Your Job Make You Sit? Black Hawk Pilot MWod


Hey Legion,

Today’s episode is a great example of how our athletes are using the principles and tools of the MWod to solve their own problems in real time. We know that sometimes your positioning is going to be compromised. Knowing this, you can program your mobility accordingly. Flying a Black Hawk at night sort of speaks for itself…


The reason I am writing is that I flew goggles Thursday night and was on the controls for about 2 hours…I was determined to find a way to sit in the cockpit, access the controls and NOT sacrifice good body positioning. As you already know it was impossible. That said, I did want to relay to you how much your course helped.

On body positioning in the cockpit:
1) I either had to sacrifice lumbar stability and neck alignment to maintain external shoulder rotation OR sacrifice external shoulder rotation to maintain a good spine position.
2) After spending about 10 minutes with my back rounded and my neck pushed back (with helmet, weight bag and goggles) to keep my shoulders externally rotated and still reach the cyclic, I then tried to sit upright, flex my abs 20% and maintain a modicum of spinal alignment for the next 10 minutes. To do so I had to internally rotate my shoulders and reach almost at the end of ROM to access the collective and cyclic.
3) Spinal stability with poor shoulder position was much more tolerable than vice versa (which is an obvious outcome probably, but tested nonetheless).
4) I had anticipated the above but not considered the tension being created in my lumbar area from my hamstrungedness while reaching my legs to access the pedals.


I emerged from the cockpit with sore neck, upper back, shoulders and lumbar area. I did the following mobs as soon as I got home:
1) Banded overhead distraction
2) Overhead Rib Mob w/ lax ball
3) Overhead T-Spine Mob
4) Banded hip mob
5) Posterior-Chain Mob w/ my wife as a superfriend!

It took me 18 minutes…and erased the flight. I am eager to try different mobs, times, etc..but I am a believer and intend to spread the wealth. I just did numbers 1-3 from above with one of our senior pilots (he has over 5000 flight hours) and he told me it is the first time since last June that his right shoulder/trap area wasn’t sore.


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5 thoughts on “Your Job Make You Sit? Black Hawk Pilot MWod

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