We begin with Epsiode 62: Dr. Tim focuses on getting your butt back while maintaining the overhead arm position with weight. The big concern here is getting those hips back so you don’t cave at the lumbar and thoracic spine and cause yourself some damage. But this is only part of the story.

The Hip

A lack of hip external rotation and tight posterior capsular ligaments will limit the depth of your squat forcing you to compensate.

Part 1 – active mobilization

In Episode 61, Dr. Tim focuses on the Waddle Walk to actively engage the hip, while remaining tall in the torso.

Part 2 – passive / static mobilization

In Episode 63, we see Dr. Tim discuss hip mobility as it pertains to the overhead squat. Here, he demonstrates a static hip stretch against the wall while forcing his hips to externally rotate and abduct.

Below is the same stretch, just in a standing position and works equally as well. 

Part 3 – resistance band work

Let’s put it all together now. In episode 65, we see Dr. Tim discuss exactly what it means to have a tight hip capsule. Here, he uses the heavy resistance band in a supine position to work out the posterior hip capsule.

Bonus

Below are two videos of Dr. Kelly Starrett demonstrating:

How to work a tight hip by increasing leg/hip extension with a heavy resistance band

How to work a tight hip in a prone, quadruped position with a heavy resistance band