October Mobility ChallengeThe overhead squat is a potent tool for assessing range of motion of shoulders, hips and ankles. It is also a phenomenal teaching tool for bracing and torque. As you go deeper into the squat all of these things, bracing, torque, and shoulder, hip and ankle mobility are at their highest demands. If you you're lacking in any of these it will quickly become visible as your arms bend, your belly goes slack, your shoulders internally rotate and you dump the bar in front of your face. Obviously, the OHS requires strength and mobility. There's nothing more humbling than having a bodyweight (or more!) back squat yet only being able to OHS with an unloaded bar. In fact, the relative weight relationships between the three barbell squats are essentially 20-25%, i.e. your front squat is about 20% less than your back squat and your OHS is about 20% less than your front squat. If your squat ratios are way off, then you don't know squat:-) No really, you have some work to do. That's why I'm challenging EVERYONE to participate in our October Mobility Challenge. On Monday, in all classes, everyone will complete the GOWOD Mobility Assessment. You can download the GOWOD App for free and get a 2 week free trial. We will retest your GOWOD Mobility Assessment and the top three most improved women and top three men will win a prize. I encourage ALL of you do to GOWOD at home. To do that you will need a premium GOWOD account. It's $14 a month and to get that discount code email me. If you don't want to participate digitally, you can download and print the mobility worksheet below. The mobility exercises correspond to the book Becoming a Supple Leopard. No matter which option you choose, spend 8-10 mins a day on mobility and you will certainly see improvements.
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