Do You Need More Internal Rotation?
Do You Need More Internal Rotation?
Jun 19, 2019
squatuniversity.com
🚨How to Improve your Hip Internal Rotation Strength🚨 — 📌Hip joint internal rotation occurs when the femur rotates within the hip joint, toward the mid-line of the body. It also occurs in standing when the lower limb is fixed and the pelvis rotates — so the left side ASIS moves in front of the right side, for example, or vice versa on the other side. — 🖇A "normal" value for hip internal rotation is 45 degrees, although few individuals get anywhere near that level of movement and a minimum of
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Pull-up technique! Things to avoid! ❌ - Too much shoulder internal rotation - Pulling straight vertical - Pulling with shoulders, shrugging at the top - Pulling just arms - Trunk and legs flopping around, no core engagement (this leaks energy) - Gripping the bar with fingertips Things to try! ✅ - Externally rotate shoulders Cue: pull chest / sternum to the bar Cue 2: think about breaking / bending the bar - Tighten mid back musculature - Pull with mid back - Engage (set, brace) your core - Grip
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