Dmitry Klokov's advice on Hip Impingement in Weightlifters

How To Train Around Hip Pain

This video is about the legendary Dmitriy Klokov's advice about hip impingement in weightlifters.

I had a friend (fellow coach) who took one of Klokov's seminars and asked him about this topic. Klokov was very familiar with this condition and he said the following:

"It's not good to do any kind of bouncing out the bottom of multi-rep squats." He said that would exacerbate the problem.
To let it calm down "focus on tempo squats and just one rep at a time."
He advised to "build up to a max clean (in weight) for the squat and do a 10 second down 10 second eccentric a three-second pause at the bottom (not an absolute bottom)." This way you have great time under tension there's no bounce and there's no repetitive bumping of your femur against the acetabulum.
He likes to "build up to a single in this eccentric squat and then back off in the same way getting lighter in weight."
Then in order to not lose speed he likes to follow up with "jump squats of three to five sets in the 10-rep range and limit the range of motion as needed."
His instructions were to "go down slow on the squat and then jump as high as you can focusing on squeezing the quads glutes and calves maximally while extending in the air."
He also said "if you're using weight on these jump squats never go above 30 kilos in this movement."

Between the eccentric slow-tempo squats and these more explosive jump squats you can still build strength in your lifts without making the problem worse. He also advised to only practice the full snatch and clean and jerk every two to three weeks

Take-Home Points

If you have a condition like FAI – the take-home points from Klokov's advice from this seminar are:

tempo squats instead of bouncing out of the hole
jump squats for maintaining speed and
do the full lifts every two to three weeks

The only thing that I would add to that is work on your flexibility and mobility while you're modifying your training in the way that he's advising. Work on your ankle flexibility work on your hip mobility so that you can eventually get back to training the full lifts more frequently (which you'll need to progress as a weightlifter.)

Not surprising that someone with Klokov's experience has heard of this condition, but cool nonetheless!