Hip Control: The 3 Neglected Muscle Groups Missed By Exercisers

Neglecting These 3 Muscle Groups in Your Training Makes You Stiff and Tight and Creates Muscular Imbalances that Produce Nagging Pains that Seem to Never Go Away

Hey, Coach E here and what we’re about to discuss is going to FLY IN THE FACE of some of the most popular concepts in fitness and working out over the last few years…

That's right - if you've been following this advice, you've been messing up your body.

You might’ve heard these concepts from some of the biggest websites, magazines and trainers and you might get pissed off when you hear what’s up.

And you’ve got every right to be!...

Here’s the EMBARRASSING part - I’ve been one of the trainers sharing the very same advice I'm about to admonish.

Yep, I guess my wife is right – I don’t know everything.

But I’m obsessed with the body and how to get it feeling and moving better, so I’m always studying and experimenting and I’d be doing you wrong if I didn’t come clean so you don’t suffer the consequences from following this common method.

No, I’m not talking about any of that stupid stuff you see on infomercials designed for the sole purpose of parting you from your hard-earned money…

What we will talk about is a concept that’s moved the fitness industry in the right direction and proved beneficial to both athletes and people working out to be fit and healthy alike...

The problem is dysfunction, pain and injuries are likely to occur over time - not immediately - because this method of training is BIOMECHANICALLY IMBALANCED.

How This Popular Fitness Concept That Creates Imbalances In Your Body Came To Be...

I learned about this method from my first mentor in the fitness industry named Paul Chek… 

From 2005-2007, I invested around $10k in books, courses and intensives to learn as much as I could from him.

That was after around $40k for a 5 year honours degree in Kinesiology lol!

While common today, Paul was the first person I’d ever heard talk about creating resistance training programs based on something called the MOVEMENT PATTERNS, instead of bodybuilding style body part training (chest, bi’s, quads, abs, etc).

Paul’s system included 7 distinct movement patterns: squat, lunge, bend, push, pull, twist and gait.

I quickly implemented the system and found it to not only improve fitness and performance, but also EFFICIENCY, as it requires less time in the gym.

This was especially beneficial to the combat athletes I trained who were already in the gym 2-3 hours, 6 days a week.

Over the next few years, training based on “movements not muscles” became more and more popular with many other teachers promoting it including Gray Cook, creator of the Functional Movement Screen (FMS).

It was in 2008 when Men’s Health released a book called “The New Rules of Lifting” that the concept officially went mainstream

Since then, the trend has only grown stronger with the growth of powerlifting, weightlifting and the explosion of CrossFit, which all focus on these same exercises and movement patterns.

Here’s The BIG Problem Focusing on Lower Body Compound Exercises Like Squats and Deadlifts and Always Being Told to “Squeeze Your Glutes!”

While each of these movements focuses on the muscles in your body in a different proportion, they’re all essentially the same in that they train the muscles that make you stand up against gravity.

It doesn’t matter whether you’re doing a front vs back squat, stationary vs walking lunge or stiff-leg vs trap bar deadlift - you’re essentially training the same joint movements: hip extension, knee extension and to lesser extent, hip abduction and external rotation.

These exercises also work virtually the same muscles: the gluteus maximus, quadriceps and to a lesser extent, the hamstrings and gluteus medius.

So by following this system (not to mention the popular cue telling you to "squeeze your glutes") you're training the same movements and muscles while neglecting their opposites, creating muscular imbalances that ultimately lead to dysfunction, pain and worst of all - INJURY.

WARNING: Continue to Neglect These 3 Critical Muscle Groups AT YOUR OWN RISK!

Imagine you read an article that taught how bigger wheels on your car was better for acceleration and fuel economy…

Of course you’d want to put bigger wheels on your ride!

But what do you think would happen if you put bigger wheels on the left side of your car only?

Yep, you’d run into alignment issues and your tires would wear out a lot quicker.

Well, the same thing happens to your body when you strengthen one group of muscles but don’t strengthen their opposite.

And like we just talked about, squats, lunges and deadlifts all strengthen the glutes, quads and hamstrings without equal development of their opposing muscle groups.

