This tutorial will take you through several loaded mobility drills.
In times of pursuing higher levels of Strength and Conditioning one may neglect the true value of mobility.
What good is your strength and size if you can apply it for the specific movements and limited range of motion.
Mobility is as important skill to maintain and develop as you improve strength and conditioning.
So here we go with more mobility drills for you so you can be nice and “lubed”.
It goes without saying that proper warm up should be performed before utilizing loaded mobility drills.
We like to introduce it at the end of the session after main Phase of Strength or Conditioning.
Another great option to practice it on off days from your main training and devoting extra time to them.
Promote these drills with controlled tempo. Pay extra attention near your end of range of motion for specific pattern.
Perform 2-3 sets of 5-12 repetitions of each drill. At the last rep spend more time at the bottom position for the particular drill. 10-15 sec will do the trick:)
You will find drills for your lower extremities and back, shoulders and T-spine.
Use single light kettlebell for loaded mobility drills.
Pay attention to your own Range Of Motion (ROM) and getting feedback from your body when you proceed with those drills.
Use slight to mild level of discomfort as your guidance and don’t allow any sharp pain symptoms to occur.
Needless to say that extra attention should be provided for the areas with pre existing orthopedic issues or limitations. Make sure that plenty of unloaded joint mobility exercises will be practiced before attempting loaded mobility drills.
We hope you will find this tutorial useful and will be able to expand your toolbox of health and wellness!