I think it may be useful to train my internal hip rotators. "If you squat or deadlift and push your knees out, you’re strengthening the external rotators and without also strengthening the internal rotators, your hip joint will get out of balance, resulting in dysfunctional movement patterns, mobility restrictions and eventually, pain and injuries."(1)
I found an interesting exercise (jump to 2.12) that I think may do the trick. I need help in understanding if this will both train external and internal rotation? Here is my anatomical analysis of a right side kettlebell "swing" with respect to hip rotators: (I think this is biomechanically similar to a right punch so I will refer to the "swing" as a "punch".)
My right leg loads up the "punch" by pulling itself into internal rotation. As I deliver the "punch" much of the force comes from my right leg going from internal to external rotation. I would therefore think that this punch like movement trains both external and internal rotations of the hips?
Is there other (loaded) exercises that trains internal hip rotation you can recommend? I would think a cable machine could be used for this. I found this video. Does this train internal or external rotation or both?
(1) Hip Control