I have been following the most fantastic blog recently, Eat Big Lift Big is a solid instruction mobility weightlifting nutrition site devoted to getting you better at stuff.
I came across this mobility sequence on the site last week and used it in my mobility class Saturday.
In addition, Mr. Dad has agreed to let me build him from the ground up in proper Olympic lifting and Power lifting. We have begun by focusing primarily on good form and muscle memory through the technical aspects of lifting. His hip mobility and upper thoracic spin are limited but surprisingly, the front rack positioning has improved ten fold in a week. I will attribute it to the following video and my mean nature, contorting him into uncomfortable stretches.
Having a high front rack position is essential for front squat, cleans, and general awesomeness.
Here is the video:
Some of these moves will take some serious dedication to have the range of motion exhibited, but almost anyone can get started on the sequence. It takes about 20 minutes to get through with proper technique and I added a foot and LAX ball roll at the end for good measure. Now that I roll my feet everyday, I can tell when I really need it. My poor feet thank me as soon as they even ctch a hint of the LAX ball coming near them.
In other news, a friend and I are signing up for the 31 Heroes WOD competition on August 3rd.
I am so honored to be a part of this movement for our first competition. Mr. Dad and I have lost several friends over the years due to their heroic work in the Armed forces and I want to give back to those families.
Here is a quick write-up on the event: