Bearsit Hip Capsule CARs
Joint Focus: HIPS
•
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.
Up Next in Joint Focus: HIPS
-
Straddle Base Hip Capsule CARs
This video covers Straddle Base Hip Capsule CARs - a straight-leg rotational priming drill that prepares the hip joint and capsule for deeper work, especially PAILs/RAILs and other high-tension isometrics. The purpose is to take the hip through slow, controlled internal/external rotation so the j...
-
Supine Sleeper Hip Internal Rotation ...
This video covers Supine Sleeper Hip Internal Rotation (IR) PAILs/RAILs - a drill designed to expand and strengthen hip IR so the range you gain is range you can actually control. Hip internal rotation is a major piece of healthy hip mechanics for squatting, running gait, cutting/pivoting, and lo...
-
Modified 90/90 Hip Abduction Lift-offs
Build active hip internal rotation and abduction strength with this modified 90/90 lift-off drill — a precise, demanding movement that targets one of the most neglected ranges of hip motion.
In this variation, the front leg is set in 90 degrees of external rotation in the traditional 90/90 posit...
