8 Mobility Exercises Anyone Can Do

8 Mobility Exercises Anyone Can Do

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I highly encourage all my clients to incorporate mobility into their week. Generally leaving when and how much up to them, but these are 8 mobility exercises anyone can do. Read for a full explanation on how and why to do them and find downloadable workouts to follow at the end.

 

TABLE OF CONTENTS

  1. Child’s Pose with Traction
  2. Trap Traction
  3. 3 Point Hip Flexor 
  4. High Plank Sit Back
  5. 90/90 Hip Mobility
  6. Hip Circles
  7. Iron Cross
  8. Thoracic Extension
  9. Downloadable Workouts

HOW TO PERFORM CHILD’S POSE WITH TRACTION

Let me be clear here. Adding traction to child’s pose will shift the traditional focus to stretching your lats. If you can’t even get into child’s pose I would not suggest using this stretch for your lats.

Your lats are the largest back muscle you have. They run the length of your entire back and they are used in so many movements from throwing to pull-ups. Taking care of your lats like you do your glutes and lower body will help your posture and daily comfort.

To really target your lats using a child’s pose with traction you need to make two changes:

  1. Once in child’s pose bring both your hands across to one side and grab a stable object.
  2. Allow your hips to fall to the side as you bring your hands across.

Making these two changes to a traditional child’s pose will create traction and elongate your lat. Read the full steps below and as always be sure to stay in a pain free range of motion. And since we are doing mobility do not hold the end position for long. Simply work into your end range of motion then back to start and repeat.

STEPS FOR A CHILD’S POSE WITH TRACTION

  1. Start in child’s pose, see the first picture below, with an object on your left that you can hold on to create traction.
  2. Walking your hands to the left and grab the object.
  3. Once you have a firm grasp of the object allow your hips to fall to the right increasing the lengthening of the lat muscle.
  4. Hold for a few moments, return to start and repeat.

WHAT TO AVOID

You should never be in pain. Please stop ANY mobility you are doing if pain exists. Our bodies are designed to try and prevent injury. That doesn’t mean that we can never get hurt. Rather that we should listen to our bodies.

Our muscles consist of muscle fibers in which every fiber has a muscle spindle. The muscle spindle’s only job is to detect and regulate the lengthening of muscles. When we are doing mobility, or pushing the range of motion, we are lengthening the muscle. If we push, intentionally or unintentionally, to a point of pain the muscle spindle will be activated to PREVENT the lengthening from occurring. This is the opposite of why we want.

HOW TO PERFORM A TRAP TRACTION

Your traps, or Trapezius muscles, are one of several back muscles.  This muscles is named after it shape, a trapezoid. And it is quite large, running from the base of the head, out to the clavicle and shoulder and down the spine. Our traps help tilt, turn and stabilize at the head. They also are involved in shrugging your shoulders, stabilizing the shoulders and twisting the arms.

Basically you are using your traps all day. And there are other factors that impact your traps. Like sleep. If you are like me you like to sleep on their side, giving themselves a hug and pulling their shoulders (shrugging) up to the ears. Basically increasing the tension in my traps while I sleep, go me! I go to sleep to recover, not make things worse.

And then there is stress. If you haven’t heard, your shoulders are a very common place to “carry stress”. Simple put that means, when you are stressed you tend to shrug your shoulders. Putting more tension into those already active traps.

STEPS FOR A TRAP TRACTION

We are using a weight to produce the traction portion of this exercise, but you can just as easily use a counter or desk by grabbing underneath.

  1. Stand comfortable on two feet with a shoulder width stance with a weight in your left hand.
  2. Keeping your posture tall, but your shoulder relaxed, slowly turn your head to the right and tuck your chin towards your armpit.
  3. Find your end range of motion, hold for a few moments and return to start. Repeat this movement varying your chin location.

WHAT TO AVOID

  • Pain. As always, mobility should be pain free. Control the stretch by bringing your head into a more upright position.
  • Shrugging Shoulders. This is the opposite of what you want here. So try to relax those shoulders to get the most out of this stretch.

TIPS FOR A TRAP TRACTION

  • You don’t need a ton of weight, but if all you have at your disposal is a 5 pound weight you are better off using a table/counter/railing. Anything that you can get your hand under to provide a base for the pulling force.
  • Try working your chin from your midline out towards your armpit. There might be more than one spot that needs stretching.

