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Mobility and training....

Sticky

Sticky

Active member
Im finding more and more that if you want to be strong, injury free and not feeling like an 85yo grandpa, mobility work is essential.

The stronger I get, the more I dont want to get up off the couch or bend over to pick something up. My knees ache, my SI joint is sore, my back is tight, my hips are tight......

All this is slowly changing though thanks to Kstar.
I have gotten through every WOD vid he has posted, and pulled lots of great info from him. Not only has he gotten me more mobile, but I can see things that I couldnt before. I think some info he has stressed about torque may help my squat sky rocket, but Ill save that for another thread.

For those that dont know Kstar, he runs a blog called MobilityWOD. MobilityWOD
His aim is to help athletes become more mobile and injury/pain free.

Here are a few of some of my favourite clips.

[ame=http://www.youtube.com/watch?v=f4ymiYa-ZGQ&feature=player_embedded]Episode 144/365: Ze hip Flexion - YouTube[/ame]

[ame=http://www.youtube.com/watch?v=hdz5K2fUTYM&feature=player_embedded]Episode 241/365: Sumo and Medial chain business - YouTube[/ame]

[ame=http://www.youtube.com/watch?v=2iiKibqIQ20&feature=player_embedded]The Shoulder and The Back Squat Rack - YouTube[/ame]

[ame=http://www.youtube.com/watch?v=Un1PDhrU3h0&feature=player_embedded]Episode 99/365: Solving front rack problems - YouTube[/ame]



Enjoy!
 
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My shoulder mobility issues were caused by a weak chest. For months i was working on my shoulders and it actually wasnt the problem.
Crossfit made my back and shoulders strong but my chest never developed. Stretching my chest prior to squats and on off days is helping alot. I was starting to avoid squats......
 
Kstar always says you need to look upstream and down stream to find what is causing the issue.

Example, if you have sore knees, dont look at the knee for the answer. Look at the calves/quads/hammys to find your issue.

Fix the issue, fix the symptoms.
 
Thanks for that - allowing that mobility for me is more important than weight numbers (yeah yeah I know I shouldn't read the strength section blah blah!) this information is really useful. Allowing the amount of people that seem to get sore here or have other injuries is it worth putting this or some other thread up as a sticky so that people can easily find it? I wouldn't want the board to be pages of stickies but then injury prevention seems like a good reason to me...
 
Good Idea perceive.

Injury prevention and mobility should be high on everybody's list of importance in regards to their training life.

With that said, I have excepted the fact that being a competitive PLer is going to take its toll sooner or later. I'm just trying to minimise the damage the best I can.

You can build the best race car, but drive it 250mph around the track constantly and shits going to break sooner or later.
 
Sticky said:
Kstar always says you need to look upstream and down stream to find what is causing the issue.

Example, if you have sore knees, dont look at the knee for the answer. Look at the calves/quads/hammys to find your issue.

Fix the issue, fix the symptoms.
Click to expand...

Kstar?? :O soon you'll be programming softball throws into your lifters routines :p


Seriously however, one of my favourite ones of the series is the 10 minute squat test :)

strange things start to happen when you have been sitting in a squat for more than 5 minutes
 
That sumo vid will come in handy, I sometimes get stuck in sumo position after a pull, I'm not one for foam rolling my inner thighs, its one thing I have never been able to coordinate.
 
deep said:
That sumo vid will come in handy, I sometimes get stuck in sumo position after a pull, I'm not one for foam rolling my inner thighs, its one thing I have never been able to coordinate.
Click to expand...

I thought I was the only one who couldn't work out how to foam roll there !


Golf balls / softballs work better in those hard to reach spots for me :) (glutes, hamstring inserts / inner thighs etc)
 
Rushing into hit numbers in lifting without mobility work will slow down your rate of progression and also cause injury.

If a new client to say squats cannot hit depth. I would start doing mobility tests from the ankles to the hips and higher to the shoulders if need be.

This is a common problem in so many new lifters who come to do assessments or start out.
 
Have to agree, Mobility WOD is the best mobility/flexibility drill site ever.
Brilliant stuff for ankle mobility too which is my big issue that is affecting my squats.
Hurts like hell to do it sometimes, but it works, even if it takes ages.
 
These vids are very helpful to me, I don't suffer from too much lower body issues yet but I will incorporate these stretches as a prevention to pain that would have surely come my way if I kept going the way I was going!!
Thanks!
 
Great thread mate...used to but huge importance into mobility work when I was focusing on powerlifting....neglected it somewhat when I started to focus my training on bbing last year but over the last few months have added it back in and I am def better off for it.

Thanks for the videos!
 
I never did mobility work in crossfit, not in the whole year. Now in powerlifting the importance is huge, I've never been on mobility wod, will check it out.

I have found a really good physio who specialises in weight lifters. He has fixed my neck and sshoulder problems now going back Wednesday for lower body mobility, inner thighs mostly.
 
been watching his stuff for ages.

I routinely do defranco's agile 8 while watching tv and also as a warmup for a session. Really loosens up the hips especially and gets me ready.

I used to be VERY unflexible also and doing all of this stuff (as well as mma training stuff) has helped a lot in that regard.
 
Thanks Sticky, great site.
Just watched a few of his vids and I'm going to work on hip infraction stretches to improve my lower leg mobility (outwards), great stuff. Hope it will translate into better numbers on my squat. Exactly what I was looking for, fantastic mate.
 
Finally something good coming out of Crossfit other than showing compound exercises make girls hot!
 
It's important to take stuff from the video and apply it consistently. Randomly doing random mobility exercises everyday is no different to randomly do random strength or any other for of training.
 
Good point, set a routine and stick to it. If somethings not working, then change it.
 
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