Another BIG problem with this is that your neuromuscular system detects this strength imbalance and responds by tightening up the muscles on the opposite side, limiting your range of motion [1].

While it sucks for your flexibility and mobility, you should know that this neuromuscular reflex actually prevents injury!

The reason why is because when you’ve got a great deal more strength in one muscle group compared to its opposite, any level of force above what the weaker group can generate creates instability.

Greater instability always increases risk of injury to joints.

Now don’t get me wrong - the movement pattern approach is still sound and one I recommend and use myself, especially for athletes and those looking to stay strong and fit without spending having to spend every day in the gym.

It’s just incomplete and can lead to movement restrictions, dysfunction, pain and injuries when it’s not rounded out with the appropriate exercises and techniques to balance your body.

Here’s a Short List of Just Some of the Problems That Result From Continuing to Neglect These 3 Muscle Groups:

Because the human body is an interconnected system where every movement requires a complex interplay of muscle activation and relaxation, dysfunction in one area often results in problems in a completely different area.

This is called compensation and your body is a master at it.

Then, it's only a matter of time until nagging pains creep up on you then one day result in an injury keeping you from doing the things you love.

In fact, these are some of the most popular issues people run into:

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    LOW BACK PAIN and SCIATICA - lumbar stabilizer weakness and limited hip flexion and internal rotation are all proven to be strong factors contributing to chronic low back pain [2]
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    RESTRICTED HIP AND KNEE MOBILITY - hip extension, flexion, internal rotation and abduction are most limited as is knee extension
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    HIP PAIN - especially femoral acetabular impingement (FAI) and pain related to arthritis [3]
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    RECURRI​NG MUSCLE PULLS - the quads, hamstrings and groin are particularly susceptible [4]
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    KNEE PAIN - the body compensates for stiff hips via the knees, getting them to do things they’re not designed for resulting in knee pain aka patellofemoral pain syndrome (PFPS) [5] [6]
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    ACL INJURIES - research shows limited hip mobility is a strong predictive factor for ACL injury risk [7] [8]
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    DUCK FEET - because the external hip rotators are stronger compared to the internal rotators, they turn the feet out, causing further complications like flat feet and medial knee pain

Now that you’ve got a greater understanding of how the body and its muscles work, you can train it to optimize all of its natural abilities instead of focusing on just a few and creating imbalances.

The Little-Known Functions of the 3 Most Neglected Muscle Groups and How to Properly Train them to Restore Muscular Balance, Banish Pain and Improve Mobility and Performance

If you didn’t guess, the 3 muscle groups and associated movements neglected by most exercisers today are:

Neglected Muscle Group #1:

The Hip Flexors

The primary muscles that internally rotate the hip are the gluteus minimus, tensor fascia latae (TFL) and when the hip is flexed to 90° - the piriformis.

These muscles are by no means household names and if you already know them all, your knowledge of the human body is leaps and bounds ahead of most people.

The muscles of the hip flexor group include the iliacus, psoas, tensor fascia latae, rectus femoris and pectineus and as their name indicate, they flex the hip.

I separate the iliacus and psoas instead of saying iliopsoas because they have different functions, just like the function of the rectus femoris differs from the other 3 quadricep muscles.

As we discussed in the previous section, a little-known function of the psoas is LUMBAR SPINE STABILITY. [9]

Looking at the anatomy of the psoas, you can see how it attaches to all of the vertebrae in the lumbar spine and because of this, it also functions to extend not flex the lumbar spine, contrary to what many used to think.

Here’s the kicker - with 80%+ of people experiencing low back pain at some point in their lives, and flexion of the lumbar spine being one of the top causes, it’s NO WONDER low back pain continues to persist for so many, despite more people exercising than ever before.

It couldn’t be any other way since the only thing taught about the psoas and hip flexors is that they need to be stretched.

However, just like the quads, glutes, lats, biceps and every other muscle group you know, the hip flexors need to be strengthened for both health and performance goals.

Neglected Muscle Group #2:

The Hip Adductors

adductor strain anatomy photo

The primary muscles that adduct the hip are the adductor magnus, longus and brevis as well as the pectineus.

