There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Many people often think that if they lift as heavy as possible, or use as much volume (sets and reps) as possible they will […]
I follow a variety of great trainers in my industry to gain knowledge and see what they are doing to help their clients improve their overall fitness. I have come to really like 3 mobility/core exercises that I learned from them that I wanted to share with everyone. Check the videos out of these 3 great exercises and the trainers I learned them from.
1. Spiderman, Rotational Stretch, to 1/2 Get-up
I learned this back in June of 2011 at a Kettlebell Athletics Certification Seminar by a great trainer named Jason C. Brown. I couldn’t remember what he called it, but I was an instant fan of the exercise. I have made Spidermans and 1/2 Get-ups a staple in my programming, but never put the two together. Once I saw Jason demonstrate this I took a liking to it right away. It covers everything from hip and thoracic spine mobility, to a great coordination builder.
[youtube http://www.youtube.com/watch?v=iye4RHk5mO8&w=560&h=315] 2. Goblet Squat to Overhead Squat w/Dowel or PVC Pipe
I recently watched Dan John’s Olympic Lifting For Beginners video that was done during his Never Let Go book tour event. Dan simply breaks down the overhead squat into a simple mobility drill utilizing the goblet squat, which he actually invented, and a dowel/PVC pipe overhead. It was such an ah-ha moment for me on how to improve both regular squatting patterns and the overhead squat. Not only do my clients have a tough time with deep squats, especially the overhead version, but I do as well. This mobility drill has made my life much easier when teaching the overhead squat.
3. Deep Squat Landmine Rotations
Ben Bruno is a phenomenal trainer from Mike Boyle Strength and Conditioning that has such a creative mind when it comes to new exercises that make sense. This exercise is a very demanding one that gives a lot of bang for the buck. Not only does it help the deep squat pattern while improving hip mobility, but it also places a lot of stress on the core and shoulder stabilizers. Be very conservative with weight on this. I personally only used a 15# training bar for 10 reps each way and I was smoked!
[youtube http://www.youtube.com/watch?v=5COtRrsTWj8&w=560&h=315] Give these 3 mobility/core exercises a try and watch your body start to move and feel better!