Build Stronger Hips by Training the Whole System, Not Just the Muscles

I’ll be honest, mobility was never my strong suit. Even as a kid, basic movement felt hard. Add a serious back injury and years of chronic issues, and I was never going to be the “naturally mobile” guy showing off flashy tricks.

But that’s exactly why I went all in on understanding movement. For over 25 years, I’ve studied, tested, and refined strategies to improve mobility because I had to. What’s funny is that many of today’s “new” mobility methods look just like what I was doing decades ago, just with better branding.

After seven spinal surgeries, I’ll never be extremely flexible. But I’m more mobile now than I’ve ever been. And that matters. I’m not here because I was born mobile. I’m here because I built it.

The human body does not move in parts. It moves as an integrated system. The hips, core, and lower body are constantly communicating through fascial connections, neurological control, and force transfer. When we train them separately, we miss the opportunity to build real-world strength and stability. When we train them together, we unlock power that feels effortless, coordinated, and sustainable.

This is where practices like those I’ll be sharing today become incredibly powerful teaching tools for modern fitness.

They show us what integrated training actually looks like.

Instead of asking, “How strong are my glutes?” we start asking, “How well does my whole system coordinate force?”

Instead of asking, “How flexible are my hips?” we ask, “How smoothly can my hips transfer energy through my core and into the upper body?”

That shift changes everything.

The Hip-Core Relationship Is Not Optional

Your hips and core are not separate units. They are part of a single force transmission system. Every step you take, every squat you perform, and every rotation you create depends on how well the hips generate force and how effectively the core transfers and controls it.

Research consistently shows that poor core stability and impaired hip control are associated with increased injury risk, inefficient movement, and persistent pain patterns. But “core stability” is not about holding a plank longer. It is about timing, coordination, and adaptability.

The core’s role is not to stay rigid. Its role is to dynamically regulate movement:

• Allow force to pass when needed
• Resist excessive motion when necessary
• Adapt instantly to changing demands

This is why these MIM movements are so valuable. In drills silk reeling, the hips initiate movement, the core organizes it, and the force spirals through the body. Nothing is isolated.

Everything is connected.

You cannot perform silk reeling correctly without:

• Hip mobility
• Core coordination
• Balance
• Fascial elasticity
• Neurological awareness

It is strength, stability, and mobility happening at the same time.

One of the missing links in conventional fitness is fascia. Fascia is not just passive tissue; it is a communication network that transmits force, supports posture, and organizes movement. The body is built around diagonal and spiral lines of force, not straight lines.

This is why diagonal movement patterns are so powerful. They reflect how the body naturally transfers energy during walking, running, throwing, lifting, and changing direction.

These movements embody this concept perfectly. The spiral motion teaches:

• How force originates in the feet

• Travels through the hips

• Is refined by the core

• And expressed through the upper body

This is not just mobility work. It is neurological strength training. You are teaching your nervous system how to coordinate the entire kinetic chain smoothly and efficiently.

Compare this to isolated hip exercises or static core drills. Those may build local strength, but they rarely teach the body how to connect.

What you are seeing in these types of drills is diagonal, spiraling patterns not in just the typical upper body, but lower body as well. When we are able to understand what influences mobility beyond JUST joints, muscles, fascia, and the nervous system in isolation we end up with better solutions.

This is just the start to opening up a world of not just better mobility, stability, strength, and even power training. Here are some powerful ways to start the path to solving so many solutions at one time! More efficient and better training is a real impactful combo.

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