Free Your Hips in 5 Drills With No Pain | SmashweRx | Trevor Bachmeyer

Sun, 28 Sep 2025 10:50:55 +0000

A hip impingement is a game changer for almost everything you do, and not in a good way.
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For the most part, #FAI (femoroacetabular impingement) is fixable, however, the #acetabulum can have essentially three faulty structures.
1. A misshapen femoral head
2. A deformed femoral neck,
3. A hip socket that covers too much of the femoral head.
Over time, repetitive “bumping” or impingement of the #femur on the rim of the acetabulum leads to #cartilage and #labral damage. If it’s structural, then this isn’t for you.
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Now on the flip side, the problem most of the time is that the head of the femur is being dragged into the labrum because the pelvis is being torqued the opposite direction relative to the femur which is a much easier repair. 👍👌
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🔥(FAI) HIP HACK🔥
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The two problems with the hip are:
1. Lack of joint space
2. Tissue extensibility loss
Both of these require one thing, patience. 😉
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The #hamstring complex and the #adductors come together and form a seam and what happens is that the posterior chain loads the ischial tuberosity and the adductors load the femur and pelvis. Any flexion at the hip is met with the head of the femur pounding the labrum and grinding across the joint surface in the acetabulum.
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Here’s what needs to happen:
1. Create space in the socket by working through flexion/extension and internal/external rotation under distraction.
2. Separate and unload the posterior and medial compartments of the femur.
Here’s how to do it:
1️⃣ Lateral Banded Frog Rock n Thrust
2️⃣ Banded Supine Rotation
3️⃣ Adductor Kettle Bell Smash
4️⃣ Hamstring/Adductor Pull Apart
BOOM! Go and do. Smash you later!
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Want to learn how to biohack yourself? The SmashweRx system has been used all over the planet from professional athletes to soccer moms. Step into a pain free life at www.smashwerx.com, or just smash the link in our bio.