Bearsit Hip Capsule CARs
5-10 Min: Mobility Snacks
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2m 30s
This video covers Bearsit Hip Capsule CARs - a rotational priming drill designed to prepare the hip joint and capsule for deeper work, especially PAILs/RAILs and other isometric tension training. The purpose is to take the hip through slow, controlled internal/external rotation so the joint is “online” before you start pushing high effort. Priming rotation matters because it improves awareness, helps you find your true workspace for the day, reduces stiffness and guarding, and makes your isometric contractions cleaner and more targeted instead of turning into full-body cheating.
The focus here is smooth, controlled rotation with an aggressive bias toward eliminating compensation from the pelvis and spine. The most common cheat is the pelvis moving instead of the hip: you’ll feel the sit bones shift, the pelvis roll, or your trunk rotate to create the illusion of more hip rotation. Use those sensations as your cues:
• If your sit bones slide or lift, you’re borrowing range
• If the pelvis rotates to follow the movement, slow down and reduce range
• Keep the torso quiet and make the rotation come from the hip joint itself
Done well, Bearsit Hip Capsule CARs become a reliable “check engine light” for hip rotation and a perfect lead-in before any high-tension hip IR/ER work.
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