Been getting a lacrosse ball and doing work on the piriformis, hip flexors, TFL etc. Whatever I can dig into around the hip, both flexors, extensors etc. I get into. Once I find a spot that sucks, I hang out there and wait it out. At times this has taken more than a couple minutes.
Afterwards, I have been going through 2-5 minutes of stretching per area. If one area is tighter, even after the lacrosse ball or foam rolling, I hang out for as long as I can a) handle it, or b) til the muscle releases or I reach the end range.
After that, I'll do some iso work to get the glute on the right side firing a bit better.
I also began to address that my right foot was a bit externally rotated. I had these things going on forever, but thought it was how I was built. As I've worked on these two issues, my hips and lower back have been much better and I've had less popping.
Additional updates as they become relevant...
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim