Greetings Tension Farmers,
Today’s Mwod comes as follow up to the shouler/pillow diad chat from yesterday.
Some of you all are just plain tight in the structures that leave you overextended while sleeping on your back.
If this is you, there is a pretty good chance that you are ALSO that overextended kettlebell swing guy.
Test: Standing with arms overhead like a Cf Games legit swing, do you overextend or tilt your ribcage.
Mwod: Contract relax for 2 min or so over a foam roller/two lacrosse balls/ GHD etc.
Overhead arm distraction mob with band 2 min each side. Really focus on the ER of the hand.
Retest: Overhead better? Can you see how improving the ER overhead allows for less tweaking of the low back via less thoracic overextension? Usually we think about the front of the hip as causing low back OExt. In this case, we are going to try and feed some slack to the system from the top.
Bonus: Mess around with the ball with your arm in the rack position for push press. Take a look at the elbows on floor test on the foam roller as well.
Kstar
12 Responses to “Episode 39: Sleep, Pillows, and What Your Low Back Says About Your KB Swing”
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I thought if you sleep with a pillow under you legs while on your back, that will cause shorting overnight at the front of the hip and psoas thereby causing more over-extension.
Good point Michael
Awesome stuff Kelly! I recently started sleeping with a pillow under my knees and prior to that I NEVER sleep on my back…and I now do not move all night! My semi injured shoulder started loosening up too because I typically was a side sleeper before. Its amazing how people don't realize that they spend a good amount of time in these positions that we aren't aware of and how it affects your overall mobility and posture.
This is helping so much. I have not had such dramatic improvement since since my first painful month of Crossfit 1.5 years ago when anything I did was an improvement.
Last month – first ever muscle up. Today, almost 12 rounds of Nate.
I am stronger over a greater range. Can get out of deeper squats with more weight, and out of deeper dips. Having new and useful range of motion is rocking.
Kelly, your mobility WOD is awesome stuff! Keep up the good work, great to see someone putting such emphasis on teaching the stuff that alot of people don't even think about!