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Split Squats are one of best lower body exercises you could invest time into learning and doing. I joke with our trainees that split squats basically help everything from tight muscles, to injuries, to weakness and more. The only thing they don't fix is cancer. But I wouldn't be surprised if a study came out later showing that they go actually positively affect cancer. πŸ˜­πŸ˜‚ For benefits, you have:
Unilateral balance which is a fancy way of saying that both your legs have equal levels of strength. You don't want to look like Arnold on one leg and Peewee Herman on the other. That kind of imbalance is a good way to cause an injury. Yet many of the activities and sports we do tend to favor one side. Our training in the weight room should make our movement and performance better BUT it should also undo the issues and imbalances we gain from performing. Split squats are a great way to make sure your legs stay in balance.
Mobility. Which is a fancy way of saying your usable flexibility. Split squats stretch your calves, adductors, hip flexors, and more. Even better is they are stretched under a load like your bodyweight, dumbbells, or a barbell. Stretching under load leads to mobility that is useable and often useable without a warm up. Split squats are a great mobility investment for your time because they work hit so many places at once in such a beneficial way.
And of course we can't forget strength. Doing split squats makes you stronger. You have a movement that strengthens the bottom of your squat with split squats but also trains your legs with the foot in front of your body. There are plenty of movements that have that occur in life. Go for an all out sprint then try to stop as fast as you can and you'll see one. The strength gains are worth it alone but when you factor in the other benefits, split squats are bang for your buck.
To perform it correctly, make sure you have your front heel flat, chest upright, knee going past your toe, and back leg straight. Follow these four rules and adjust as needed to make sure they are followed!
For more tips on the split squat, check the IG stories! πŸ‘†

The Crush Grip.
This grip is a great way of ensuring you get the biggest bang for buck. By crushing the dumbbell this way you activate your biceps, shoulders, traps and chest. By pulling your elbows down to your sides you increase the activation of the triceps.
Utilise this grip when you perform single dumbbell movements such as goblet squat.
______________________________________________________ #mmastrengthandconditioningcoach #mmastrengthandconditioning #strengthcoach #strengthandconditioning #strengthtraining #physicalpreparationcoach #physicalpreparation #mobility #stability #prehabilitation #movement #physicaltherapy #ukfitness #strength #correctiveexercise #sportsperformance #rangeofmotion #ROM #balance #movement #yoga #pilates #posture #bjj #prehab #prehabyoga #functionaltraining #functionalfitness #ukfitfam #calisthenics

"If you can’t get the range of motion from this area, you will often find your glenohemral (shoulder joint) or lumbar spine having to compensate in some way, which isn’t great and could lead to injury,” says @CHHPLondon's Osteopath & Strength and Conditioning Coach @DougTannahill. ----------------------------------------------------
The thoracic spine should be able to bend, flex, extend and rotate to varying degrees, but often is the case with most people – especially those sitting at a desk all day – these motions get diminished over time and the area loses its compliance. With a loss of thoracic spine mobility, the joints above and below must become more mobile and less stable to compensate for lost movement. This in turn can result in suboptimal force transfer and dysfunction.
"A high percentage of people I see in the clinic and on the gym floor present with suboptimal mobility – who also suffer from shoulder, neck and lower back problems – benefit hugely from having the area mobilised." ----------------------------------------------------
Before any weights session or even a conditioning circuit, spend two minutes mobilising this area (as shown in the video above). ----------------------------------------------------
"It is important that this drill is performed on a regular basis to help maintain mobility, reduce the risk of injury and improve your big lifts." ----------------------------------------------------
Got a question for @DougTannahill or @Perform365 or an exercise you’d like to see us demonstrate? Post them below. πŸŽ₯: @bighairfilms @bxrlondon

Toning class with #MasterTrainer @meg_feens in NYC? Sign me up βœ”οΈπŸ™ Limited spots available! Don't wait...link in bioπŸ’™#Essentrics #ShapeUpForSummer

When you're watching the @crossfitgames regionals and you hear the commentator say "she moves with intensity" and you think, "that's exactly what my coach says!" Then you realize the commentator IS your coach! Haha! Good work @denaebrown and go team @range_of_motion


GotROM.com - get your learning on. :-)

When you look to increase range of motion in the thoracic spine remember to work on the smaller muscles too. Address the rotatores and multifidus to help with mobility. (the picture is after Graston technique was performed on those muscles). Multifidus muscle fill the groove on either side of the spinous processes of the vertebra that travels up the full length of the spine. They're very thin muscles however the multifidus plays an important role in stabilizing the joints within the spine.
The action of the multifidus is lateral flexion, extension and rotation!

Rotatores (are found underneath the multifidus) are most prominant in the thoracic region. They stabilize the vertebral column and have proprioceptive function.

By getting more ROM through the thoracic spine you'll also impact areas upstream and downstream the body ( cervical spine-neck and lumbar spine-low back).
#graston #grastontechnique #thoracic #thoracicmobility #thoracicspine #mobility #rotatores #multifidus #intrinsicmuscles #muscles #rangeofmotion #overheadsquat #overheadpress #overheadlunges #overheadsquats #chiropractic #chiropracticcare #scartissue #crossfit #crossfitgirls #workout #drelseri #gym #gymshark #gymmotivation #gymlife

When you're watching the @crossfitgames regionals and you hear the commentator say "she moves with intensity" and you think, "that's exactly what my coach says!" Then you realize the commentator IS your coach! Haha! Good work @denaebrown and go team @range_of_motion

very not flexible but very much working on it.

Little conditioning after doing compound supersets of chest and back workouts. Brian is showing up for every session and doing his homework assignments on the side. πŸ‘πŸΌπŸ‘πŸΌπŸ‘πŸΌ

We would like to wish all the luck to sponsored athlete @misskimee90 and her team from @range_of_motion competing today and throughout the weekend at the Crossfit Pacific Regionals in Wollongong.πŸ‹πŸ‹ We have seen all the training, hard work and dedication that has gone into this and we know it will pay off for all of you so good luck 🀞🀞. We will be screaming during every event! πŸ™ŒπŸ™Œ #crossfit #crossfitpacificregionals #regionals2017 #goodluck #chirogenexchiropractic #rangeofmotion

Another great night at Stretch Camp ~Upper body~.....πŸ™†πŸΌβ€β™‚οΈπŸ™†πŸΌπŸ’†πŸ½πŸ’†πŸ½β€β™‚οΈ

Daniel Vadnal of @fitnessfaqs showing how he works out the "weak link" in his range of motion limiting performance.

The bent arm position with the body parallel to the ground is obviously the most challenging part.Β πŸ’ͺ

#MobiltyTips (powered by @active_perform_chiro)
Benefits of Ankle Mobility:
Increased Ankle Mobility allows for a much-improved squat form. Without the right amount of motion at the ankles, the athlete will have to generate motion in other areas which typically will cause them to lift their heels off the ground or lean excessively forward.
P.s. Tag a friend; we could all use a little mobility in our lives!
Check back; new mobility tips coming weekly!
Video editing by: @mitchwolfert
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Hip mobility has always been one of my weaker points. I won't deny that I still have restriction and room for improvement but I have also made tremendous progress from where I started and feel huge benefit from that progress. Here are 3 basic stretches that I make sure to perform regularly and also encourage everyone to do consistently. Let me know if your have any questions :)

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