And while the name of these group indicate their primary function of hip adduction, this movement is not one often challenged whether we’re standing or lying down supine, prone or on the side.

The more important function of the adductors in conjunction with the hip abductors is PELVIC STABILITY when on 1-leg such as in walking and running.

The graph below shows muscle activity during running where the adductors fire when the leg is in 2 positions:

1) At toe off to decelerate hip extension (eccentric) and contribute to hip flexion (concentric).

2) Right before heel strike, where the adductors decelerate hip flexion (eccentric) and contribute to hip extension (concentric).

The different heads of the adductors also have different roles, where the adductor magnus contributes to hip extension while the adductor longus and brevis contribute to hip flexion.

Based on this knowledge, it’s clear that the adductors are not only a very important muscle group in the body, but one with complex roles not trained by that stupid hip adductor machine you see in gyms.

So the fact that the only thing we’re taught to do to the adductors is stretch them shows there’s a lot of potential waiting to be tapped into once you begin properly training this muscle group.

Neglected Muscle Group #3:

The Hip Internal Rotators

The primary muscles that internally rotate the hip are the gluteus minimus, tensor fascia latae (TFL) and when the hip is flexed to 90° - the piriformis.

These muscles are by no means household names and if you already know them all, your knowledge of the human body is leaps and bounds ahead of most people.

Now, you may think, “Why do I need hip internal rotation?”


Here are a few activities that require active hip internal rotation or the hip internal rotators to stabilize the pelvis:

Hitting drives and irons CONSISTENTLY requires full hip mobility and control

Throwing kicks in the striking arts requires impressive hip rotation

Being agile while skating with a low centre of gravity requires strength through the full range of hip motion

You might not know this but sprinting requires a great deal of hip rotation because without it the feet and pelvis wouldn't maintain alignment

While it’s clear internal hip rotation is an important movement, what you don’t see is that these muscles are key contributors to a critical aspect of proper hip function called JOINT CENTRATION.

Joint centration is all about keeping the head of the femur (thigh bone) centred in the acetabulum (socket) so it moves smoothly without any impingements or bone-on-bone impediments that will cause pain and injury.

If you squat or deadlift and push your knees out, you’re strengthening the external rotators and without also strengthening the internal rotators, your hip joint will get out of balance, resulting in dysfunctional movement patterns, mobility restrictions and eventually, pain and injuries.

Now, if your head is spinning a little bit, don’t worry, I’m going to make it DEAD SIMPLE to correctly implement everything we’ve discussed up to this point…

However, the last critical point I must highlight for you is this:

Properly Training These 3 Neglected Muscle Groups Does NOT Mean Just Stretching

If you search for exercises for the hip flexors or adductors, you’ll mostly find static stretches (and you won’t find much at all for the internal rotators).

That’s because the typical approach treats these as “problem muscles” that tighten up...

And the common (and incorrect) approach to tight muscles is static stretching.

Negative acute effect of static stretching on performance pre-workout [10]


Static stretching reduces repeated sprint ability [11]


Static stretching impairs explosive performance for at least 24 hours [12]


Static stretching before endurance run (30 min) decreases performance, increases energy cost [13]

While length of these muscles is an issue that must be addressed, the reason why they’re tight is counter-intuitive - they’re typically undertrained and as such, WEAK!

And because the opposite muscle groups are much stronger because of all the work they get, a strength imbalance occurs. ​

Your neuromuscular system sees this and tightens these untrained muscles up to restrict movement and prevent injury.

This is a primitive reflex developed to help you stay alive because if you were allowed full range of motion without the strength to control the range, your risk of injury would increase and getting hurt out in the jungle or savannah would be a bad idea from a survival perspective.

So how do we properly train these neglected muscle groups and restore balance, eliminate dysfunction and improve mobility?

I’ve simplified the process for you so you can put it to work immediately:

INTRODUCING HIP CONTROL:

Your Blueprint for Greater Lower Body Strength, Stability and Mobility and Eliminating the Problems Associated with Muscular Imbalances

Hip Control is designed to restore the natural function and movement of your hip joint to eliminate problems like recurring back pain, hip and knee pain, inflexibility and immobility and injuries due to muscular imbalances. 

