Movement Quality Is Strength: Mobility 101
Strength and fitness training is definitely the path to greater health and performance enhancement.
If you are healthy and well you will perform at your best. It’s the same if you’re a surgeon, dig ditches, banker, chef and especially if you are an athlete. But be careful who you choose to help you with this. Do they have your best interest in health in mind?. What is health anyway?
the state of being free from illness or injury.
“he was restored to health”
So, let’s say you join the hot new local gym trend that just popped up or you sign up to take classes with the new ass-kicking coach in town. You get there, do some ball slams, box jumps or they have you doing that kettlebell thing, then next thing you know, you scrape your shins up or bang your knee or even worse injure your back or something else serious.
Not too healthy huh? No, it’s not and unfortunately, the go hard or go home mentality is ever present in the strength and fitness industry. It’s old and broken but it’s what most expect strength fitness & performance training to be. The idea of “it has to be hard to be good”, needs to go away. One of my personal goals is to educate people on how to use the SOS training systems properly to improve health and performance. Now don’t get me wrong – intensity is needed – sometimes – just not all the time and not until the individual is prepared for it. You have to know how to breathe properly with exercise movements and understand movement quality.
Getting healthier and stronger is an individual process that has many moving parts each of us needs to learn, own and continue to get better at. Connecting your breathing and exercises is the key to improvement and progression with strength training. It’s the foundation of health and fitness training in my opinion.
The two rely on each other. If you cannot breathe through an unweighted movement or exercise then you should not add weight.
As we age, we lose the abilities to breathe and move well if we don’t use them. So use them frequently or lose them. The choice is yours.
Think about this, we all sit for many hours a day (your kids in school all day, you at work), which shortens our hip flexors, weakens the glutes, weakens and atrophies the upper back muscles and causes the neck and head to fall forward resulting in a nationwide epidemic of pain.
The good news is you can fix it with daily mobility and movement. A 10-minute routine before strength training is ideal for a warm up, but to progress, you need to do high repetitions for areas of difficulty. Especially in the areas that are hard for you. Those are the areas you need the most. The human brain does not like to even acknowledge things it is not good at but you must direct your attention to those areas because the body is a kinetic chain and a chain is only as strong as it’s the weakest link.
This is what getting stronger is about. Acknowledging, owning up to and improving things you suck at! Improve your movement deficiencies. Recognize and adjust faulty joint movement patterns. If you are a coach, it’s your responsibility to lead people to this understanding.
I designed the SOS Mobility Training System specifically to help this. The mobility exercises most of us need to do daily high repetitions of are for the neck, shoulders, thoracic cage, low back, hips, and glutes. Deep squats, planking, bridging, hanging, and the ability to pull one’s own body weight up are invaluable skills to maintain. Also getting up and down on and off the floor is an essential skill to reclaim or maintain as you age. Movement quality is required for mobility, and mobility quality is required for strength training progress. Mobility is reclaiming or maintaining the natural full range of motion of all the body’s joints. This is the base level for all strength exercises. It’s how you do it that matters the most as with most things worth doing!
Having the discipline to carry out the small details of anything will lead you to better things ahead especially when it comes to your health. Focusing on movement quality may be a new concept but it’s necessary to adopt if you want any chance at staying healthy and fit as you progress through life and even more important if you are an athlete.
Check out our entire YouTube series on Joint Mobility below or click the link HERE to visit our channel and subscribe
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