The best way to build muscle is to perform full-body strength training sessions frequently throughout the week. The combo of lower and upper-body movement that involves multiple muscle groups done in a circuit fashion stimulates anabolic hormones and protein synthesis which are two of the major players at stimulating muscle growth. Performing multiple full-body strength routines must be done correctly in order to produce results. Hitting each muscle group 3 to 4 days per week […]
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!