KO Recovery

Why your squat feels “Pinchy” 💥

Ever get that sharp, annoying pinch in the front of your hip at the bottom of a squat? It’s usually not “tight hip flexors”—it’s a lack of Internal Rotation (IR).

Here’s the breakdown:
To squat deep, your femur needs to glide and rotate smoothly within the hip socket. If you lack IR, the femur can’t “clear” the rim of the socket. Instead of tucking neatly into place, the bone makes premature contact with the hip crease, squeezing the soft tissue in between. That’s the pinch you feel. 🛑

The Fix: This Kettlebell-Anchored Groin Rock Back is a game changer. By pinning the ankle, we force the hip into internal rotation while rocking into deep flexion.

What this does:

Creates Space: It stretches the posterior capsule (the back of the hip joint) to let the femur sit back properly.

Clears the Traffic Jam: It teaches your hip to rotate out of the way so you can hit depth without the bone-on-bone sensation.

Saves your Back: Better hip mechanics means less “butt wink” and a more stable spine.

Share this with someone who squat could use some help 😳

A few clips working with one of my favorite clients! We’ve been working together for nearly two years now and he’s gotten so much stronger and more mobile. He is 68 years old and golfs at least twice a week, here are some movements we are working on lately and why I like them for him being such an avid golfer

1️⃣ ViPR Shovel Rotations: improves rotational mobility and control while mimicking the back swing motion.
2️⃣ 1-Leg Pushups: Builds shoulder strength while forcing core stability
3️⃣ Single Leg RDL: Improves balance and hip stability for a solid foundation, and a slick way to pick up your ball or tee 😉
4️⃣ ViPR Rotational Presses: creates stability through planted leg and challenges the hip to rotate
5️⃣ Straight arm pulldowns: overhead mobility has always been a challenge. This is great to load that movement and incorporate a pause at the top to improve that range

Train smarter, play better. 🏌️‍♂️💪

If you can’t lock out your elbow either from tightness or pain this is for you 🙌🏼

Whether it’s a 90mph fastball or a 315lb bench press, your bicep and brachialis act like a brake system if they’re too tight. If you can’t fully straighten your arm without “twinges,” your performance is being throttled.

Here’s what I like to do for folks with issues here:

Scraping: To signal the brain to “reset” the area.

Pin & Stretch: Forcing the muscle to glide under tension

Cupping: further helping along sliding and gliding of the tissue by creating space through suction plus active movements

Stop playing through the “velcro” feeling. Let’s get that extension back. 👊

Ankle mobility: The unsung hero of athleticism. 👟🔥

If your ankles are locked up, your athletic potential is capped. Period.

Identify your bottleneck: 1️⃣ Knee-to-Wall Test: Measure your distance. 2️⃣ Assess the Sensation:

Front side feels pinchy or blocked?
-Needs joint mobilizations (think banded distractions).

Careering the stretch?
-Needs soft tissue work and eccentric loading.

Check out the voiceover for the full breakdown on how to fix your “stiff” ankles for good. 🛠️