Hey Mobilishous Ones,
Today’s episode has us performing an Mwod for the shoulders with a little distraction in the shoulder joint in the overhead position and, hammering on the beautiful external rotators that loved us so well in the Zott’s press (or Sott’s press).
As a bonus today, we’ve got John Welbourn (10 year NFL veteran) actually performing the first part of today’s Mwod.
I want our athletes to begin to get the sense of how to systematically mobilize which body part, and when. If your shoulders are smoked from yesterday’s work for example, start there.
If you are expecting a heavy, shoulder position important workout tomorrow, you could also start with today’s Mwod.
Test: Thumbs straight forward, ribcage anchored, arms up overhead in pure flexion as far as you can go. Then, Overhead squat
Mob: Collect 10 minutes total, messing around with today’s two Mwod pieces.
Re-Test: Arms up and Overhead squat
Remember: In the band distraction mob, we are getting any tissue that may be limiting physiological ranging. We are concerned less about what exactly is tight (besides it’s sort of irrelevant unless you need to make a diagnosis. And your diagnosis, is sucky overhead btw.)
The Ball Work begins a conversation about restoring the normal sliding surfaces of your body, and decreasing internal muscular resistance. It’s handy to know some anatomy in these situations. Again, you aren’t going to make a diagnosis, but it’s not illegal to know that your external rotators are tight and sore after turkish get ups!
Check out Johnny on his test/retest.
See you tomorrow,
Mwod’ Dib
30 Responses to “Episode 09 & 10: I Will Bend Like a Reed In the Wind”
Trackbacks/Pingbacks
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Great stuff Kelly!
We've got these at our gym, fancier version of the taped balls;
http://www.radroller.com
Off to put my 5:30am clients through this. I need some coffee!
If we already have a shoulder impingement issue, is this still a good movement to put the shoulder through?
You really did it. You just made a Dune reference. Most awesome.
Dope!
There's really no other way to explain this effect: Dope!
I just ran myself and two of my athletes through this after Fran and voila – increased ROM in overhead position. Insane. Like magic and shit! Dope!
Also, yesterday I ran one of my older, less agile athletes through the calf stretch – pre-test his squat was almost parallel, yeah it's that bad. Post-test – increased at least 20 degrees and dropped slightly below parallel. He nearly, literally, fell over in amazement and the other athlete I was training was astounded. Quite impressive stuff…
Thanks – We at CrossFit Gwinnett cannot thank you enough for this!
Kelly,
Awesome!! It's about time someone got our business in order. We will be using all that you have to offer in our box from this point on.
Keep up the good work.
CrossFitramsay.com
K-Starr, the Mobility Messiah
Tight and painful right side infraspinatus, but that is normal for me. The lacrosse ball is EVIL.
Shoulders are looking good after a year post-op bilateral labrum fixes. Range is normal but still tight and needs normalization. With the help of your MobWODs, I'll have ROM and strength I've never had.
Thanks again!
Is there a scaled down version of this at Crossfitbrandx.com?
Awesome! The nice part was the lacrosse ball was quick to find my "fun" spots. Exploring them for a couple minutes was not nearly as nice. Range of motion gained was well worth the sickness!
Wow that band mob made a gigantic difference between my ROM and evened out the difference between my 2 arms as well. Crazy!
Did this before a WOD full of L-pullups and HSPUs, as well as PNFing the crap out of my hamstrings, and those movements felt better than they ever have. But it's probably just a coincidence.
These are awesome videos/posts. Quick suggestion. The titles are whimsical and fun, but when you have done a bunch of these, users are going to want to find a posting that addresses a specific body part or issue and there is going to be no way to search for that. Consider either tagging each post, or use the title to describe the body part being mobilized. That way eventually you will have a fully indexed/searchable mobilization guide, and we (your readers) will be stoked for life!
This was much needed as I've surfing like crazy thanks to all the tropical cyclone activity in the Atlantic… Usually my shoulders are pretty well and good, but I got the lacrosse ball for part two and hello Dolly!! Infraspinatus fuzz in full effect!
Stretch band felt awesome. Shoulders really needed that. The lacrosse ball however… excruciating pain!
Alternative to the stretch rope is climbing rope, $.35/ft. Cheap and useful.
The tools–lax ball, band, rope are ideal–been using for a yr and have helped a ton.
Enjoyed seeing JW go through the stretch, as it gave a d/f perspective and angle.
How about some more front hip flexor action?
This gave me an extra 4" of range overhead on the re-test.
Great Dune reference!
Your articles are for when it asoblutely, positively, needs to be understood overnight.
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