Archives For MOBILITY
Hash Tag Position Ambition
We warm up. We mobilize. We stretch. We smash.
Maybe not in that order but we put in the effort to achieve better positioning overall and at the gym we constantly strive to attain better position to safely/properly execute our lifts, but I’m here to tell you that you need to do more.
A general rule of thumb is to spend 10 to 15 minutes a day mobilizing to help, over time, create permanent change. There is a good chance we aren’t actually doing this… Let’s face it when I’m tired and sore the last thing I want to do is mobilize. (That’s a whole other blog but let’s start the habit.)
We also spend an hour at the gym moving, which is fantastic. But, how much time is spent attaining better position outside of the gym and outside of that 10 minute mobility session? We sleep 7 to 8 hours(hopefully) a night, we drive to and from work, and we may sit at work for long periods of time. If any of that time is spent in a broken position you may be hurting in the gym.
I challenge you guys to attain better position outside of the gym. When driving to work roll your shoulders back into external rotation and engage the scaps. Every 45 minutes stand or walk at work for 5. If you must sit… sit at the very edge of your chair with your feet flat on the ground and maintain a neutral spine. Maybe look into getting a standing desk. How many people do the couch stretch at home? What can you be doing to get into better position?
Here is a link to an article on Mark’s Daily Apple that has 15 tips on standing at work.
Here is a link to Kelly Starrett’s video on sleeping in a good position.
It’s up to you guys to make the difference between good positioning and bad positioning outside of the gym. If you pick up a good habit put it on facebook and let’s see it.
If you are having specific problem areas email either myself or Hanley for a list of rehab oriented exercises you can do.
By now you’ve noticed we’ve been doing Kettlebell Arm Bars in class the past few weeks. What gives? This is why:
1. Shoulder Stabilization 2. Thoracic Mobility 3. Shoulder Strength
- Shoulder Stabilization: why does this movement help create shoulder stabilization? The weight of the KB is not in your hand but instead on the outside of your hand. Which if held in the correct place over your shoulder it will require your shoulder muscles to increase activation/stabilization. Without the activation your shoulder couldn’t hold the weight when it gets heavy. This increase in activation is not only a great warm up for the shoulder but also a great preventative/rehabilitation exercise.
- Thoracic Mobility: thoracic, thor… what? Briefly, the thoracic region in your back are the vertebrae that help to support the weight of the upper body and protect the spinal cord. (Picture of the thoracic vertebrae, click here.) There is also the thoracic cavity which is in your chest.
- Unfortunately, many of us, as contributing members of society drive to work and sit at a desk in a bad hunched over position. It’s not your fault because it’s really easy to do. I’m even doing it right now as I type this. Exercises like this help mitigate issues arising from sitting all day – sitting all day is a recipe for an immobile thoracic region. This is where the “stretch” part comes to play.
- Lack of thoracic mobility contributes to not being able to hold weight overhead without hyper extension (overarching). This is why we have been doing the KB Arm Bar movement. Mobility is extremely important for preventing injury and your overall recovery.
- Shoulder Strength: plain and simple. This exercise helps teach motor control of the shoulder and subsequently teaches activation of the lats and rotator cuff. By retracting your shoulder and fighting for shoulder stabilization through this movement you are improving strength and overall stabilization. The shoulder is a confusing place on the body where the most sophisticated joints reside and have the most adept range of motion. Let’s keep them healthy.
“Don’t be a safety violator”
“No running by the pool!”
I don’t want to be the fun sponge, but I have some safety tips for this movement because as we progress some of us might need to increase the weight in order to benefit the most from this movement.
- You’ve heard me say this time and time again. Two hands up and two hands down. This is important because as the weight gets heavier you can’t just one handed muscle the weight into position. This could cause injury and then you can’t train and bring your beautiful face to the gym.
- Keep your eyes on the kettlebell. The KB will without a doubt drift. Sometimes you can get away with a lighter KB drifting, but a 32kg kettlebell will destroy your shoulder because there is no recovering from it once it takes off.
- Lastly, go slow and controlled. This is for mobility and strength not time.
Extra material and resources:
- Video of how to do the KB AB: https://www.youtube.com/watch?v=CSJufb9LaZw
- More about thoracic vertebrae: http://www.innerbody.com/anatomy/skeletal/thoracic-vertebrae-lateral
- More http://joegambino.wordpress.com/2013/06/24/exercise-of-the-month-kettlebell-arm-bar/
- Anatomy of the shoulder: http://www.shoulderdoc.co.uk/article.asp?section=85
Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.
The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.
The coaches at CrossFit Hud are certified FMS practitioners and are ready to provide valuable feedback/correctives on your FMS evaluation.
If you can’t make it to this screening, don’t fret, we will be running a couple of these FMS testing sessions in the near future. Sunday, October 26th is limited to 4 athletes. This will give ample time to screen and go over correctives.
Having trouble reaching full depth in your squat? Maybe you can’t create the right archetype with the arms for a stable front rack, or maybe you don’t have full range of motion overhead? These are some of the issues that quickly become apparent when starting any CrossFit regimen. Sometimes these issues just pose performance deficiencies and other times they are injuries waiting to happen. Either way there are exercises you can do to help improve your lacking mobility.
Every Thursday we offer a free mobility class at 6:30PM that focuses on different movement patterns most common in CrossFit. In the image above, you can clearly see Jim’s squat depth and external rotation improve with just an hour of focusing on hip mobility. J.B.’s overhead position greatly improved with just 10 minutes of overhead mobility work.
Mobility Wod.com is a crazy good resource.
improving the overhead position for better pull-ups, presses, snatches, etc…
NEW 9:30 AM class starts Saturday, 6/15!
Don’t forget to check in on Facebook for the challenge! Rules are listed under the “Contest” tab
15 min to est 1 RM on Snatch or Clean & Jerk
2×4 @ 70% 1 RM
1×4 @ 75% 1 RM
9 C2B Pull-ups
18 KB Snatches 24/16kg (9L/9R)
300 m shuttle run (6x50m)
7 C2B Pull-ups
14 KB Snatches (7L/7R)
250 m shuttle run (5x50m)
5 C2B Pull-ups
10 KB Snatches (5L/5R)
200 m shuttle run (4x50m)
REST / MAKE-UP / SKILL WORK
Low back pain? Check out this mwod focused on the quadratus lumborum muscle (QL)