Hey Mobilites,
We are fresh off a great day of strongman training with Crossfit Super-stars Rob Orlando, Dave Lipson, and James Hobart.
One hallmark of the odd object strength game is having to put heavy objects overhead in an wee extended low back position.
So, check out this quick low back decompression trick.
As for the Mwod, you are going to need a high table or counter where you can let your leg dangle. I like the fact that this “high” flexion position really hits the end range corners with added benefit of a little body weight action. The second Mob is like the classic yoga pigeon post but on steroids.
Test: Squat
Mob: 4 min on the high flexion
6 min exploring badass pigeon
Retest: Squat
Bonus: Try this Mwod before you hit the sack and see if your hips and low back don’t feel better in the am.
Homework: Go to Dave Lipson’s blog: 365daysofsquatting.blogspot.com
Then go squat 450 and send your photo to Dave.
Kstar
19 Responses to “Episode 22: Strong Goats, Orlando Style: Low Back, Hips, and Groin”
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Finally a low back stretch! I know I have SI issues. I haven't been able to use a GHD yet, but the counter top gave me some interesting sensations as I was doing the back piece.
perfect timing sdhp and deadlifts this week have left my lower back real tight..I need more skill work being a novice!
Now that I think about it, keeping my toes on the ground does relax my back more when I'm hanging from a bar to stretch. It hadn't occurred to me before.
That works well, I can do my post deadlift stretching hanging from the rafter indoors no matter what the weather instead of skipping it because it was too wet to do the "better" stretch on the pull-up bar outside.
Squat 450 ? I wish…
Dear Kelly,
I would like to start off my thanking you for the great site. I had a quick question with regards to equipment. I understand that you suggest we invest in lacrosse balls and a "jump band" – which I am on my way to purchase.
However, I was wondering what your thoughts were on the Trigger Point kit. I would love to get professional help with my little ailments but I am a poor college student and just wanted your professional opinion on this form of self-repair.
Thanks again for everything.
Regards,
Matt Geer
K star you are the man! Thanks for squatting for Amanda. 475 is balla!
-Dave
Kelly,
Thank you for hosting the Strongman Cert. It was an absolute pleasure to come out and work with your athletes. The advice you gave me rocked and I look forward to seeing you on the east coast in October.
Cheers,
Jh
Allright – you made me setup a slack line in the backyard. Seriously fun stuff. Me and the kids played around on it most of the afternoon (my arches hurt now).
I did not PR Fran (0:45 slow; however, I videoed it, and the bottom position of every thruster was perfect. I've never had so much room at the bottom before (full rack, good thorasic and lumbar extension, knees out, feet forward).
Man that felt great! Wichever foot was out front kept on wanting to draw back towards the knee that was behind. I had to support myself on that front leg to keep it from wanting to slide back instead of supporting myself up with hands on the ground. Belly to knee was no problem for me but I'm glad you put the belly to foot one in there cause I could only get about 2 feet away from it. Super tight going that way and that's probably why my foot kept wanting to slide back. Thanks Kelly (mobile master!)
Amazing WOD Kelly. I knew right away that this was a goat when I noticed that walking felt easier.
I will be happy to squat my body weight!!! Loved the lower back decompression trick