Screwing the leg into into the hip?

[SFE]

Hi everyone!

I have a copy of Pavel's Naked Warrior and I have a question about the Pistol. There has been pleanty of information around about screwing the shoulder into it's socket (the pec-lat lock for CST) but not much has been mentioned about the hip in the same aspect...

The reason that I bring this up is that while training my one legged squats I often have a pain (more like discomfort, but annoying none the less) in my hip afterwards. I was wondering if there is something that I am missing, IE perhaps a certain way of contracting around the joint, etc. Pavel focuses quite a bit on the idea of the pec-lat lock with the one arm pushup but nothing is mentioned of a "locking" of the hip with the Pistol. I may be overcompensating since I cannot perform the Pistol without falling backwards since my body weight doesn't work that way. I'm also curious how this relates to the FCBD....

Any advice would be great!!!

Thanks!

[crubio]

Steve,

Why don't you ask Pavel over on the DragonDoor forum? He would be able to explain it in detail I'm sure.

[SFE]

That is a good idea :oops: ! I'll have to do that....I'm still wondering if there are any ROM exercises that I could do to help loosen up my hip; infinities, etc.? I just don't want to have the same problem once I get into the higher levels of FCBD...

[crubio]

That is a good idea :oops: ! I'll have to do that....I'm still wondering if there are any ROM exercises that I could do to help loosen up my hip; infinities, etc.? I just don't want to have the same problem once I get into the higher levels of FCBD...

Hip Circles
Smaller Hip Circles (figure 8s, clovers(q1+q2+q3+q4 circle=clover), diagonals)
Leg Infinities, Diagonals (q1 circle+q3 circle = diagonal OR q2+q4)

Definitely the clovers are for more advanced ROM but they also provide greater degrees of dynamic flexibility, ROM, injury prevention and the like. Leg fencing volume 1 has lots of info on this.

I Still do not know what screwing the hip into the socket means. Perhaps one of the more knowledgeable/advanced ROSS guys would know.

[SFE]

Thanks for all of the advice Christian! I'll be sure to work on those exercises!

Perhaps I'm using the wrong terms when I say "screwing into my hip." I'm looking to see if there is any type of flexation that would produce a similar "pec-lat lock" with my hip. It's just that sometimes I feel as if my hip is going out of socket when I put all my weight on it (my leg feels like it is being pushed up and to the side, out of socket)...I get a similar sensation while doing the splits or hurdler stretch every once and awhile; I have to get up and move my hips around and then sit back down into it.

I know of a few people that I've trained MA with having had similar sensations but I don't know if this might be a trait that certain people have or if I'm just doing something wrong :? ...

Hope this helps!

[crubio]

I'm looking to see if there is any type of flexation that would produce a similar "pec-lat lock" with my hip. It's just that sometimes I feel as if my hip is going out of socket when I put all my weight on it (my leg feels like it is being pushed up and to the side, out of socket)...I get a similar sensation while doing the splits or hurdler stretch every once and awhile; I have to get up and move my hips around and then sit back down into it.

I know of a few people that I've trained MA with having had similar sensations but I don't know if this might be a trait that certain people have or if I'm just doing something wrong :? ...

Hope this helps!

Well, I'm no doctor. As far as I know, the pec-lat lock is to help keep the shoulder joint closed and compact. The shoulder joint differs from the hiip joint in that the hip joint is a true ball and socket joint, and it is very hard for the hip to come out of the socket. It doesn't just pop out. It would take a traumatic force to dislocate it. The shoulder is not a ball and socket joint, meaning that the joint is held together mainly by the strength of the muscles around the ligaments and tendons. Therefore it is easier to dislocate or injure the shoulder joint due to overextending it.

Try leg cirlces as part of a daily mobility drill as well. I did not mention them. You should become more aware of you hip joint through them and it may help your problem. Since you say other experience it to you may be over flexing the joint.

[SFE]

Thanks again for the info! I'll try to "listen" to my hip more while performing the exercises you've mentioned! Perhaps I'm focusing too much on the foot/knee and ignoring what's going on at my hip...

Thanks! 8)