Noah works on her mobility and her flexibility.
Flexibility is one of the 10 General Physical Skills we seek to develop through our strength and conditioning training. However, everyday in class we devote a section of time to developing our mobility. What is the difference between flexibility and mobility? Flexibility is the ability to maximize the range of motion of a joint and/or muscles. Mobility is the ability to move through a functional range of motion while maintaining balance, strength, alignment. Functional movement uses more than one joint and muscle group and is movement we do "naturally." Squatting, overhead pressing, pulling, pushing. throwing, running, walking, rowing, are all movements we naturally do. In fact, we start off in life with the ability to squat below parallel, raise our hands overhead, and do all manner of movements uninhibited. As we age we stop playing, stop moving, and develop movement limitations that prevent us from doing all the things we were born to do. We spend 8-10 minutes at the beginning of every class working on mobility and flexibility. We stretch our muscles to improve flexibility, and use bands to change our joint position to improve mobility. At the end of class we use foam rollers, lacrosse balls and other implements to work on the physical structure of our muscles to improve our mobility. We do this work on our tissues after we workout because that is when they're warm and are best able to be physically changed post-workout. Flexibility is a physical trait that is improved through regular training. While, we regularly train to improve our flexibility in class, to truly improve flexibility it takes daily training. A few minutes in the morning, a short mid morning stretch, a post lunch flexibility session, and pre-bed calming stretches can improve your flexibility. Want to touch your toes, which is normal range of motion, you need to work at it daily. Mobility can also be improved through regular training and practice. Sometimes it just takes focus and concentration to improve your position and alignment. Spend the time improving your functional movement and watch the rest of your sports, e.g golf, skiing, climbing, etc. improve.
0 Comments
Brian F. has excellent overhead squat mobility. Some of us have to work a bit harder to get into a good position, but the work is totally worth it. We spent 28 days in April working on our overhead squat mobility. We threw down a daily mobility challenge and congratulations to our winner, Tami McCauley! Tami did her daily OHS mobility, sent me a photo once of week of her doing her OHS mobility at home, and added 25% to her overhead squat. NICE WORK TAMI! If you missed our April OHS mobility challenge, no worries. Today's Mobility Monday post is from the Barbell Shrugged dudes and it's all about improving your overheard squat. You can expect do to these drills in class today, and if you're super motivated, like Tami, you might even try them at home. Have fun and get ready to overhead squat today. Congratulations Buck on your 2-Year True Spirit Anniversary! Did you know you get a free 30-min skill session on your 1 year anniversary and a one free hour of personal training for your 2 year anniversary? It's true! Buck scheduled his personal training session this week! This is our final week of our 28 day overhead mobility challenge. We've been doing overhead specific mobility everyday in class and several of you have been doing the overhead mobility at home. NICE! We threwdown on a mobility challenge because 1. flexibility is one of the 10 general physical skills we all need to be more durable, 2. flexibility is easily neglected because it's not as fun and sexy as strength training, 3. improving your flexibility will improve your efficiency and improving your efficiency will make you stronger. We will be testing our overhead mobility this Friday! NO CHERRY PICKING! Before you set the racks up for your workout today, you're going to do overhead squat therapy against the rig. How low and slow can you go? Coach Leslie overhead squats 160#. The 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 Improve Your OHS Mobility in 28 Days. Download and print the OHS worksheet below, do the mobility exercises every day, and see your overhead mobility improve. Spend 2 mins on each mobility exercise. You don't have to do all of them at once, you can spread them out throughout the day. To win the OHS 28 Day Challenge you must:
Daily Mobility is one of the healthy lifestyle practices of the Whole Life Challenge. Since you're going to be doing daily OHS mobility, you might as well sign up for the WLC. You'll be getting your daily mobility points easy, peasy. Sign up below. The Spring WLC starts Saturday, April 14.
|
Special EventsRecord your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our GORUCK, Reebok, Rogue or Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!
Categories
All
Archives
April 2024
|