Hey MWodkas,
Today’s project is simple. Let’s practice our PNF-Hold/Relax in hip flexion/leg-extension (ie. Deadlifting).
Let’s be sure to always use some kind of neuromuscular mobilization model unless we specify otherwise. Good luck!
4-5 min a side.
Test/retest: deadlift set up
Kstar
13 Responses to “Episode 148/365: PNF Demo-Deadlifting”
Trackbacks/Pingbacks
- 2011-05-26 WOD
- CrossFit Playground » Blog Archive » October 12, 2011
- Mobility vs. Flexibility: What's The Difference? | CrossFit Invictus Blog
- Monday, October 24, 2011 « Invictus | Redefining Fitness
- 11/19/11 « GFD CrossFit
- saturday 04.07.12 | Arrow CrossFit
- Friday 4.27.12 « Crossfit South Bend blog
Leave a Reply?
Mobility Courses
In the Media
MWOD Named a Top Blog of 2011 by...
Friends of MWOD
MWOD Banner
Add our banner to your page. get the code here
Great, thanks – that addresses my question.
Cheers
Fred
Cannot wait to do this. Kelly–where can I get a band as taut as the one you use?
Mary Beth,
Check out Rogue Fitness (www.roguefitness.com). The bands are currently listed under "Fitness & Gymnastics." I believe you will want a #3 Small – Blue – 1 1/8 in. They can only be bought in pairs, but maybe if you call up they'll let you buy one. Two is useful if you (1) have a workout partner or (2) plan and doing banded squats, deadlifts, etc., although accommodating resistance as it's called is a pretty advanced protocol. Still, you spend relatively more money on product and less on shipping.
You can also check out Elite Fitness Systems (www.elitefts.com). Search for "bands" in their
great video, thanks for the discussion Kelly. will hit this later. Search for "bands" in the upper right hand search box. The equivalent to the blue above is the orange EFS Pro Light Band (1 1/8" width). It looks the pricing is about equal right now, although EliteFTS lets you buy one band if you so desire.
I bought the grey Average Band (1 3/4" width), the next size up because it was listed as equivalent previously in the comments. This is not equivalent to the Iron Woody blue, but rather the green (which has shown up on a few videos). So far it has been great for all banded mobilizations shown, although it takes a little bit more muscle getting into position. This is especially the case with the "ultimate Olympic weightlifting" mob featured yesterday on episode 147. I had to get a friend to strap both knees in there.
Anyways, thanks for the discussion Kelly and I look forward to this one.
-Ben
Hmm, looks like I didn't edit that middle paragraph very well. Anyways, I also wanted to say that these type of bands are soooo much better to mobilize with when compared to this kind of band:
http://lh3.googleusercontent.com/public/KQ9YJRQA_CadUCPmntZ7fxiMG4EslC6aKDkqvzVXav1rRT5M1Escfn1zctM39KCnLBpKtYeoh8wRGJhrFstVhOUy3_6ODVEtlOqQLKHH8btWhidfN_2FUN6EhF7LfpnRPzzxefCB8GZ0bXcsxetFxnrv1BcMtiLtdi6ztlHEkfRxObOd-eFebxDOcA2n51R-wDO-eqMO-A4ym0A
The Iron Woody-type band is much wider and won't dig into your leg/shoulder/wrist. Definitely worth the investment.
Awesome MWOD again! I could feel the stretch of the last exercise right in my big toe of the back foot each side
But it was more a bourn then a stretch. I also felt a really bad burning pain in the back of both knees, when I did the isometric "sitting-on-the-floor-stretch-with-spread-legs-while-leaning-forward".
What can I do to get rid of it?
Thx for everything, your blog is a "supermega hit"!
greez from europe
Max
Ben — THANKS! Huge help.