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  1. A couple of years ago, during a Jefferson Curl, I felt the femur heads of both hips slightly sub dislocating. It felt as the heads were forced toward the front. I stopped Jefferson curls and after a while, the discomfort went away. A year ago, I went through a period of intense stretching of the legs, using Stretching & Flexibility, especially the Hamstrings and Hip flexors (with partner variations). One night, before going to sleep, I did a relaxed pike in the bed, and again my hips sub-dislocated, exiting a little out of the sockets and going back. I stopped stretching and after a while, the discomfort went away. During the convalescence, the hips were loudly popping every time I made a Deadlift move (same kind of sound of when you crack your knuckles, with no pain, but with a distinct feeling of movement in the joint and a bit of discomfort). Even when picking up something from the floor, on the ascendendt phase, at around 90° of flexion of the femur in the hip, there was the popping. A week ago I had a popping with light pain, during a proper deadlift. A 85% of 1RM weight. I was fatigued as it was the 5th set, and I was generally on the verge of overtraining (I since started a deload period). I would like to understand the mechanics of this, could it be a Hip Flexors weakness? Any test I can do to narrow down the cause? if I do a pike with feet apart, shoulder width or more, no popping if I do a pike with feet pointing out (externally rotating the hip), no popping if I do a pike with knee in maximal extension (actually hyperextension, for me), no popping, it only happens when the knee are flexed little, as in a deadlift When I try to pike, it feels like the Hamstrings are pulling forward the head of the femur, kind of causing a joint distraction. I made a sketch showing the direction I feel the head of the femur going. Also the discomfort, slight pain I feel, is in the front region of the hip capsule. If, during the ascent of the deadlift, I consciously contract the glutei, the popping is greatly reduced or eliminated I tried light foam rolling of the area below the iliac crest, where the quads attach, the tensor FL, and immediately afterward, the pain/popping was greatly reduced or eliminated. Any thought/suggestion is greatly appreciated.
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