You'll encounter a number of techniques in the course, including the following:

Technique # 1: Dissociation


Dissociation creates joint and movement independence in your body by breaking coupled movements.

There are 4 primary coupled movements affecting the hip that must be broken to restore proper function using the Dissociation technique, otherwise you’ll never restore the natural capabilites of your body.

Technique #2: End Range Activation Sequence

To most effectively increase range of motion, you need to strengthen the muscles that can act at that range.

At every end range of motion you can strengthen 3 groups of muscles: the muscles that take you into the range, take you out of the range and the rotators.

By strengthening all 3 groups, you’re telling your neuromuscular system, “We’re strong and stable here - let us use it!”, preventing the reflexive tightening of muscles.

If you’re looking for greater flexibility and mobility, the End Range Activation Sequence is your ticket.

Technique #3: Full Range of CONTROL

My favourite definition of movement control is from movement teacher Moshe Feldenkrais who defined it as “movement reversibility”.

Movement reversibility means that at any point through a range of motion, you can stop and resume or reverse that motion along the same path.

By utilizing techniques that develop full range of control (ROC), you’re building strength and stability through the full range, which decreases injury risk.

You’re also strengthening the passive tissue system, including ligaments and other passive joint structures, for added “backup” stability in case of muscular overload due to fatigue or motor control errors.

These are just 3 of many techniques in Hip Control that will help restore your body’s full function and mobility.

But it’s not just the innovative techniques you’ll learn that get results, but the SEQUENCE in which the techniques are executed.

This is Hip Control in a nutshell.

But that’s not all...

12-Week Hip Control Course Overview

Hip Control isn't just a collection of random exercises...

It’s a 12-week guided course where you're introduced to various techniques in the CORRECT SEQUENCE and everything is laid out in any easy-to-follow format so all you’ve got to do is “plug and play”.

I’ve designed the course like this for 2 reasons:

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    To give you only what you need, when you need it to so you don’t get crushed by information overload
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    So you can implement the program into your life without sacrificing time dedicated to the things you love like family and hobbies

PLUS, the routines are designed for the busy person in mind requiring ZERO equipment and just 15-20 minutes, 4 days a week - tack these routines onto the end of your already scheduled workouts or do them at home.

And most importantly, when you follow the course as designed you’ll quickly feel stronger, more stable and move with greater freedom than you ever have before.

Module 1

• Basic movements and hip joint anatomy

• Assessments including a challenging and complex movement goal

• The concepts of alignment and joint centration with exercises

• An introduction to dissociation with exercises to begin the process

Module 2

• Restoring soft tissue quality and function with Active SMR

• Open vs. closed chain movement

• Additional movements of the hip

• Additional exercises to train dissociation

Module 3

• Hip Control Routine #1 (HC1)

• Introduction to the key positions of Hip Control

• Flexibility vs. mobility

• Scaling movements

Module 4

• Progression of HC1

• Refinement of the Key Positions

• Training on and exploration of the lower body Fundamental Movement Patterns

Module 5

• Hip Control Routine #2 (HC2)

• The M/AP: Movement and/or Activation Pattern

Module 6

• Progression of HC2

• Mid-terms! Re-assessment to gauge progress

• End Range Activation to gain and solidify mobility: agonists, antagonists, rotators

Module 7

• Hip Control Routine #3 (HC3)

• Control = Movement Reversibility

Module 8

• Progression of HC3

• Passive tissue strengthening

Module 9

• Hip Control Routine #4 (HC4)

• Transitions

Module 10

• Progression of HC4

• Ensuring measurable progress through aids i.e. increasing height with hovering side kicks

Module 11

• Hip Control Routine #5 (HC5)

• Progression through increasing complexity for continued neuromuscular adaptation

Module 12

• Finals! Re-assessment #2

• Progression of HC5

This is Hip Control in a nutshell.

But that’s not all...

