When I say that mobility training doesn’t work, what I mean is how people think and perform their mobility training. Many times in fitness or performance training we start with the answer before we ask the right questions. For example, we see a tight hip or shoulder and we instantly think “let’s hit that shoulder/hip with some mobility training.” Wait for a moment!
Seeing restrictions in mobility should make us step back and look at the whole body and think, “why is that shoulder/hip not moving well?” Is it structural? Has that person had an injury previously that could have caused a build-up of scar tissue, actually impacted the structure of the joint, etc.? If so, then we are only going to be able to get so much out of our mobility training and it may require a few different methods to achieve the results. My point though is we just go to our toolbox before we really assess what is going on with the individual. Sometimes finding out the issue isn’t all that complicated if we take the time to ask people simple questions like, “have you ever had an injury in that area?” You will be shocked how much information you can get from such an easy thing.
Looking at parts alone is how we end up going against how the body is designed to function!
We also need to step back because the body works as a whole. So, when you see that “shoulder restriction” if you are taking the bodybuilding approach to mobility training that so many people do, then you miss getting the real answers to the movement issues. Physical therapist, Jessica Bento helps me explain this idea using myself as an example!
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Love to have such a smart woman in @jessicabento_mpt not only be my business partner but life partner too! Jess does such a great job of explaining how to determine a mobility issue from a #flexibility one. There are some important differences and how we can quickly impact people! ….. 💪🏻 Sound on for this one: There is a lot of discussion nowadays about restoring mobility to one’s movement. That can’t be a bad thing and we need people to move well if we are going to stress their body through exercise. However, many people are making big assumptions that many #mobility issues are caused by the joints that look restricted. Yet, if we look at the body correctly, we can often find that the joint may not be the BIGGEST issue. ……. ➡️ So many mobility issues are actually motor control concerns. That is what I wanted to break down with @joshhenkindvrt . You will see that he appears to have a shoulder mobility issue, but when we look deeper, we see motor control is much more of a limiting factor than his shoulder joint. Watch how I evaluate it and how we can make it so much better!
If you just looked at my shoulder in isolation, you would be cranking on my shoulder mobility training without knowing my shoulder was largely a byproduct of my neck. We could give a MILLION examples like this, but hopefully, you get the point? You can’t use bodybuilding strategies to how the body moves and performs, it leaves too many holes to be missed.
Being More Purposeful In Your Core Training
When we talk about how to do better mobility training we have to also discuss where things go wrong for a lot of people in their efforts. I think there are 3 keys that we can share to really make a strong impact on people.
The above diagram shows how our body has alternating segments that have dominance towards stability or mobility. The lumbar spine is designed to have stability whole the hips, thoracic spine, and shoulders are more mobility. So, if the lumbar spine fails to do so, these other areas try to make up for it. That brings us up to the idea of irradiation, you may have heard often referred to as tension. This overly simplifies the concept as I explain below…
The moral of the video above is HOW we create tension and the positions we use matter just as much as creating tension. If we aim to create tension without paying attention to the joint angles we use then we are just stressing our nervous system and not doing much to improve our mobility training. When you watch drills like DVRT Master, Sean Lettero shows, it is being deliberate in our positioning and creating tension against the Ultimate Sandbag that gives it such power. The actual load of the Ultimate Sandbag is often very important in creating that tension and core stability which is why bands don’t work nearly as well!
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During this time it can be hard to think smart about our workouts. After all, they aren’t that important compared to so much going on. However, they can be a welcomed escape and help us focus on something positive for ourselves. That means also being smart as the last thing we want to do while we are stressed is cause injury to ourselves. Mobility training can be a great solution for many and can be a workout for those that are feeling overwhelmed by all that is going on. ___________ Our goal has always been to give people a better understanding of why some methods work better than others. Now when we have limited resources and energy (let’s face it, it is easier to say forget it than it is to get us to train for many) we need to really focus on the things that gives us the BIGGEST bang for our buck! ___________ What #DVRT Master, @seanlettero shows are some great ways we can use these drills as part of a workout, warm-up, or just to move. The key is the connections we make and how we use the Ultimate Sandbag and these other functional training tools to create the “magic” that we are known for in DVRT. The key is to focus upon concepts that Sean makes looks so easy, but you need to be aware of, that is what made me want to write today’s blog post about mobility where we give you 10 awesome mobility drills. More importantly, we help break down 3 keys of the science of mobility in really practical ways. ➡️Check out the link in my BIO for the full article where I break it all down but give you so many great ideas of how to keep training smart during this challenging time!
2. Over Stressing The Nervous System: What I just discussed above is so important because it explains that a lot of mobility training has to also address how the nervous system responds. Think of the nervous system kinda like driving on the street. If you go too far over or under the speed limit you are going to have issues. You have a small barrier but you have to be careful that you don’t go too far either direction. The best example I can give is that people often put people in positions that overly stress the nervous system and that causes their body to shut down! So, how can you modify things? Here is an example.
This cuing that Jessica helps me break down comes from our L.I.F.T. course HERE
3. Use Actual Functional Movement: Time and time again research has shown that trying to improve mobility or flexibility in isolation does NOT carry over to functional movements. That tells us that the BEST way to use mobility training is to do so in more integrated and functional patterns. Yes, there is a time to break things down into smaller parts, but the MAJORITY of our mobility training that actually transfers to better movement should be integrated, not isolated.
Jessica shows some great examples of this concept. What surprises people so much is how effective and challenging doing these movements with such purpose can be. Of course, the question everyone wants to know is “if this is such good mobility training why doesn’t everyone do it?” The answer is because most people don’t know the science of mobility and still think of bodybuilding when they address making the body move better. When you present the science and show people how effective it can all be things change dramatically!
Don’t miss the chance to save 30% on our Ultimate Sandbags and our DVRT Online Certifications/Courses that break down these progressions and concepts HERE with code “laborday”
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We often overlook the obvious in fitness. We miss the root cause of the REAL issues we are trying to address. Mobility is a great example! Especially shoulder mobility. Many people realize lack of thoracic #mobility is an issue in proper shoulder movement. Yet, we fail to realize WHY the thoracic spine gets tight! Sure we say too much sitting but what happens when we sit too much? Yup, the #core shuts off, the question becomes how do we turn that core back on the fastest ways possible? _______ What I demonstrate with these 3 #DVRT movements may not be outwardly obvious in how they impact your upper body mobility. Part of our success is how we create tension with the Ultimate Sandbag and the patterns we use. Not just any old tension but directed and purposeful tension with….LOAD! It is how we use the tension to not just wake up the core but connect the chains of the body. Pulling apart the Ultimate Sandbag helps me engage the chains of the body by the connection our grip has with our upper body and core! _______ Using principles of good functional training allows us to create exercises that make us perform well, move more efficiently, and help us with our cosmetic goals as well. Strategies like this shouldn’t be complicated for people to grasp to have great success. Check out today’s blog for a great post on how YOU can create great home workouts and see improvements in your overall training. ➡️Grab the 🔗in my BIO