Hip Bone Rhythms

Just a quick follow up tonight.

I'm pretty much out of pain. Some occasional discomfort when squatting.

I was able to throw the weightlifting shoes on tonight and overhead squat pain/discomfort free for 2x5 with the bar. Woo-hoo. I then threw 60kg on and back squatted 2x5 pain free.

Here are some things I noticed:

• All rhythms were off but were pretty well cleaned up by the last rep
• My weight was primarily on the heels--It shouldn't be. It should be in the whole foot. I eventually got it there and even loaded the big toe (increases ankle mobility and stretches flexor hallicus longus, which when contracted contributes to plantarflexion--kinda important for getting out of a squat...)
• Bar needed to be held in fingertips to keep wrists in extension
• Taping the right knee changes the entire hip set up--I need to sit back into the left hip more
• Hip rhythms were especially off, especially the left one. Didn't really fix this until the KB snatches later in the session
• The overhead squat, particularly the pressing snatch balance version, really allowed for the establishment of the rhythms--perhaps more so than the back squat
  

I was also able to perform some pain-free lunging for the first time in almost 3 weeks.

On the comeback trail...slowly.

My plans are to finish out this new training plan incorporating a lot of variety for the legs when possible and then get back to a squat cycle.