HOW TO PERFORM A 3 POINT HIP FLEXOR EXERCISE

This is a variation you can take on a traditional hip flexor mobility exercise. It is by no means the only variation you can take, but you bet your bottom dollar it feels fantastic early in the morning or at the end of the day.

We commonly say “my hip flexor” is tight or “you have tight hips”, but this can be misleading. When we talk about hip flexion it is the act of bending at your hip to bring your knee towards your chest or lower your chest towards your legs. But the hip is a very dynamic joint, allowing for a very large range of motion. For example abduction at the hip with flexion will put your knee out to the side and up toward your chest.

All of this is to say that hip flexion can occur in various movement patterns, which means various hip muscles will be active. And those muscles attach at various points on your pelvis, spine and femur. So when we work to relieve “tight hips” or “a tight hip flexor” moving in various ranges of motion can be helpful. 

STEPS FOR A 3 POINT HIP FLEXOR EXERCISE

  1. Start in a split kneeling position. I suggest having something soft, like a stability pad, to kneel on.
  2. Tilt your pelvis under and squeeze your glutes.
  3. Keeping your glutes tight you lean forward then return to starting position. Point 1
  4. Reach overhead sideways towards the forward knee then return to starting position. Point 2
  5. Rotate towards the front knee. Point 3. (See pictures below.)
  6. All 3 movements combine to make the 3 point hip flexor exercise. Perform 5 reps on each side.

WHAT TO AVOID

  • Arching or extension in your low or mid back. Allowing yourself to arch or extend will produce a range of motion we are not looking for. We want the movement (of the range of motion) to be from the hip. I remind my clients to keep their core braced to serve as a reminder for a neutral posture.

TIPS FOR A 3 POINT HIP FLEXOR EXERCISE

  • Focus on tilting your pelvis and engaging your glutes. This will help increase the stretch at your hip flexor by pushing your hip into extension. You must maintain this posture with movement.
  • It is likely one movement is tighter than the other(s). Consider adding in a few extra reps in that pattern regularly.

HOW TO PERFORM A HIGH PLANK SIT BACK

With so many mobility exercises “on the market” it is hard to know why you should or shouldn’t do one. Unfortunately, without knowing your health history it is hard to know what is right or wrong for you. However, I can tell you some great reasons for doing the high plank to sit back. And if any of those reasons hits home with you, then give it ago by following the steps below. Just make sure to read the section on what to avoid.

Hip & shoulder mobility together – a nice benefit to save time and work functionally. However, this may be a drawback for you if you experience shoulder pain or limited range of motion.

Warm-up & core activation – we know that a plank requires us to use our core, so a high PLANK to sit back will be no different. Doing these will help wake up your core and warm your body to be ready for more challenging movements.

Decrease low back pain – hip mobility is linked to decrease low back pain, but so is core strengthening. Two birds, one stone. You can’t really go wrong there.

STEPS FOR A HIGH PLANK SIT BACK

  1. Start in a high plank with your feet shoulder width apart.
  2. Push through your hands, bend your knees and sink into yours hips as you “sit back”. This should mirror child’s pose in yoga, except elevated off the ground.
  3. Once you have reached your maximal “sit back” push through your toes, straighten your legs and move back to a high plank position.
  4. Repeat for desired reps. I recommend sets of 10 for a warm-up, sets of 5 for active recovery

WHAT TO AVOID

  • Be sure not to let your low back arch or your hips sag as you bring your body back into a high plank position. Keeping your core engaged the entire time will help prevent any low back arch.
  • Pain. We are always avoiding any pain or high level discomfort. Remember that there are a large variety of hip mobility exercises out there. You can certainly find another.

TIPS FOR A HIGH PLANK SIT BACK

  • This is a great warm-up exercise, but it can also be incorporated into a workout by adding a movement between reps. For example, a push-up between sit backs or step your feet in and stand-up between each rep.
  • If you have wrist discomfort when in a high plank consider using dumbbells (hex style are easiest) as the base for your hands. This will allow your wrists to stay straight, versus the flexed position they typically in during a high plank.