As Part of the Hip Control Launch Celebration, You’re Getting These 2 FREE Bonuses:

FREE Bonus #1:
Hip Control Life Hacks

This mini-course covers 4 common activities of daily living, showing you different ways of doing these activities and exercises you can perform to further develop the new ranges and abilities you’ll build with Hip Control.

You're already doing these things every day - you might as well make the most of them!

The 4 activities covered are:

1. Walking Stairs

2. Sitting at a Desk

3. Cycling

4. Getting Up From and Down To the Floor

When you implement the concepts and techniques you’ll discover in this mini-course you’ll get even faster results than following the program on its own.

Plus, I've integrated these Life Hacks directly into the 12-Week Course so there's no thinking or extra time required on your part.

FREE Bonus #2:
The Ultimate Hip Mobility Warmup

This 10-15 minute warmup routine targets every muscle and movement in your hips to ensure they’re ready to go, helping prevent injury and improve workout performance.

Perform before any workout or sport where you're using your lower body i.e. lifting weights, running, hockey, martial arts, golf, etc.

Here Are Just a Few Examples of Results People Are Getting Following These Methods...

Maureen

"I started Hip Control because I had terrible sciatic nerve pain in one leg.

As a result of Hip Control I can now get into and out of the car without pain. Going up and down stairs is much less problematic. I will need to continue to work on all of these exercises for quite awhile to keep the sciatic problems at large

Previously I had worked with an athletic therapist and there was no improvement just a waste of around $ 300.00."

"I invested in this course because I was looking to increase flexibility and control for my kicks in Muay Thai and for my guard work in BJJ. I have previously used other courses of Eric's and I was sure this would not disappoint.

I can get deeper into squats without pain or binding. I feel like I can move with more control and my balance is better too. Additionally, after not going to the gym for 6 months and only doing my martial arts and the Hip Control program I hit an all-time personal record with my dead-lifts (about 30lbs above my previous PR) which I fully attribute to the increased strength in my stabilizer muscles from doing Hip Control.

Standard "gym class" stretches like trying to touch my toes, do "the splits" and the like. I would see improvement while I was doing them every day but if I missed any time my results would vanish.

The clear and detailed guide videos that walk you through each technique before going "live." Having the coaching videos separate from the follow-along videos made it nice and convenient."

Ryan

Pablo Renato Taphanel

"Since starting Hip Control, I feel my hips with better range of motion and control , and more strength in movements that were "crampy" in the beginning.

I have practiced martial arts and gymnastics since I was a kid. I have made several courses of functional training, personal trainer and my own methods. Mostly, all these things helped me to my progress.. With the pass of years I became more selective , this is the reason because I choose Precision Movement Courses.

I like very much the progression and structure of the course. The weekly dissociation is great. The Master manual has very useful info.

There are many exercises I never did before and I loved the most challenge movements.

I am absolutely in agreement with the course. Thank you Eric!"

"I started HC because I wanted to increase my range of motion and strength in squats and improve my strength, durability and mobility in deadlifts, running and other hip use activities.

As a result I now have much deeper squats, greater feeling of strength and stability, more mobile and looser hips, and my deadlifts feel safer.

There is nothing out there for this level of improvement performance, only stretches, rolling and non-progressive non-programmatic, unstructured exercises to improve core balance.

I think the early phases were my favourite as the activation of unused muscles seemed to provide the most in unexpected relief and benefit, but then the later phases build on and solidify those gains."

Daniel

Here's Our “Movement Improvement”
Promise To You:

Signup for Hip Control and we promise that you will:

  1. Learn exercises you can do, regardless of your fitness level
  2. Be guided step-by-step with easy-to-follow instructions
  3. Be able to fit the program into your busy life
  4. Get the support you need, when you need it
  5. Move more freely with less pain and greater mobility and control

And you’re backed by our industry leading 1-year money-back guarantee, so you’ve got 1 full year to hold us to our word and if we don’t keep our promise or you’re unsatisfied for any other reason, all you’ve got to do is email us and you’ll get your money back, no questions asked.

That’s how confident we are that Hip Control will help you restore proper function of hips for pain-free movement and mobility.

