Squat and Deadlift Mobility
- 01-25-2013, 03:36 PM
Originally Posted by ZiR RED
- 01-25-2013, 05:00 PM
I gotta try this, good post.
- 01-25-2013, 08:14 PM
01-26-2013, 06:51 PM
01-27-2013, 01:26 PM
Thoracic mobility, and especially the ability to extend the thoracic vertebrae is important for maintaining good back posture during the dead lift and squat. Use this as an activation and mobility drill.
01-27-2013, 01:34 PM
01-27-2013, 01:48 PM
Check out this thread for some good ideas to increase mobility and stability in the shoulder girdle, which should really help you keep the centered over your body.
01-31-2013, 11:13 AM
A little more advanced hip mobility. Once you master the cossak squat and strider, you can start adding a few exercises together to increase motor programming and make the mobility work more challenging and enjoyable.
01-31-2013, 11:14 AM
Psoas activation. I may rant about how sit ups and leg raises and all the other silly ab exercises only target the psoas; HOWEVER, many people have dysfunctional psoas ROM and strength such that they cannot do a standing single leg knee lift above 90 degrees, which in turn compromises performance. Correct it.
01-31-2013, 11:15 AM
01-31-2013, 02:04 PM
01-31-2013, 02:19 PM
01-31-2013, 03:23 PM
I use this exercise to train the horizontal jump and to improve sprinting power, but it can also be used to activate and strengthen the glutes and hamstrings in a dynamic nature.
02-23-2013, 09:43 AM
Just did these on an active recovery type thing at home and notice my right psoas is weaker. Kind of makes sense on my right side being worse than left on unilateral work, as well as being more susceptible to strains.Originally Posted by ZiR RED
Gonna work up to the one above this.
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"Train like a beast, think like a human"-RTS
02-28-2013, 10:41 PM
Competition bound 2014
03-01-2013, 09:32 AM
03-01-2013, 07:19 PM
Competition bound 2014
03-02-2013, 04:11 PM
Great videos Zir red. I would probably do some ankle mobility drills as well. Or do you have those?
03-04-2013, 10:23 AM
Thanks Anoop. I do them, but I haven't recorded any yet. Good idea!
03-06-2013, 03:14 PM
awesome vids, I need to do more of these..sitting most of my day is killing my hips :/
05-29-2013, 02:40 PM
Zir have you gotten a chance for the ankle mobility drills? I'm recovering from a sprain/fracture in my ankle that is really hindering my ability to train legs (just did my wendler deload session today for my first leg session in two weeks, which has been extremely aggrevating since my legs are a huge priority to me for this offseason). I feel like all the bracing and lack of movement for my ankle is decreasing my already limited ankle mobility (which in turn is going to effect my squatting even more so than it already had been). Id appreciate any help or insight you or anyone else could provide.
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05-29-2013, 03:47 PM
I have not, but thanks for the reminder. I too am suffering from ankle issues, and it appears I have a series of micro-fractures in mine. It doesn't hurt to squat or deadlift, but anything involving powerful flexion (sprinting, cleans, jumping) hurts. Have an MRI next week and will find out more.
FMS has a very simple, easy to do one. Get one one knee. Set a pole up (vertical) equal to the toes on the inside and outside of the foot. Move the knee forward past both poles (all the while keeping the heel in contact with the floor), then to the outside of one, then to the outside of the inner pole. Do a few sets of 8-12
05-31-2013, 02:21 AM
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