Training hip flexors?

**Seanp156** · 10-05-2006, 06:41 PM

Ok, I'm not exactly sure what my problem is with my hip flexors... It could be a flexibility issue, a strength issue, or both...

The problem is my hip flexors get flared up/irritated whenever I squat moderately wide, and/or attempt to do sumo deadlifts, even with light weight (135lbs). Even if I use a stance just barely wide enough to allow me to do sumo deadlifts, it still irritates them...

About 6-7 months ago, I did sumo deadlifts for the first time with 245lbs for 4 sets of 6 reps, and after that, I couldn't do any lower body work for a week because of the pain my hip flexors were giving me.

I'm wondering what the problem is because I perform plenty of movements such as decline weight situps, leg raises, weight knee raises, hypers, reverse hypers, glute ham raise etc... So, is it likely to be a flexibility issue rather than a strength issue?

If it's a flexibility issue, what should I do about it? As I'm involved with powerlifting, I'd like to widen my stance and be able to compete with a sumo deadlift rather than conventional so I can put up bigger numbers, also, besides the effect on my hip flexor, I love the way sumo deadlifts feel.

And yes, I did search and read this already: Hip Flexor v. Extensor in lower body explosivness/jumping

**Dale Mabry** · 10-05-2006, 07:03 PM

Where is the irritation specifically?

**MyK** · 10-05-2006, 07:06 PM

Originally Posted by Dale Mabry

Where is the irritation specifically?

http://www.ironmagazineforums.com/members/14385.html

**PWGriffin** · 10-05-2006, 07:07 PM

Originally Posted by MyK

http://www.ironmagazineforums.com/members/14385.html

Now that you mention it...I've seen serious irritation lately as well.

**Seanp156** · 10-05-2006, 07:10 PM

Originally Posted by Dale Mabry

Where is the irritation specifically?

Here are the approximate areas... Circled in red of course. I WILL go ahead and add that I have neglected unilateral work for quite some time... I haven't done lunges, step-ups, split squats, bulgarian squat etc on a consistent basis, if that makes any difference.

**P-funk** · 10-05-2006, 07:20 PM

why not just stop doing sumo shit and wide stance squats?

I think it beats the crap out of the hips, unless you are in squatters briefs.

I would just go with convo deads and more a natural squat stance.

**Seanp156** · 10-05-2006, 07:23 PM

Originally Posted by P-funk

why not just stop doing sumo shit and wide stance squats?

I think it beats the crap out of the hips, unless you are in squatters briefs.

I would just go with convo deads and more a natural squat stance.

Originally Posted by Seanp156

I'd like to widen my stance and be able to compete with a sumo deadlift rather than conventional so I can put up bigger numbers, also, besides the effect on my hip flexor, I love the way sumo deadlifts feel.

So, you're saying I should concede to the fact my body's not made for wide stance movement, there's no way to train it for that without risking greater injury?

**P-funk** · 10-05-2006, 07:27 PM

Originally Posted by Seanp156

So, you're saying I should concede to the fact my body's not made for side stance movement, there's no way to train it for that without risking greater injury?

I just think it is fucking hard on the hips for most people. I don't teach it at all. But that is just my opinion. In the end you are going to do what you want.

RE: Big numbers.

there are two ways you can look at this:

A) the best deadlifts pull convo....Bolton, Bennedikt Magnessun, etc.....Those are the guys putting up the big numbers!

B) big numbers are great! But at what cost. If the movement gives you pain, is there really much fun in putting up big numbers?

**SpeedyReedy5** · 10-05-2006, 07:35 PM

Try to do lunges to stretch out your hip flexor before and after workouts...also check your leg position when your squatting..

**The Monkey Man** · 10-05-2006, 07:37 PM

I used to squat wide, but pull standard

strengthen your flexors, and do loads of groin stretching

**CowPimp** · 10-05-2006, 08:17 PM

I can't go nearly as deep if I take a really wide stance. I used to kind of force it, but if you squat PL style, you will just have to accept the fact that you can't go as deep.

Don't do anything that causes you pain though. Maybe a semi-sumo stance would work?

**Double D** · 10-05-2006, 08:21 PM

Well said P.

**fUnc17** · 10-05-2006, 08:23 PM

If your not stretching that area i suggest you start. It can lead to some serious problems.

I don't think you would of brought up flexibility as the culprit if you were doing tons of stretching... sounds like your neglecting it. you know what to do

In the mean time I think you should listen to P and pull conventionally

**Seanp156** · 10-05-2006, 08:37 PM

I stretch after every workout.

**PWGriffin** · 10-05-2006, 10:16 PM

I squat Oly style now for added difficulty and depth...I pull convo...i had recently narrowed that stance as well, but I'm going back now...with the narrow pulling stance my form goes to shit when I get closer to 400lbs.

**fufu** · 10-05-2006, 10:33 PM

I pull sumo and prefer squatting olympic style. Usually when I go heavy for squats I just go a bit wider than olympic stance, which is pretty narrow to begin with.

Deadlifting sumo feels incredibly natural for me. First time I did it it felt great. Conventional really bugs me. I do vary widths for sumo though.

**MyK** · 10-05-2006, 10:48 PM

Originally Posted by fufu

I pull sumo and prefer squatting olympic style. Usually when I go heavy for squats I just go a bit wider than olympic stance, which is pretty narrow to begin with.

Deadlifting sumo feels incredibly natural for me. First time I did it it felt great. Conventional really bugs me. I do vary widths for sumo though.

thats because your amazing!

**fufu** · 10-05-2006, 10:55 PM

Originally Posted by MyK

thats because your amazing!

*blush*

I'm not your conventional weight lifter I suppose.

Get it!...conventional!

**Seanp156** · 10-06-2006, 09:49 AM

Originally Posted by fufu

*blush*

I'm not your conventional weight lifter I suppose.

Get it!...conventional!

**AKIRA** · 10-06-2006, 03:18 PM

Originally Posted by fufu

I pull sumo and prefer squatting olympic style. Usually when I go heavy for squats I just go a bit wider than olympic stance, which is pretty narrow to begin with.

Deadlifting sumo feels incredibly natural for me. First time I did it it felt great. Conventional really bugs me. I do vary widths for sumo though.

Id figure deadlifting with a trap bar would be the most natural...but I have yet to start.

**CowPimp** · 10-06-2006, 08:54 PM

Originally Posted by AKIRA

Id figure deadlifting with a trap bar would be the most natural...but I have yet to start.

I like it. I just used it in my program for 6 weeks for the first time. I like the feel, plus I can use more weight with it.

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