HOW TO PERFORM A 90/90 EXERCISE

90/90s should be included in your mobility program because they target the hip from multiple angles. Depending on what leg is in front, or your chest is facing, the joint positioning is different. Add in the process of switching from side to side and you are accessing a large range of motion, or trying to at least. 

Another unique factor is how you are using your body weight in this mobility exercise. 90/90s use your body weight, and the ground, to help increase the the end range of motion achieved on both sides. This will help to produce quick results in improve mobility.

The key is in the set-up. Starting position should be 90 degrees at knee and hip of your front and back leg. This will be awkward and unusual the first time. If you can’t get into this position try other hip mobility drills consistently and come back to this one.

Mobility is always about quality over quantity. Be calculated in your movements and listen to your body.

STEPS FOR A 90/90

  1. Start seated on the floor with your knees bent and let both of your legs fall to the same side. This will put the outside of one leg and the inside of the other leg on the floor.
  2. Adjust your upper legs so the angle between your thigh and your hip is at 90 degrees on the front and the back leg.
  3. Adjust your lower legs so the angle at your knee is at 90 degrees.
  4. Once in this position you want to apply force down into the ground from your front and back leg, working towards contact with the ground.
  5. Lean your chest forward towards the front leg, keeping your back flat.
  6. Return to to starting position and switch your legs and face the other direction and repeat.

WHAT TO AVOID

  • Anything other than 90 degrees at your hip and knee. After all, that is the whole point of the exercise.
  • Pain. Mobility or flexibility training should not be painful. Pain is an indicator that you are doing something wrong. Listen to your body.

TIPS FOR A 90/90

  • Your mobility will be challenge on each side and in transition. There is a reasonable amount of core work going on here to be able to change your leg position. Keep your upper body quiet and core braced as you go to switch sides.
  • On each side try to achieve floor contact from both your front and back leg while you slightly lean forward by hinging at your hips. That means your back stays straight!
  • There are a lot of variations of this exercise, but we consider this to be a good starting point. If switching your knees side to side isn’t your jam you can always work the forward lean on each side for a few reps before switching positions.

HOW TO PERFORM A HIP CIRCLE

Hip mobility has a large impact on low back pain. For example, tight hips can cause your posture to change and your low back to hurt. Tight hips can also cause an individual to use poor technique while lifting increasing the odds of a low back injury. Working hip mobility to restore range of motion can minimize low back pain and injury.

Increasing range of motion at the hips is also connected to improved athletic performance. Limited range of motion means your mechanics, loading pattern and ability to work efficiently will be limited as well. Opening up range of motion opens up the opportunity to access more power and translate that power to performance.

Before we jump into the steps decide whether you want to do standing or quadruped hip circles. Does it matter? An argument can be made in both directions, but for this purpose you decide. I favor the quadruped when I am indoors and or doing mobility. I use standing when I am outdoor or getting warmed-up, especially for running.

STEPS FOR A STANDING HIP CIRCLE

  1. Find your balance on one leg  by engaging your core and keeping a soft bend in the knee of the weighted leg.
  2. Once balanced raise the non-weight knee to 90 degrees.
  3. Then keeping your foot pointed at the ground rotate your hip open so your knee points to the side.
  4. Finally rotate your hip so your knee points down to the ground and your foot to the back.
  5. Bring your knee back up to 90 and follow the same steps.
  6. Repeat 5 times then reverse the steps, working hip rotation in the opposite direction.

STEPS FOR A QUADRUPED HIP CIRCLE

  1. Start on all fours, hands and knees, and brace into the ground by driving force through your limbs and engaging your core.
  2. Lift one knee off the ground and rotate at your hip raising your knee away from your body.
  3. Rotate your hip again so that your quad is parallel with the ground and your foot is pointing to the sky.
  4. Bring your knee back down to the ground and follow the same steps.
  5. Repeat 5 times then reverse the steps, working hip rotation in the opposite direction.

WHAT TO AVOID

We have said it before, but we will say it again … we are focusing on a specific range of motion. The size of the movements does not matter. We do NOT want excessive motion or a flailing body. Isolate the movement at your hip by controlling your torso and upper body.

