Two Progressive Mobility Drills to Transform Your Body
Right, no messing about today - you want your body to feel better? I’ve got just the thing for you.
Don’t get me wrong, long term? - 2 moves alone won’t cut it. There’s a whole heap of components that go into the maintenance of a strong, healthy body.
But if you’re a little short on time, and want as much bang for your buck as possible, what I’m about to show you offers:
Injury/pain relief and risk reduction
Strength and mobility development
Pre-lifting stability and activation
All-in-all highly efficient warm up or main session solution
So let’s get into them. I love them, I hope you do too.
1. Kettlebell Hip Shift
Perform 1-2 sets
5 reps each side per set
Each rep - 5 sec hold at end range
Recovery return to centre after each rep
The kettlebell hip shift is all about getting the adductors, quadriceps and glute muscles firing, tolerating load and opening up the hip joint.
It combats our obsession with creating tight hips in everything that dominates our sedentary lives. Even my stiffest of clients have marvelled at the benefits.
The main focus for this one should be on keeping the turned out foot flat. Don’t let the heel come off the ground. Ensure the ankle joint begins directly below the knee joint before you begin, then drive the knee out over the toe-line
This can be done with 0 weight (warm-up style), a moderate load (lifting prep/activation), or a heavy load (main session activity).
It’s a game changer once you’ve worked out the correct angles to hit, and find your strength and stability at end range.
2. Kettlebell Thoracic Mobilisation
Perform 1-2 sets
3 reps each side per set
Each rep - 10 second hold at end range
5-10 sec recovery returning to centre
This exercise is all about developing synergy and cohesion through a critical chain of muscles.
The beauty of this one is the more load you can tolerate, the better prepared your joints will for taking you through a variety of movements safely and strongly.
Your focus should be on creating a ‘pillar of strength’ (yellow), from the right knee connected to the floor, up through the hip joint (focusing on glute contraction to fully extend the hip and lengthen the hip flexor) all the way to the shoulder, which is contracting posteriorly to create the counteracting pulling force against the left knee.
The kettlebell should be sitting in the middle of a triangle - the wrist, the elbow, and the shoulder - the outside of the upper arm should act like a ‘shelf’ for the kettlebell to rest on.
As you pull yourself into rotation, use the counteracting forces (blue & red) to activate and stabilise, then breathe deeply into the stretch.
Let the weight of the kettlebell pull downwards, into your scapula, forcing the stabilising muscles around that structure to start cooking while you hold for 10.
Each rep, try to breathe in and achieve a centimetre more rotation.
Nail this one before a big lifting session, and I promise you, you’ll be feeling excellent.
Stable
Primed
Moving with freedom
Like the sound of these? Want to discuss where they live within your training week?
Let’s have a chat, any time you like.
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