the rope with an overhand grip. Pulling through the elbows, take the middle of the rope in a straight line towards the bridge of your nose. The key is to make sure you fully retract the shoulder blades at the midpoint, squeeze, and then return to the starting position.
Deep squat hold
The key here is to make sure you keep your chest “tall,” and to push your knees out with your elbows in the bottom position. Yep, those are your adductors. As well, move side-to-side and back and forth to help open up the hips a bit more. I like to do this one sporadically throughout the day for 30 second holds. Use discretion while at work, though. If you’re not careful, you’ll rip your pants and then you’ll miss Hawaiian shirt day
Half Kneeling Adductor Dips
Assume a half kneeling position, and be sure to place the hips in terminal hip extension – many people will try to cheat and flex at the hip. From there, simply “dip” to wear you feel a good stretch (don’t be surprised if you can’t get too low), hold for a one second count, and return back to the starting position. As part of a dynamic warm-up, perform 6-8 repetitions per side. As well, you could also include this exercise as a “filler” in between sets of your actual training session.
Half Kneeling Cable Anti-Rotation Press
Much like half kneeling chops or lifts, you’ll be using a standard cable system, albeit here you’ll set up facing away from the cable machine. You want to think about “being tall” throughout the duration of the movement. No slouching, lurch. You can scour the gym floor for loose change later. Chest up, shoulders back. Your standing leg (the one you’re not kneeling on) should be more towards the mid-line of your body, with toes pointing straight ahead. As well, you want to squeeze the glute of the kneeling leg as hard as you can (which provides a nice active stretch of the hip flexors). It’s important to keep tension in the rope the entire time; don’t let the rope go slack! Simply “press” the rope out in front of you, making sure to rotate through the chest and not the lower back. Perform all reps on one side, then switch and do the same on the opposite side.
Double Calf Stretch
Do you sit all day? Wear heels? Tuck your pelvis under because it is the “proper” way to stand? However your pelvis became tucked, the double calf stretch is a great way to see if your pelvis can even move! Place your hands on the seat of a kitchen or desk chair and step your feet up onto a thick, rolled towel. Line up the outside edges of your feet and straighten your knees all the way. Your weight should be back in your heels and all your toes lift-able. See if you can lift your tailbone up the the ceiling without bending your knees. No? Do this exercise a few times a day, holding up to a minute,until you can.
Inner Thigh Opening
This is another great exercise for stretching the adductors while the hip joint is externally rotated a bit. Lying on the floor, place the soles of the feet together and let the knees drop open to the sides. The height of the legs above the floor indicates the tension in the groin and hips. How high are your knees from the ground? If the stretch invokes too much sensation, rest, and then resume the stretch when you’re ready!