Your hip joint is a ball and socket, which allows the joint a large range of motion. That range of motion can become limited over time. Enter mobility and flexibility training. While you are doing the exercise think about that ball and socket joint. Envision your leg moving around your hip. The rest of your body should be still or quiet.

TIPS FOR A HIP CIRCLE

  1. You can use a wall as proprioception to control the rest of your body from moving. Just line up sideways with one shoulder against the wall and maintain contact as you move through the range of motion.
    • When you are in the quadruped position it will prevent too much rocking side to side which will help control your range of motion.
    • Standing it will prevent the side bend from occurring in order to move your leg.
  2. Keep your core braced so that you do not wobble side to side and hyper focus your attention on your hip.
    • In the quadruped position you should drive your limbs into the ground & squeeze your abdominals before lifting the knee off the ground.
    • Standing you should put a slight bend in the weighted leg and engage your abdominals to help with balance and posture.

HOW TO PERFORM AN IRON CROSS FOR DISASSOCIATION

The iron cross can be helpful to establish rotational range of motion at their hips separate of the upper body. Also known as disassociation. There are a significant number of exercises that focus on disassociation of the hips and shoulders where the hips stay still and the shoulders move. Think of a split squat with arms straight forward and rotating your shoulders side to side.  There are far less that work the opposite.

The simple reason is that it is hard. To rotationally move the lower body without the upper body requires you first to be in an open chain movement pattern. Second the joint(s) that actually produce enough rotational movement are found in your thoracic spine, not your lumbar spine. And your lumbar spine is closest to the hips.

STEPS FOR AN IRON CROSS

  1. Starting laying flat on your back with your legs straight and your arms out to the side at shoulder height, palms down. Making a T with your body.
  2. Brace your core and lift one leg straight up into the air. Maintaining core tension and contact with the ground at your hands and shoulders try to cross the upright leg over toward the ground.
  3. Once you have found your greatest range of motion, keeping your shoulders down, return the leg to upright and lower to the ground.
  4. Alternate legs focusing on the same key points side to side.

IMPORTANT!

Your range of motion is limited by movement at your shoulders. Remember we are trying to create movement at the hips without movement at the shoulders. This means you may need to place a box, chair, foam roller or something elevated off the ground to work towards instead of the ground. The height of this object will depend on your range of motion.

The rotation should be felt through your thoracic spine, not your low back. If for any reason this causes discomfort in your low back stop immediately. This exercises is not for you. Seek professional help if you are looking to work on your ability to disassociate your hips and shoulders.

The range of motion from your hips can be limited by the flexibility of your hamstrings and IT band. If you experience that you should consider specific stretches, for example a standing hamstring stretch. We do not agree with using this exercise to increase flexibility of your legs.

If you experience too much of a pull or any discomfort in your legs doing this exercise you should consider bending your knee to decrease the the flexibility demand. Bending the knee will also decrease the load by shortening your force arm.

WHAT TO AVOID

This is not an entry level mobility exercise. It looks simple, but demands a person be relatively mobile and highly stable to begin with. And at very least requires you to check your ego at the door and appropriately limit your range of motion.  If you are new to mobility or stiff/tight start with a thoracic rotation exercise like side lying chest openers. These will still work on disassociation between the upper and lower body and help to contribute to improved thoracic rotation.

TIPS FOR IRON CROSS

  • Focus on the rotation occurring through your thoracic spine. I like to envision a twist through my belly button.
  • Remember upper body should stay still.
  • Bending your knee will decrease the flexibility demand on your legs and decrease the force load of the exercise.
  • More is not better. Work for controlled, quality movements and couple with rotational strength for the best results.
  • If you have any discomfort in your low back, stop immediately.

HOW TO PERFORM THORACIC SPINE MOBILITY MINI CRUNCHES

The objective of these mini crunches is to work your thoracic spine into extension. Since we spend a typical day in flexion – sitting and rounding of the shoulders. It is important to focus your attention and movement to the thoracic spine. Movement elsewhere will give you a false range of motion and could contribute to more discomfort.

For simplicity, you can think of your thoracic spine as the section where your ribs are located. It is designed to support and protect the heart and lungs via the ribcage. The range of motion is small, but the thoracic spine can move in flexion (bending forward), extension (arching backward) and rotation. Range of motion most commonly decreases in extension and rotation due to repetitive motions. Like I said above – sitting at a desk, driving, etc.

