|Anyone who has done BJJ will tell you about the need for strong hips|
You study all the latest MWODS, Mobility circuits and yoga instructions, you are loose and flexible a real ‘lithe lemur’! Reading this post you probably deadlift and swing regularly in an attempt to improve that hip hinge you have read so much about.
But you seem to have lost that snap in your hips you used to have, or do you now have a case of creeping back pain due to elongating muscles that were pulling double time for your weak core? Dean Somerset wrote a great piece on just that issue here. While the persuit of tissue quality and improved movement is great, it does have its down sides. People have become hip flexor/adductor training adverse, because of an initial overreaction to tight hip flexors in the sedentary population at large, the rules however change for the athletic population.
Long story short aside from the almighty hip extension its seems abduction, adduction and flexion work are thrown in the trash. Once I started throwing hip flexor drills at clients I noticed something their eccentrics got quicker (makes sense when it pulls you into the hole) and subsequently their firing out of the bottom become strong thanks to a quicker stretch shortening turn over. Subsequently I started adding hip flexor and adduction work to grapplers routines and they all noticed a marked difference in their ‘squeeze’ and movement on the floor.
The adductor’s are a stabiliser in the front plane movements along with adductor’s; normally a lot of trainers ignore training these groups as tightness in this area’s can understandably cause issues. But this grappling and the call for adduction and abduction forces here is greater than other sports. Here are a few drills I totally nabbed off Cal Dietz that I’ve found work tremendously well for hip flexors and adductor’s, no innie outie machines in sight. The beauty of these is the core and glutes MUST remain tight while the hip flexors do their job!
Eccentric, Pause and Oscillating hip flexor drills
Eccentric, Pause and Oscillating hip adductor drills
These are a lot harder than they may initially look! If you start training the adductors heavy be sure to add in abduction work too.