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Hip Torque for Mid-Line Stability

By Sean | In Lifting, Posture | on December 10, 2012

Happy Birthday Randy!

A few weeks back I posted on the rib anchor technique for keeping your mid-line stability should you feel your ribcage “flying” or popping out performing various lifts or even in your baseline posture. Another way to work on keeping your mid-line stable is by creating torque through your hips. The idea of “creating torque” has been popularized by Kelly Starrett on his MWOD website. Creating torque at your hips is simply externally rotating one’s hips causing the gluteals and other hip external rotators to activate. A great summary of the “Hip Torque” concept and how it applies to squatting can be found in this 70sBig post. Coaches often cue athletes to externally rotate their hips by telling them to “push your knees out” or “screw your feet into the ground”. External rotation at the hips creates a more stability in the hip socket allowing one to hold better back, shoulder, and head positions. In the MWOD video below Kelly Starrett features CrossFit athlete Jenny LaBaw and highlights the low-back issues she was having because of a lack of gluteal activation via hip torque. You’ll see that although once made aware of the fault and the fix, it requires a great deal of focus for her to maintain the fix as she increases speed, weight, or both. Take heed from Jenny’s lessons learned and pay attention to Kelly’s advice to practice partial range of motion movement, and use lighter weights if necessary, but maintain the hip torque throughout the entire range of motion.


WOD 12.10.12

Back Squat 3×5 or Wendler

21-15-9

  • Overhead Squat
  • Pull Ups

18 Comments to "Hip Torque for Mid-Line Stability"

  • Elisa says:

    December 10, 2012 at 6:21 AM -

    Happy Birthday, Randy! Miss you.

  • Michael H says:

    December 10, 2012 at 7:25 AM -

    Happy Birthday Randy!

  • Amy says:

    December 10, 2012 at 7:40 AM -

    Happy birthday Randy!!

  • Amanda says:

    December 10, 2012 at 8:24 AM -

    Happy birthday, Randy!

  • Mike K says:

    December 10, 2012 at 8:32 AM -

    Happy Birthday Randy! You can’t run from the run!

  • Adriana says:

    December 10, 2012 at 8:52 AM -

    Happy birthday Randy!!!

  • Anna says:

    December 10, 2012 at 10:08 AM -

    This is my favorite picture from the day, Randy getting some serious air! Happy Birthday!!!

  • Ray says:

    December 10, 2012 at 10:21 AM -

    Happy birthday Randy!

  • Kevin says:

    December 10, 2012 at 10:37 AM -

    Happy B-Day Randy! Love the picture! Have a good one!

  • Xuan says:

    December 10, 2012 at 11:29 AM -

    Happy Birthday Randy! You’ve been a great addition to the family. You bring so much dedication and drive that it is really inspiring. Hopefully I can get my stamina up to compete with you one day. Hope you have a great birthday.

  • Holley says:

    December 10, 2012 at 11:55 AM -

    Happy Birthday Randy! Awesome picture!

  • kathy says:

    December 10, 2012 at 1:24 PM -

    Happy birthday Randy! Hope you have a blast!

  • Sara says:

    December 10, 2012 at 2:31 PM -

    Happy birthday Randy!

  • Alia says:

    December 10, 2012 at 3:48 PM -

    Have a wonderful Birthday Randy!

  • Stephanie says:

    December 10, 2012 at 3:54 PM -

    Happy Birthday Randy!!

  • Ruth says:

    December 10, 2012 at 7:42 PM -

    Happy birthday Randy!!

  • Randy says:

    December 10, 2012 at 7:44 PM -

    To my Crossfit Family, Thank you guys so much for the Birthday wishes, all you of guys have made the last year a very successful year in terms of appreciating team work work and fitness. Everyone of you at some point has taken timeout to help teach me and push me beyond what I would have pushed myself. The love you have shown and genuine care to see each other succeed is why I am glad I chose your box “Crossfit Intrepid” to be my home. Our little box is truly made up of amazing people that I have grown to call friends….Thanks to you all.

  • Jason says:

    December 11, 2012 at 1:22 PM -

    Holy shit, I missed the picture yesterday. Randy, Happy belated B-Day. You look like an absolute bad ass in that photo – which you are but now it is captured for posterity. Hope you had a great birthday.

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