By Zach Columbia BS, NASM
Sport specific training varies across sports and the demand each sport places on the athlete’s body. It only makes sense that a baseball player would spend more time training the shoulders, than say, a basketball player would. However, a basketball player may devote more time to metabolic training than a golfer would. Sports performance training can and should be specific to not only the athlete’s sport, but also the position they play. However, one thing that never changes; regardless, of whether you’re a baseball player, football player, golfer, tennis star, or a stay at home mom with three kids, is the fact that human performance requires strength, power, and stability of the hips.
At the hip, we have complexity of muscles that come together to create both stability and mobility. In the front, we have our quadriceps group and our synergistic hip flexors. In the back, we have our gluteusmaximus, minimus, medius, and many other smaller muscles that assist in rotation and stabilization. The hamstrings also play a vital role in our ability to generate power at the hip. Finally, we have our abductor group that run along the outside of the leg and attach at the hip, and our adductor group which runs along the inside of the leg. This complex system of muscles creates a structure designed to stabilize, but also to produce great force in every direction.
Shakira was right when she said, “Hips don’t lie,” because the hips are key to human movement. Whether you stand, sit, bend, squat, walk, run, jump, shuffle, rotate, or dance you’re relying on your hips to generate the movement. So, you can see that for the athlete, training the hips are incredibly important to performance. They certainly don’t lie, and any athlete lacking the ability to properly fire any of the muscles in that complex system will struggle to perform at their fullest potential. But what if you’re not an athlete?
One thing that I’ve learned from simple observation is this – our society has terrible hip mobility, especially older men. As the hips weaken, the risk of injury increases. Both back pain and knee pain are directly linked to hip tightness and/or weakness, and weekend warriors are at greater risk of injury, due to the demands being placed on a deteriorating system. Regardless of whether you’re an athlete or not, we all have to (and want to) be able to move. So, if you don’t want using a walker to become a reality for you as you age, then you must train the hips! And never stop training the hips!
Fortunately at Pulse, we train every client like an athlete. We focus on training movements, movements that require you to produce force at the hips. These movements strengthen the system insuring you maintain your ability to stand, sit, bend, squat, walk, run, jump, shuffle, rotate, or dance. All things, I’m sure you want to keep doing for a long, long time.
And as the song goes…[the] hips don’t lie! What are you waiting for? Contact us today to see what we’re all about.