anna hulda mobility exercise
Source: Dr Anna Hulda
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No Barbells – 7 Exercises to Improve Full Body Mobility for Crossfitters

Good mobility results in increased strength of movement, health and improved performance. From mobilising your hips to strengthening your overhead movement, these mobility exercises will help you to become a better athlete.

7. STRENGTHEN AND BALANCE ROTATOR CUFF MUSCLES AND SCAPULOTHORACIC JOINTS

6. BANDED DRILLS TO IMPROVE ANKLE MOBILITY

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Episode 272: What did he say?? 😝 #Ankle mobility is crucial for improving squat depth and form. Most of you probably already know to address the calf and “dorsiflexion” of the ankle to improve the squat, but what about ankle inversion (rolling ankle out) and eversion (rolling ankle in)?🤔 During a squat, the ankle needs to “roll” or “twist” similar the the inversion stretch at the beginning of the video. If you lack that mobility, then the knee cannot be pushed outward enough to allow the pelvis to stay neutral at the bottom of a squat… hence the “butt wink.”🍑😉 Do each of these stretches for 2 minutes and your ankles, knees, hips, and back will thank you.🙌 . . If you aren’t familiar with stretching the soleus calf muscle, refer 🔙to Episode 114 for a beastly stretch to improve your ankle dorsiflexion (knee over the foot). . . What will limited ankle dorsiflexion and inversion do to a squat? 1️⃣You may notice a hip shift ↔️caused by tighter ankle mobility on one side. 2️⃣Your knees cannot get open enough for your pelvis to settle down without a butt wink. 3️⃣Your feet will TURN OUT to compensate for the lack of ankle inversion and your arches may collapse. . . The second stretch in the video is a bonus. ✅You want to have every part of the ankle mobile! Tomorrow we will go over calf and hamstring mobility for the deadlift!💀🏋️‍♀️ -💻Written by Andrew Dettelbach . . 🌟🔥Got back pain? We’ve been there! Click the link in our bio or go to moveu.com/webinar to sign up for the free webinars this week. Learn about the MoveU Method. Get back to an awesome and active life! Or don’t…🔥🌟 . . #MoveU #TheBackPainGuys #Education #Sport #Therapy #Fitness #Fitfam #fitspo #Backpain #lift #carlsbad #StickMobility#LuLuLemon #Merrell #VivoBarefoot #getfit #stretch #muscle #noexcuses #Strength #joint #lol #silly #mobility #posture #hardwork

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5. ADDING ROTATIONAL MOVEMENTS INTO TRAINING

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The ability for the low back to move in multiple directions is crucial for low back health. As the sport of CrossFit tends to be dominant in one direction and doesn't utilise a rotational element especially compared to sports such as golf and tennis it can be good to add in rotational exercises to your warm-ups to maintain/restore this ability. There are 1001 variations you can choose, here is an example: Simply take a wall ball, stand away from the wall and rotate to touch. By rotating the feet inwards you can also focus the movement more towards the low back. You may also identify an asymmetry between left and right sides which is important to try to restore. #TheProgrm @theprogrm @c23crossfit

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Try this article for more information on the topic:

How Crossfitters Neglect a Vital Functional Movement Plane

 

4. SINGLE ARM SIT UP

Warm up / accessory exercise to improve the overhead position. Use a dumbbell or a kettlebell.

 

3. DOUBLE BOTTOMS UP KETTLEBELL OVERHEAD SQUATS

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2. IMPROVE THE ADDUCTORS FOR SQUATTING

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The adductors play a crucial role in the King of exercises – The Squat. With good squatting mechanics they will of course be utilised in the right way. However when athletes have a discrepancy in this muscle group it can negatively effect squatting. "The dip belt squat" is a great way to target this group and by adding weight you can strengthen and improve range of motion at the same time. Note, you should be careful with this exercise. Don't go too high off the floor and beware that with the kettle bell in that position it is easy to lose balance. Work a simple rep scheme to start with no more than 20 reps total and at a light weight, as if you haven't been using your adductors in the right way you will feel it…. 🏃 @davidcrespo23 #TheProgrm @TheProgrm

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1. EXERCISES TO OPEN YOUR HIPS FOR SQUATTING

1. FR for inner thigh — relax overworked tissue
2. Clams — turn-on tired glute’s; stretch adductor
3. Adductor Wall Stretch — Squat specific without huge gravity influence
4. Atomic Frog — allows you work head position and be influenced more by gravity
5. Band Assisted Drop Squat — most specific to the influence gravity while squatting

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Want more mobility work? Check out these exercises:

Crossfit Mobility: 3 Essential Exercises to Unlock your Hips

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