That’s it.

Now let’s talk about what it’ll take you to get started right now...

A lot of the people who have the types of problems that Hip Control addresses go for a massage, which typically costs $70. And the benefits are gone in a day or two.

Same goes for a personal training session with an average trainer who got his certification in a weekend and probably won't be able to help.

If you’re paying out-of-pocket for physio or chiro, the rates per session are in the same range and the goals of these modalities is to restore you to your previous level of function.

Hip Control on the other hand addresses the fundamental root causes of common dysfunctions, chronic injuries and pain, not just when you’re going through the course, but for the rest of your life with the ultimate goal of giving you greater mobility and movement longevity.

You also get access to the course and all the written and video content now and keep access FOREVER plus you’re entitled to all updates of the materials.

Based on the # of exercises and routines in Hip Control, you'd require a minimum of 8 sessions and at my current rate of $150 per hour that's $1200 right there.

So while the investment you're making for Hip Control is similar to 1 or 2 massage or training sessions, the benefits are infinitely more valuable as you’re not just being shown what to do, you're taught why you’re doing it.

Are you ready to restore your hips to full function and mobility?

Special Price: Only $99!

Here's How Hip Control Benefits Common Sports and Activities:

You’ll be able to do exercises like squats through a greater range  with more stability and eliminate nagging issues that might be holding back your performance.

The techniques you’ll discover will restore lost ranges of motion that most cyclists have, those both recreational and serious about riding.

You’ll improve hip rotation which  is critical to both a powerful golf swing and keeping your back healthy and injury-free, keeping you on the greens all year.

You’ll be able to throw higher, more powerful and more fluid kicks than ever after going through Hip Control.

Working the guard and mount and all those funky Eddie Bravo positions will be easier than ever before once you’ve restored full range of motion with Hip Control.

Hip Control will restore full range and function of your hips to counter the effects of running that keeps you in a very limited range, causing your body to adapt to this position by decreasing your overall hip mobility.

Hip Control will help you get down and dirty in the garden and come out of a marathon gardening session without an achy low back, hips or knees.

Hit the slopes and carve like an animal with control after restoring mobility and stability of your hips with Hip Control.

The precise benefits you experience depends on your life and goals because restoring function, muscle balance and mobility makes everything you do better.

Like I said this course will payoff for the rest of your life…

These are just some examples of how Hip Control benefits specific sports and activities but like I said earlier - restoring function, muscle balance and mobility makes everything you do better.

Take your game to the next level today:

After you complete your order, you’ll be directed to Module 1 of Hip Control where you’ll get the 76 page Master Manual breaking where you’ll learn all about hip anatomy, movement and bioemechanics, as well as all of the concepts that make Hip Control so effective.

You'll be walked through some simple assessments and get Hip Control Routine #1 to perform for the week. 

Each week thereafter you get:

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    A​​​​ Coaching Email giving you further background on the upcoming Module
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    A Training Guide PDF outlining your routines for the week and including pictures and bullet point descriptions of each technique
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    Access to both streaming and downloadable HD videos so you do everything right

So let's get started today and finally address the ROOT CAUSES of many nagging issues and dysfunctions:

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Hip Control is a MUST HAVE for coaches and anyone who wants to live a healthy, active life.

I’ve gone through the Hip Control manual and modules thoroughly and I’m hard pressed to find a more complete guide to one of, if not THE Most Complicated Joint Complexes in the human body.

Coach E has done an amazing job in distilling the research into a simple, easy to follow series of modules that will both educate the user and help them achieve optimal hip mobility, mechanics and CONTROL.

As a strength coach that focuses on Hardstyle Kettlebell Training, this resource is ESSENTIAL for both extension-dominant athletes, giriveks and an active population as it is for anterior-dominant “everyday” folks that want to get out of pain and move well to live life.

The section on proper BREATHING alone is a game-changer and will completely transform anyone’s exercise regimen let alone their overall health and sense of well-being.

Hip Control is a MUST HAVE for coaches and anyone who wants to live a healthy, active life."

