27 SQUATS WITH JAMI TIKKANEN
A great way to test your range of motion in many different positions.
IMPROVE YOUR OVERHEAD MOBILITY
Strengthen your overhead position.
Tag a friend that would try this…
Are you up to the challenge?
MOBILITY EXERCISES – THE COUCH STRETCH
A simple but highly effective stretch.
MOBILITY EXERCISE TO HELP ALLEVIATE BACK PAIN
Try this mobility exercise from John Singleton (and Anna Hulda)
Back Pain. Sometimes simple is best. Back pain often causes troubles reaching forward, those who have had back pain can testify to this, picking things up off the floor, putting socks on in the morning and similar movements can often elicit a pain response. Once this movement becomes painful, people can then start to avoid the specific movement. This can lead to altered movement patterns and possible further complications. If you can reestablish a similar movement pattern in a non painful way you can help to restore the full motion you have lost. For those who are suffering from acute back pain restoring the motion in a non painful way is an extremely useful way to begin the recovery process. The best way to achieve this is to start via non weight bearing exercises such as kneeling on the floor (as in the video) or sitting down, then progressively building to increasing weight bearing movements. Back pain can be extremely painful, however reestablishing is a crucial component of the recovery. This video is from the 2015 @crossfitgames where @annahuldaolafs had suffered an episode of acute low back pain however managed to finish the Games, partly due to reestablishing non painful movement but mainly because she is an Icelandic beast ?
Give it a try!
KLOKOV STRETCHING WARM UP ROUTINE
Keep working on that flexibility.
OVERHEAD MOBILITY ROUTINE
Keep your movement slow and controlled
MOBILITY WORK FOR STRENGTH IN THE OVERHEAD POSITION
A few weeks ago in Milano I had the opportunity to work with @s_migliorini once again. At his level in CrossFit, not feeling comfortable in positions has a huge impact on performance and therefore results. His lack of flexibility in the overhead position makes STOH (shoulder to overhead) work extremely taxing and therefore inefficient, especially with a narrower grip. Using a simple concept ‘mobilise in the position of restriction’ he can begin to improve the position. Here we are using a 10kg bar and the top of a kettle bell to act as a target and guide. It is important he remains active in the position rather than just relaxing whilst there. Overtime he will become more comfortable maintaining these positions and will be able to stay longer there. If you can’t get into the right postion, these exercises are extremely taxing. A simple way to integrate the exercise is by using tabata holds 20s active over the KB 10s relaxed behind the neck, 4-8 times. Give it a go and see how you do ? As the sport of CrossFit evolves, the inability to move well is becoming a huge influencing factor on your ability to perform, therefore making sure you are putting in the work to improve your positions is becoming even more important. @theprogrm ? #tightlikeatiger @reebokcrossfitofficine