WHAT ARE CARS?
The concept of CARs is that the joint capsule relays multidirectional and rotatory information to the central nervous system (CNS). The mechanoreceptors that innervate our joint capsules provides the CNS with afferent feedback carrying signals that pertain to what is going on with the joint. More stimulus to the mechanoreceptors means more AFFERENT feedback to the CNS, which causes more EFFERENT output back to the musculoskeletal system, inducing more CONTROL.
Each time I perform CARs, I try to create a larger “circle” to improve control on the outer limits of my range, thus enhancing the adaptability of my tissues and aiding in joint health, integrity, and protection. Also, to increase the intensity of this exercise, I can increase the resistance through the air from 0% to 100%. This will help create more tension throughout the body to ultimately improve muscular and neurological control.
STANDING HIP CARs:
While instinctually you’d want to progress from the floor up with normal exercise variations (Landmine Presses, DB/KB Press variations, etc.), with hip CARs we actually want to go against the grain here. Standing brings more joints into play and therefore requires greater stabilizing efforts for our bodies. While it makes it easier to compensate through other joints, it does allow the beginner some wiggle room to figure out the movement.
STANDING HIP CARS (PVC/BARBELL)
Grab a PVC or barbell (or anything sturdy that you can squeeze) and set-up (think Gandalf from Lord of the Rings). It is important that you try and create a larger circle with each and every rep. We want to grip the PVC and push it down into the ground to create tension throughout the body. Perform the CARs as follows:
Squeeze/push the PVC into the floor and create tension throughout the body
Flex your hip by bringing your knee up as high as possible
Abduct your hip while avoiding movement through the trunk or adjacent joints
Internally rotate your hip and bring your foot to the ceiling, finishing your circle
Reverse in other direction
If you don’t have access to a bar or PVC pipe (when doing them at home, for example), try setting up against a wall. You will be actively pushing your hands into the wall to irradiate your body. I like this variation because it gives the athlete good feedback on whether they’re compensating through other areas and allows them to maintain the integrity of the movement.
Actively push against the wall with each rep. Try and keep a straight line from head to toe throughout (think Glute Wall-Iso Holds).
STANDING HIP CARS (AGAINST THE RACK)
This is great variation that I got from Frank Duffy (frankduffyfitness.com). By maintaining contact with the rack at all times, it limits the amount of movement through the rest of the body and allows us to get quality movement through the hip capsule. Remember, CARs are meant to isolate movement in the joint that we are focusing on. By keeping the athlete honest throughout the movement, we can achieve good rotary movement through the joint capsule while avoiding and unwanted movement throughout the rest of the body.
Stay snug against the rack and maintain contact with it from your shoulder to your feet. Execute your CARs while limiting any compensation as much as possible. BE STRICT!