Chris Lopez, BScHK, CSCS, SFGII
Strength Coach
KettlebellWorkouts.com
KettlebellStrength.CLUB
AlphaDadProject.com

Chris Lopez

Special Price: Only $99!

Frequently Asked Questions About Hip Control

Q: Why don’t I get all of the material at once?

Q: Am I too old or out of shape to do the exercises?

Q: How long do the routines take?

Q: What’s the difference between Hip Control and the Hip Flexibility Solution?

Q: I can’t afford $99. Why is this so expensive?

Special Price: Only $99!

References:

1. Key, J., Clift, A., Condie, F., & Harley, C. (2008). A model of movement dysfunction provides a classification system guiding diagnosis and therapeutic care in spinal pain and related musculoskeletal syndromes: a paradigm shift—Part 1. Journal of bodywork and movement therapies, 12(1), 7-21.

2. Prather, H., Cheng, A., Steger-May, K., Maheshwari, V., & Van Dillen, L. (2017). Hip and Lumbar Spine Physical Examination Findings in People Presenting With Low Back Pain, With or Without Lower Extremity Pain. journal of orthopaedic & sports physical therapy, 47(3), 163-172.

3. Bagherifard, A., Jabalameli, M., Yahyazadeh, H., Shafieesabet, A., Gharanizadeh, K., Jahansouz, A., & Khanlari, P. (2017). Diminished femoral head–neck offset and the restricted hip range of motion suggesting a possible role in ACL injuries. Knee Surgery, Sports Traumatology, Arthroscopy, 1-6.

4. Tak, I., Engelaar, L., Gouttebarge, V., Barendrecht, M., Van den Heuvel, S., Kerkhoffs, G., ... & Weir, A. (2017). Is lower hip range of motion a risk factor for groin pain in athletes? A systematic review with clinical applications. Br J Sports Med, bjsports-2016.

5. Roach, S. M., San Juan, J. G., Suprak, D. N., Lyda, M., & Boydston, C. (2014). Patellofemoral pain subjects exhibit decreased passive hip range of motion compared to controls. International journal of sports physical therapy, 9(4), 468.

6. Steinberg, N., Tenenbaum, S., Hershkovitz, I., Zeev, A., & Siev-Ner, I. (2017). Lower extremity and spine characteristics in young dancers with and without patellofemoral pain. Research in Sports Medicine, 25(2), 166-180.

7. Havens, K. L., & Sigward, S. M. (2015). Cutting mechanics: relation to performance and anterior cruciate ligament injury risk. Medicine and science in sports and exercise, 47(4), 818-824.

8. Bagherifard, A., Jabalameli, M., Yahyazadeh, H., Shafieesabet, A., Gharanizadeh, K., Jahansouz, A., & Khanlari, P. (2017). Diminished femoral head–neck offset and the restricted hip range of motion suggesting a possible role in ACL injuries. Knee Surgery, Sports Traumatology, Arthroscopy, 1-6.

9. Penning, L. (2000). Psoas muscle and lumbar spine stability: a concept uniting existing controversies. European Spine Journal, 9(6), 577-585.

10. Kallerud, H., & Gleeson, N. (2013). Effects of stretching on performances involving stretch-shortening cycles. Sports medicine, 43(8), 733-750.

11. Beckett, J. R., Schneiker, K. T., Wallman, K. E., Dawson, B. T., & Guelfi, K. J. (2009). Effects of static stretching on repeated sprint and change of direction performance. Medicine & Science in Sports & Exercise, 41(2), 444-450.

12. Haddad, M., Dridi, A., Chtara, M., Chaouachi, A., Wong, D. P., Behm, D., & Chamari, K. (2014). Static stretching can impair explosive performance for at least 24 hours. The Journal of Strength & Conditioning Research, 28(1), 140-146.

13. Wilson, J. M., Hornbuckle, L. M., Kim, J. S., Ugrinowitsch, C., Lee, S. R., Zourdos, M. C., ... & Panton, L. B. (2010). Effects of static stretching on energy cost and running endurance performance. The Journal of Strength & Conditioning Research, 24(9), 2274-2279.