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Fitness

Hip Mobility – Unleash Your Power

Taking care of the tightness in abductors, adductors, and hip flexors so that you can fully realize the potential of a fully mobile hip.

Mike Tromello

Written by Mike Tromello Last updated on Nov 22, 2021

Our previous video dealt with Ankle Mobility. This time, I want to review your hip flexibility, specifically abductors and adductors, and hip flexors, predominantly how tightness in those areas hinders your mobility.

Our previous video dealt with Ankle Mobility. This time, I want to review your hip flexibility, specifically abductors and adductors, and hip flexors, predominantly how tightness in those areas hinders your mobility.

Basic Hip Mechanics

Let’s take a look at the fundamental structure of the hips. There’s a group of six muscles and you can fairly compare the structure to the rotator cuff muscles of the shoulder. You can read a lot more about the mechanics of the hips here: The Balance of Power in the Hips. I am going to just get into the actual work in the video below. But, here’s a nice quote from the article to put it all in perspective.

These muscles, along with the ligaments, provide the hip with a balanced sense of stability. From there, layers of muscles allow the femur (thigh bone) to move in all directions. Many of the hip muscles do several things, like bring the hip forward and rotate it inwards, or move it backward and into external rotation. Instead of focusing on what each individual muscle does, you can create a sense of balanced strength and mobility throughout the hip’s range of motion. Once you do, everything tends to work (and feel) a whole lot better.

Jennifer Pilotti

Poor hip extension is associated with tight hip flexor muscles, which are the muscles in the front of your leg that stretch when you try to move your leg back behind you. To add to this tightness, some of your hip flexor muscles are short and broad, and these types of muscles tend to be hard to stretch.

The hip flexor muscles are also hard for most people to isolate for stretching or active movements that require flexibility. Then, there’s the adductors and abductors which perform differently in men and women but also play a role in your hip mobility.

I am working with Wade Maselich, again, over at my gym Precision CrossFit in Agoura Hills, California, as part of this series. We start this video with some tests that you can do on yourself to see how mobile our hips are. It follows with some massage techniques leading into stretches and movements that will help create more flexibility.

Finally, how you can strengthen your hips as part of your mobility practice for this pivotal segment of your body. Michael Tromello and Wade Maselich of Precision CrossFit in Agoura Hills, California, are your hosts. This is part of a series of videos so check for them in our Mobility Work Playlist on this channel.

Hip Mobility - Unleashing Your Power

Keep an eye out for more upcoming instructionals in the coming weeks or just click on the word tag Tromello Instructionals to pull them all up.

Mike Tromello

About Mike Tromello

Mike, a graduate of Occidental College, spent three years playing for the SCIAC Champion Tigers, graduating with his bachelor’s degree in 2005. In the summer of 2005, Mike spent six months playing professionally in Europe for the Gefle Red Devils of Sweden. Mike also served as the defensive coordinator for the organization’s prep team, as well as the head strength and conditioning coach.

Upon his return home, Mike went back to Occidental College to complete his master’s degree and earn his secondary school teaching credential, which he completed in the spring of 2006. In December of 2006, Mike represented Team USA against Team Canada in a football showdown between the two countries. Between 2005 and 2009, Mike spent five seasons as the strength and conditioning and secondary coach for the Occidental College football team.

In September of 2008, Mike took over as the middle school strength and conditioning coach at Harvard-Westlake School. Here, he was put in charge of the school’s developmental strength and conditioning program. For eight years, Mike aided in the school’s creation of a vertically-integrated strength program. Within this program students where taught how to build a technical weightlifting base, starting in the seventh grade, that was developed upon over time. Through technical efficiency learned at a young age, students vertically integrated to the high school program where strength was developed further. This program received much acclaim by major strength and conditioning associations, such as the NSCA. It also led Mike to publish a book on the subject matter: “Building the Beast: A comprehensive Guide to Adolescent Strength & Conditioning.” In addition to this work with adolescents, Mike also was the Head Strength & Condition Coach for the Varsity Water Polo and Track Teams. By the completion of his tenure at HW, Mike was a part of 2 National and 3 CIF Championship Teams. Mike was also put into the HW Water polo Hall of Fame.

In addition to his work as an elite strength & conditioning coach, Mike is also an accomplished CrossFit and Weightlifting coach. Over the past several years he has coached multiple athletes, all of whom have fared very well, to the national and world levels of Weightlifting: Frank Datello (2018 University National and AO3 Champion), Urbana Sepulveda (2019 Masters National Champ, 2019 Masters Worlds Silver Medalist, 2019 World Open Champ), Margie Rivas (2019 World Open Silver Medalist), Hannah Hall (2020 Youth & University National Champ), Crystal Riggs (2012, 13 & 15 American Open Championships, and 2015 & 16 USA Nationals), Katie Crowe (2012 & 13 American Open Championships), Chrissy Barron (2015 American Open Championships), Nathan Doud (2015 American Open Championships), Deanna Douglas (2015 & 16 University Nationals), Danielle Marino (2015 & 16 University Nationals), and Evan Hardman (2016 University Nationals), Lindsey Valenzuela (2009 American Open Championships) . In CrossFit he has coached multiple Games and Regional athletes, such as Hunter McIntyre (2019 CrossFit Games), Team Torrance Training Lab (2018 CrossFit Games), Tori Dow (2017 & 18 CrossFit Games), Hannah Hall (2018 CrossFit Games), Bill Grundler (2016 CrossFit Games 45-49 Silver Medalist), James Grundler (2015,16,17, & 18 CrossFit Games), Alison Locke (2014 & 16 CrossFit Games), Dan Wells (2015 CrossFit Games), Greg Smiley (2013 CrossFit Games), Chelsey Grigsby (2018 CrossFit Games), Dane McLaughlin (2018 CrossFit Regionals), Nolan Gouveia (2018 CrossFit Regionals), Katie Crowe (2011,12,13,14, & 15 Southern California & California Regionals), Jessica Goeser (2012,13,14,15 & 16 Southern California & California Regionals), Lindsey Deitsch (2014, 15 & 16 Southern California & California Regionals), and Daimino Stewart (2014, 15 & 16 Southern California & California Regionals), to name a few. In addition, he has coached his gym’s team (TEAM PRECISION) to every Regional / Sanctional since the inception of the CrossFit Games Open in 2011.

-WINNER OF THE 2016 STAR PHYSIQUE AWARD FOR MOST INSPIRING COACH IN HEALTH AND FITNESS
-MASTERS DEGREE
-CERTIFIED STRENGTH AND CONDITIONING SPECIALIST (CSCS)
-REGISTERED STRENGTH AND CONDITIONING COACH WITH DISTINCTION(RSCC*D)
-USAW NATIONAL COACH
-USAW LEVEL 2 COACH
-CROSSFIT LEVEL 2 COACH
-CIF COACHING CERTIFIED
-CALIFORNIA TEACHING CREDENTIAL

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