05/12/2020
😃🔆😁Yes, my front hip IS indeed moving on the concentric action of this Single Arm Cable Row with Low Reach.
🤔But why might I be concerned with what my hip is doing on “an arm exercise”? 🤔❓❓❓
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❇️The main joint actions that I am trying to bias within my front hip are:
🔷- Hip Flexion
🔷- Hip Internal rotation
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🙄Ok, so what? Big deal. 🙄
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🔥When our hip approaches 90 degrees of flexion the internal rotation torque of the internal rotator muscles (anterior fibers of Glute Med & Min) increases 8 fold (Delp, et al) . 🚶🏼♀️🚶🏼♀️🚶🏼♀️
🌟At the end of the gait cycle as the hip moves into extension, the body needs to access to enough internal hip rotation in order for the pelvis to move forward over the femur of the stance leg. 🚶🏼♀️🚶🏼♀️🚶🏼♀️
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🦵⚽️🦵⚽️But here’s the kicker (no pun intended) -
If we do not have access to the position and to the muscles that control sufficient internal hip rotation, our body will employ compensatory strategies to get by in the short term. 😶😶
😨😨Some of the unconscious compensations our body repeatedly employs can include over-pronation at the feet, reduced step length, and increased lumbar extension. Having a deficit in our ability to internally rotate at the hip inevitably can cause dysfunctions through the kinetic chain & can result into injuries from the ankle, to the spine, and to the shoulder. 😖🤕
👉Keep in mind that activities that also require deep hip flexion, such as squatting, can also cause the body to develop additional layers of compensatory movements if there are Hip IR limitations. 😭😭
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In the weight room, we serve our body best when we TRAIN POSITIONS 🏃🏼♀️⛹🏼♀️🏌️♀️🏄♀️🏋🏼♀️and TRAIN GAIT 🚶🏼♀️🚶🏼♀️🚶🏼♀️and not just solely see exercise in terms of isolated movements of body parts🦵🦶👃✋.
So my question to you: if nothing in our body ever acts in isolation, why weight train as if it does? ❓❓❓
📚Sources:
“Joint Structure and Function: A Comprehensive Analysis”. Fourth Edition. By Pamela K. Levangie and Cynthia C. Norkin.
