Today it’s time to talk about technique, or more importantly your ability to preform correct technique.
There are lots of compound exercises that require certain amounts skill, but that’s not really in question that often because the average gym goer forgets one crucial element, most compound exercises also require adequate mobility to be preformed correctly.
Before I move on let us establish what mobility actually is.
Mobility, or joint mobility, is the ability to move a limb through the full range of motion with control, people often get mobility and flexibility confused.
Mobility is based on voluntary movement (squatting to full depth for example) while flexibility involves static holds (touching your toes) and is often dependent upon gravity or passive forces. Mobility demands strength to produce full-range movement, whereas flexibility is passive and not strength-dependent.
It is possible to have good mobility without being especially flexible, after all, someone who is able to perform a full overhead squat won’t necessarily be able to do the splits. Just as someone who is flexible can have poor mobility, i.e., control. Of the two, mobility is more important. It is better to be inflexible with good mobility than flexible with poor mobility.
Mobility isn’t just required for lifting weights though. having good mobility will also improve your quality of life too. In an ideal world you would wake up every morning and perform a mobility routine to help prepare your body for the trials of the day. it doesn’t have to take long, 5-10min is more than sufficient and you can do it while your breakfast is cooking.
Here is a sample routine that you can do at home and before your workouts each and everyday.
- Rocking Ankle Mobilization (walking on the inner/outer portion of your foot for 20 meters per side)
- Quadruped Crawl (bear crawl) 20 meter
- Squat with chest expansion and arm swings
- Squat hold with shoulder dislocation (sit in a deep squat and hold a towel in both hands and try to take it fro the front of your body over your head and touch your lower back)
- Spidermans (also called a low lateral lunge from side to side)
- Reverse Lunge
Bonus: Static Stretching
*Hip Flexor Stretch (rear foot elevated on sofa or chair, push hips forwards)
* Door Frame Chest Stretch (have your elbows at shoulder height and lean through an open doorway)
There are lots of mobility routines available on YouTube and other such websites, the one above is a simple suggestion, i would do some research and find one that works for you and takes less than 10min to do each day.