Скачать или смотреть Hip Internal Rotation Test

Seated Active Rotation Screen
*Key Consideration: Can you rotate your foot out to the side 30 degrees?

To perform this test:
1)Sit in a chair or on a box with your shoes off and feet straight forward, and to where your knees can be bent to about a 90 degree angle.
2)Lift the foot of the hip you are testing off the ground slightly, and slowly rotate it out to the side as much as you can. (NOTE: BE SURE you keep your knee stationary directly in front of the hip, as well as your foot pointing straight ahead).

RESULTS: If you can rotate your foot out to a minimum of 30 degrees with all standards maintained, then you have optimal internal rotation range of motion in your hips for the Olympic lifts and in general as an athlete.