No products in the cart.

improve your hip mobility with elite video membership

How To Improve Your Hip CAR (Controlled Articular Rotations)

 

A Hip CAR is the first place you should start to improve your hip mobility. The Hip CAR  (Controlled Articular Rotation) is the best way to ensure you are maintaining and strengthening the hip joint to its fullest capacity.

Most people do squats and lunges but when was the last time you SPECIFICALLY trained your hip?

The truth is when you have spent the time training your hip then lunges and squats are even more beneficial because the joints involved are functioning at a high level.

We use variations of the Hip CAR all the time in our Kinstretch classes.

 

Hip car for better hip mobility

 

How to improve your Hip CAR:

1. Add Blocking

Blocking is when you add a feedback mechanism such as a foam roller, the wall, or a coach’s hand. This will provide feedback on compensations.

Many people think they have a huge circle for their controlled articular rotation but actually extend their spine to fake motion at the hip.

The goal isn’t to lock someone into place but to provide feedback externally so they can internally navigate their bodies and perform the task with as little compensation as possible.

Check out the Hip CAR video below for this strategy with a yoga block.

 

 

Doing your Hip CAR up against the wall can be another great feedback tool.

With this Hip CAR variation, we see people fake the ability to abduct or open the hip up, like the classic fire hydrant exercise, by leaning away.

When we put the wall there and possibly an object between you and the wall we get feedback to not fake motion at the hip.

 

You might be shocked by how much range of motion you lose but that’s the point!

Controlled Articular Rotations are not about expanding range of motion but displaying strength and control with the range of motion that you currently have.

 

2. Add Variability To Your Hip CAR

Try these side-lying Hip CARs to feel how the hip is forced to work in a unique way. We can even add blocking by place a kettlebell or foam roller behind the back so you can feel when you rotate the spine to fake motion at the hip.

Changing the orientation of gravity can completely change the exercise.

 

 

3. Try Your Hip CAR In The Pool!

Whether you are limited and need some extra help, deal with arthritis, or just want to have a low-intensity recovery session, consider doing your Hip CARs in the pool. The water provides a unique resistance that can assist or challenge you depending on the angle.

 

 

View this post on Instagram

 

A post shared by Ian (@ianmarkow) on


Take a free hip mobility class with our Elite Video Membership.

 

As always if you have any questions let us know!

 

Post a Comment

Recent Posts
Categories

category
65d554002a306
0
0
Redirecting... please wait

Personalized Coaching

Work one on one directly with Ian

Mobility Coach Plus

An online course for coaches and therapist looking to integrate mobility training into their approach
A fitness exercise workshop for personal trainers, physical therapists, coaches and anyone interested in learning how to train the human body.

The Spectrum Workshop

Personal trainers, therapists, coaches and anyone interested in how to train the human body… this workshop is for you!
Take mobility and Kinstretch classes for FREE with the Elite Video Membership.

Elite Video Membership

Our class library and follow along programs in one membership. Get your first week FREE!

The Foundation

Our two phase beginner program built from the ground up.

Beginner and Intermediate Hip Mobility

A 12-week program with daily recommendations.

Shoulder Mobility

A 12-week program with daily recommendations.

Ian Markow teaches a core breathing class.

Core breathing program

A supplemental program delivered through our brand new app that you can take anywhere!
To

Total Body mobility

A Mixture of Mobility, Strength, Breathwork and Cardio

KETTLEBELL LEVEL 1

Build Strength, Mobility, and Conditioning!

ARTICLES YOU MIGHT ALSO LIKE

Rejuvenate Your Hips With This FREE Workout

In celebration of releasing our new Total Body Mobility Program, we are giving away one of our favorite workouts

What Supplements We Use For Post Work Out

After a challenging workout, your body craves the right nutrients to recover and grow stronger. While a balanced diet

How To Fix Your Barbell Squat Form

Several misconceptions about the correct barbell squat form and popular coaching cues persist. And those cues are hurting your

markowtrainingsystems.com 2023 © All rights reserved.