Hey Flexible Rangers,
Today’s piece is all about ungluing the fuzz around the high hamstring insertion.
See if you can’t collect 10-12 min of hammering on those tissues. Tomorrow we are prepping for the deadlift, so get this sorted out.
Kstar
12 Responses to “Episode 104: Hammer Your High Hammy”
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Love the high gastroc ballet mobility – that is just dynamite and EXACTLY what I've been trying to mobilize on myself. I was worried that it might be dangerous to do the LaxBall to the high gastroc area, because i don't know much about all that tendon/lig shiz, but damn, that has loosened up some key tight areas for me! Awesome, Can't thank you enough for this awesome resource!
Just another thought, because I'm always trying to mobilize my knee bits:
while the LaxBall is behind your knee area hold at the ankle and move your foot around, dorsiflexion, rotation, everything – even flexion and extension of the toes seems to hit it, but then I might just be particularly tight in that area.
Also, I did this standing and it worked well. I also added another LaxBall at about the point where the Vas Med and Vast Int/RecFem come togther, a perpetually tight area for me. It was a nice duality of the gastroc and quad complex mob. Just sayin' You could even do it laying prone on the and really digging into the VastMed etc. OUCH!
Looking forward to the Deadlift prep. In a "I'm going to enjoy it when it stops" kind of way.
As a suggestion; If you include a brief mention of whether it should be done just prior to the workout, the day before, before and after, all of the time if you have deadlift set-up issues or all of the above that would save some questions.
could you do the same thing in the elbow pit to mobilize biceps and forearms? maybe using a smaller ball, like a golf ball?
I really can't thank you enough. I hit 315 for the first time in the dead since hurting myself over a year and a half ago and not being able to hit anything more than 245 for that time without pain. 400's here we come.
On another note I do bjj and have had several rib injuries to the right side. Is there a possiblility that a rib injury could have prevented a proper set up for the dead or squat which in turn allowed my back and hip to get hurt?
I placed the ball on the back right side ribs and found some horribly messed up bits back there. Had some pretty bad soreness the next day but felt great.
KStar,
I know on here you talk a lot about hip mobility, and thank you for all the tips it's really helped. With that said, do you have any hip stability advice? My left hip always feels unstable as if my ischial tuberosity is actually moving. Figure this isnt possible so something moving over it? This goes away when I do the capsular mobility stuff, but then comes back. I know crossfit isnt into little specialty focus type exercises, but I figure you have some jedi exercises that will keep it from happening. Thanks for the mwod, any advice you can offer, and for making me feel like a yoga superstar without actually having to do yoga.
Is it bad that I'm beginning to twitch because there hasn't been an mWod posting in more than 24 hours? I think that's a sign of addiction…
NPW, some time ago there was an article in the journal about stabalizing the hip musculature to help with the squat and dead. I think it was by Burgener (spelling?) Mostly he advises to do the ini-outi machine or pully excersises to strengthen the stabilizers 2 sets of 20 twice a week after your main workout.