Kelly Starrett on Hip Extension & Movement Mechanics
The Chain of Movement
When we examine movement patterns, we must consider the system of systems. From your erectors to your glutes, down to your hamstrings and calves, everything connects in one continuous chain. This interconnected system is designed for extension and locomotion. When one part of this chain becomes compromised, other parts compensate. For instance, weak hip extensors often lead to overworked hamstrings, creating a cascade of compensation patterns throughout the body.
The Couch Stretch Test
A simple way to test your hip extension is through the couch stretch. Face away from a wall, kneeling, with one knee in the corner where the wall meets the floor. Your back foot should be pointing straight up. From here, attempt to squeeze your glute. Many people struggle with this basic position because their muscles are positionally inhibited. As you progress, you can move to a more upright position, increasing the demands on your hip extension.
Training for Extension
To improve hip extension, you need to incorporate movements that challenge these positions. Building strength in these patterns requires more than just static stretching. Bulgarian split squats, rear-foot elevated split squats, and tire flips are excellent exercises that reinforce proper hip extension. The key is not just getting into these positions but loading them appropriately and maintaining proper breathing throughout the movement.
Speed and Load
It's not always about lifting heavier weights. Sometimes, adding speed to hip extension movements can create new challenges and adaptations. The Bosch snatch, for example, combines hip hinging with explosive movement while maintaining proper extension patterns. Training for both size and strength requires varied approaches to movement patterns.
Movement Fundamentals
When analyzing movement patterns, we must consider the fundamental shapes and positions of our joints. The shoulder, for instance, has four primary movements: overhead, lateral, anterior, and posterior. Similarly, the hip has basic patterns of flexion and extension. Understanding these fundamentals allows us to program exercises that challenge these positions through different tools and variations, creating more complete and effective training programs.
Programming Variables
Exercise selection isn't just about choosing movements—it's about understanding how to manipulate variables. You can challenge movements through load (making them heavier), volume (increasing repetitions), speed, or metabolic demand. You can switch between open and closed chain exercises, use different implements like kettlebells or dumbbells, and incorporate various hip extension exercises to create a well-rounded program that addresses all aspects of movement competency.