Why Mobility Matters

In a nutshell, to be able to do the things we want to do in the gym or in life in general we must be in the proper position. In order to safely move our bodies or heavy weight we must be able to create the most efficient angles and levers for our bodies. Below is a nice case study. The Overhead squat will reveal all things immobile. Notice the picture on the left. Quite a lovely squat. Torso is upright, hips below the knees, heels on the ground. Now we know that this guy can get into the proper position for the OHS. In the second photo he has to fake his immobility. He does so by pushing the knees back and changing the angle of his ankle. This in turn caused his butt to lift requiring a forward shift of his torso while leaving the weight behind him, causing an unhealthy position of his shoulders. Isn’t it obvious how tight calves can completely mess up your shoulders if you do OHS?

this picture stolen from the internet

Most athletes come into the gym with an over head squat that looks like this…

The faults we see are…ankle and probably hip immobility that is compensated by the pushing forward of the knees. I would imagine that OHS causes pain in this persons knees. Also note a lack of mobility in the shoulders being compensated by bending the elbows. His immobility is not allowing him to get in to the proper position to safely execute an overhead squat.

So what is the cause of of this horrific immobility? The Chair, The car seat, the computer, the cell phone, the high healed shoes. These are by far the most common culprits. These things (plus sugar) are the devil.

We have a commitment to mobility at CFSTC. We even have a class dedicated to it. But what we do in class, what is achieved in 5-10 minutes 2-3 times per week simply cannot combat what is being done to your body at least 8 hours a day.
You must do some homework. You must. Every little bit counts. Your coaches can tell when you do your homework. It is undeniably obvious. If you’ve never heard Kim say “You’ve been doing  your homework haven’t you?” You are missing out on something special.

So here you go, a series of videos with some not so complex movements that you can do at home. This week is the Mobility March. A little flow that hits the finer parts (mostly lower body). Next week. “How to improve your front rack position from the comfort of your own home”

Warm Up
1000m Row
coaches choice


Deadlift  5 reps @ 75%
Deadlift 5 reps @ 80%
Deadlift 5+ reps @ 85%


3 rounds for time of:
15 Hang Power Cleans, 155/115 lbs
15 Burpees

Scale HPC-135/95, 115/75, 95/55

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