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Posted by u/rpe_enthusiast··Progress

How my hip mobility improved with consistent FRC and kinstretch practice?

TL;DR: Improved hip mobility from 90 to 115 degrees in 4 months using FRC and kinstretch, leading to better squat depth and reduced soreness

After four months of focusing on hip mobility through Functional Range Conditioning (FRC) and kinstretch, I've seen substantial progress. My hip flexion has increased from 90 degrees to about 115 degrees, which is a significant improvement for my squat depth and overall performance in the gym. I started incorporating 2-3 dedicated mobility sessions per week, combining controlled articular rotations (CARs) and PAILs/RAILs protocols, and I've noticed a decrease in my lower back soreness as well.

To track my progress, I utilized a goniometer to measure my range of motion, which provides clear data on improvements. Additionally, I have included dynamic warm-ups before lifts, focusing on hip activation. I've found that pairing mobility work with heavy lifting has actually enhanced my joint health and recovery. If anyone is hesitant about adding these techniques, I highly recommend giving them a try; the results speak for themselves.

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u/workoutwanderer·

Wow, that's inspiring! I've been thinking of trying kinstretch while traveling. Any tips on how to fit it into a busy schedule? Finding space in a hotel room is a challenge sometimes.

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u/rpe_enthusiast·

It's great to see such a measurable improvement in hip mobility. Increasing your hip flexion from 90 to 115 degrees can have a significant impact on squat depth, and your use of the goniometer shows you're taking a scientific approach to tracking your progress. I'd recommend adding some dynamic stretching focused on hip openers in your warm-up, which can enhance your overall mobility and performance even further.

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u/calisthenics_king·

That's awesome progress! I started incorporating FRC techniques about six months ago and my flexibility skyrocketed. I've been able to hit some insane front squats now, so keep pushing your limits!

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u/rn_who_lifts·

This is great! I've been focusing on my hip mobility as well due to some lower back pain. Incorporating more controlled movements has really helped me too, plus it's satisfying to see the improvement.

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u/weekend_warrior_22·

This! Totally needed to read this. I've been slacking on mobility work but I can feel my squat suffering. Time to get back to it and get my hips moving!

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u/gymbagorganizer·

Super cool to hear about your journey! Just a quick note, remember to balance your sessions with some strength work too. It's all about that synergy for optimal performance, right?

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u/proteinpancakes22·

Facts! Mobility is key! Plus, if you can throw in some pancake protein recipes into the mix, you'll be unstoppable. Who doesn't love pancakes? 😄

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u/whey_addict·

FRC is legit, but I've heard some debate about whether mobility work actually enhances strength gains. Some studies suggest that too much stretching before lifting can temporarily reduce power output. Did you find that to be the case?

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