In the single leg straight leg deadlift position if your glutes are firing properly it should help keep the head of your femur centrated in the acetabulm, correct?
….if this is the case would this position be the most advantageous in terms of gaining some mobility back into internal rotation at the hip (by crossing over the midline and reaching across the body in the SLDL position? I have been trying to think of ways to better progress our hip IR mobility drills.
First impression right off is that using your reaches while in the SLDL is not wrong.
I may be inclined to think that the lack of support in the SLDL makes the reaches more of a circus act or maybe practice for a very specific position in a unique sport (maybe the follow through in pitching), but this is way out of my general thought process.
I don’t think using reaches to drive hip internal rotation requires being deep in the hole of a SLDL.
But again, if it’s within mechanical realms, I can’t find a reason that makes it unsafe.
However, if you reach and successfully drive hip IR with the hip already in a flexed position, that is one of the exact positions that drive FAI.
Not knowing unique anatomy or pushing beyond current ranges is not advised in my opinion.
I think staying in range and drilling the movement may very well be a Stability Motor Control Deficit option, but I do not think it will be highly useful increasing range. Hey, maybe range is short because of the anatomy.
Starting this article a few months ago, I found that I didn’t have a lot of answers because I would often use manual therapy to increase hip IR.
I’m probably also jaded because I am so retroverted, and I have a very limited ability to feel a stretch or gain motion.
But recently, I’ve gone back to heel sits pushing into one side, which just feel good anyway. Big pigeon stretches ironically seem to increase IR on occasion, and again, most people like how these feel. Tactical Frog falls into this boat as well, and the variance in how you progress or how hard you tension in the Frog make it another great option.
The one move that I dismissed but have seen useful just by going back to retrying is Coach Boyle’s Swiss Ball Hip IR Stretch on this video.
My last thought here is why are you doing this in the first place. Remember hip anatomy or even festering FAI and sports hernia can be worsened by what may be very sound strategies in some individuals. I might suggest if any mobilization strategies do not move the dial, they should be evaluated and put into the pipeline for imaging. And this is if you really NEED more internal rotation.
My opinion is adequate IR is present for court team sports if you can Deep Squat with toes straight.
In rotary sports, I might suggest that if it can be controlled, you probably can’t have enough healthy internal rotation.