Hey Supplenesses,
Today’s mission is a reminder to keep it simple. I often see athletes struggling to achieve a good bottom position in the squat. (This is Mob2 position for you M&M coaches out there.) During the warm up, even though these athletes are struggling for a solid straight back during peak compression, they actually spend very little quality time in the the actual position in which they are struggling. Performing some warm up sets is great, but if you bottom position sucks and you are spending exactly .023 seconds in that position during the turn around, no wonder it really doesn’t end up getting that much better with big loads on the bar. The bottom is tricky. It’s the position where you are weakest mechanically, potentially affected by your horrible hip and ankle ROM, and a position of transition (you are changing directions here after all.) What to do? Mobilize the position of restriction. You’ll catch all of the components, fascia, joint capsule, muscle stiffness. All you have to do it reflect a good position. Think about your last squat session for example. Now, think about how much time you actually spent working on the most difficult positing in that squat. Hmmm. Oh, couldn’t keep generating torque at the bottom by keeping your knees out and your chest came forward? Hmmm.
Keep it simple. Here is a little hip opening sequence that cures gristle-itis. Be sure to test-retest each side so you can see how ridiculously tight you actually are. Good gawd man, if you were a leopard, you’d starve.
2-3 minutes a side
41 Responses to “Episode 363/365: Pre-Squat Hip Opener Mob-Rx”
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The hip part of my warm up actually looks a lot like this (I add a stretch band to the mix). Thanks for giving me information to tune it up!
So I’m advocating good movement at our box and trying to get athletes to think more before just mobilizing. However,
My older athletes, lifetime of dysfunction in regards to movement, are making slow progress. My question is, what are realistic timeframes for these athletes to regain their lost positions, if they’re diligent with MOBing? We make change, but it’s the onion, just stuck layers under layers. Thanks for all the hard work, curious to see what happens after two episodes.
Great mob, have you any additional fixes for tightness in the high groin/VMO area?
Kelly, are you going to catagorize this labor of love into a “”body part” sequence when the year is over? So if I’m struggling in the squat position I can go to an area that addresses only that. This has been great.
Are those pajama jeans?
(…Reebok CF/MWod pajama jeans??…think about it)
Can you mobilize in a snuggie? Maybe a leopard print one…
…and then there were two!
Did this today with a class. Gold! The retest after the first leg was incredible. My mobilized leg was a good 3 inches further out than the cold one. After doing both, my squat rom with good form probably gained 3-4 inches. The class loved it. Thanks! Have a lot of desk jockey distance junkies in there, so anything I can bring them to stave off disaster is appreciated.
This was incredible and resulted in immediate improvement, but whenever I squat with feet pointed forward, the bottoms of my feet get tight and sore. Any recommendations for that? Maybe spend some time standing on a lacrosse ball barefoot?
How do you do that in jeans?! Are they Chuck Norris ‘Action Jeans’ TM??
Did it today with some added band distraction, brilliant.
PR’d after this Mob, felt so much more comfortable in the squat. Didn’t have to fight myself for good position so used the extra energy/focus to lift more! Cheers
Awesome! Thanks.
I thought I had lost this link, but I was doing some organizing and here it is! I’m so happy. I love this site. I work mainly with young dancers, ballet and lyrical dance (think smorgie of movement). So keeping them, and my 42 year old self mobile is critical. I am also a Zumba instructor and kettlebell lover.
The stretch in the video (in its first progression) is one of my favorites for stretching “turn-out”.
Thank you for all the great info!!
Jeggings???
Great MobRx. Another arrow for the quiver.
hey guys I gotta quick question. I am new to this website just found it today. I have been doing crossfit football for the past 6 months and need to work on my mobility now. I was just wondering about the top where it says episode 363 of 365 does that mean after it gets to 365 of 365 it starts over. Therefore I would just wait until it restarts. Thanks for any help.
Phil– 365/365 ends the year of mobility which Kelly committed originally committed to doing. Kelly said he will continue to post after the year concludes. You can go back to the beginning and start there. This will help with understanding some terms&concepts etc as they build throughout the year
Just found this website today….my new best friend!
So I’ve noticed something weird when I do this prior to squatting. Maybe it’s just a result of me opening up my hips in ways they never have before but as I come out of the bottom on my squat I feel as if my tendon or muscle in the upper hamstring butt area, snap and tingle (It’s very short lived…less than a second. Its almost like it releases and then it’s good to go?) It doesn’t hurt nor does it affect my squat but I found it weird.
Whole series a massive winner; this particular MOB-WOD one of my favorites for hip health & fun with squats.
KStar I’m a believer. I’m amazed how broken my body was and I didn’t even know. Shoulders hips etc. This knowledge is changing my life! Onion metaphor is great above one layer on top of another of crap. A *lot* of time and motivation is required.
How is it that after a year of Mobility wod videos, KStar still has videos with people walking around in and out of the screen and constant chit chat?! Does he only go to gyms that breed Ronnie Teasdales?
can anyone tell me where to get pt strength strips in the uk?
Have you tried Rogue? They may ship to the UK.
Used it before the CF Football “Squat Cluster” and ensured proper depth – great stuff!
Great tip! just tried out this stretch and it was just what i needed!
Did this will all my classes prior to doing Jackie. They were all amazed at the new bottom position. Doing this, along with some ankle mobility, with all classes today as we are going to be squatting heavy-ish. Thanks!
Why is this stupid video 5 minutes long? Who has time to listen to your paleo crossfitter ramblings for that long? Just get to the point, show the stretch and shut the fuck up.
great stretch; it’s among my favorites. try not to round your backs though, guys. try to keep your necks long and your eyes looking at a spot on a wall about 12″ off the ground before you, or if that’s too hard on your necks, look on the ground about 2′ ahead of you. the deal is to keep your neck supple and your shoulders down; scapulae engaged.
How often do you recommend that you run this exercise?
Only on squatdays or as required?