Of course age and injury can and will have an impact on range of motion. But for the average person it is your daily life style that is causing your range of motion to change, decreasing mobility and contributing to daily discomfort.

STEPS FOR MINI CRUNCHES

  1. Start with your foam roller perpendicular to your spine at the bottom of your shoulder blades.
  2. Cross your arms over your chest and plant your feet firmly on the ground.
  3. Engage your abdominals and squeeze your glutes to brace your lower body.
  4. Allow your back to extend, or round, around the foam roller as you lean back.
  5. Extend back, as far as you can go, keeping your core engaged.
  6. Return to the starting position.
  7. Perform 5 reps in one location then move the foam roller slight up your back and repeat.

WHAT TO AVOID

Our main focus here is on the mid back, or the thoracic spine. Your focus should be on creating movement in that region of the body. Avoiding movement in others.

When working on spinal mobility you have to acknowledge that your spine works synergistically, but it should also work independently. Isolating our thoracic spine is essential to creating mobility. We need to avoid movement in our lumbar spine during extension on this exercise.

TIPS FOR MINI CRUNCHES

  • You should feel no pain, movement or work in your lower back. If you do work to better engage your core.
  • Move the foam roller up only an inch or two at a time to help target individual vertebra.
  • If you are able to keep your core engaged you can extend your arms overhead to increase the the force pulling you into extension. A weight can also be held in your hands.
  • I’ll say it again … be conscious of your core, specifically keeping it braced. Doing so will help control any movement in your lumbar spine and isolate the movement in your thoracic.

WORKOUTS

There are many workouts for you to download and save. Scroll through them all to find which ones you want to try. 

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PILATES: WHAT IS IT? SHOULD I BE DOING IT?

PILATES: WHAT IS IT? SHOULD I BE DOING IT?

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Just like finding the perfect outfit to wear, picking out the right exercise method to fit your lifestyle and goals is tailored to the individual. Due to people’s different goals and a wide range of interests there are a plethora of fitness classes, trends, and workouts available to the public. HIIT workouts, circuit training, pilates and more.

Exercising is for you and your body to make you feel your best. Just like putting on the perfect outfit! Not only does the exercise method have to match what you want to achieve, but you also have to enjoy it. If you loathe your workout it just gives you an excuse to skip it. It can be tough to find this perfect fit when it comes to exercising. Did you know that your personality plays a huge role is this?

Pilates has been one of the most popular fitness trends not only because of physical benefits, but because of the mental relaxation as well. The question is, is this just a craze? Or is it what you are missing in your workout routine? Let’s dive in and discover a bit more about Pilates.

WHAT IS PILATES?

Although Pilates has really become popular amongst celebrities and gyms everywhere, it has been around since the 1920s. Named after Joseph Pilates who founded the practice, Pilates focuses on specific exercises and movements coupled with a focus on breathing. It also puts emphasis on stretching while developing strength, stability, and balance.

We often talk about how important these factors are in your workout routine. And they become increasingly important as you age. Read more on exercising as you get older.

In fact, “Contrology” was the original name of the practice because of this focus on how you must control your body through breathing and throughout the movements. Many have compared Pilates to yoga, but with more fluidity through each pose or exercise. The biggest focus here is on technique and doing the movements precisely.

Classes usually range from about 45 minutes to an hour and go through a sequence of poses without holding as yoga does. This offers more of a challenge to the body with breathing techniques and engaging almost all of your muscles as you go through many of the poses.

There are different forms of Pilates of which the two most common are Reformer and Mat. Reformer uses equipment such as resistance bands, foot pads, a moving carriage, and straps all on one apparatus. Mat is simply that. It is done on a yoga mat with just your body as you are guided through the exercises. This is generally more accessible to people through video services or at-home Pilates.

BENEFITS OF PILATES

Pilates has a big following because of its’ emphasis on core strength and using body and mind in alignment through the class. Many have seen this as a great transition into the exercise realm when coming from classes like yoga.  There is a large draw to it for these reasons.

Other benefits include the focus on improving posture and flexibility and a big one is that it is a form of low impact training.

As discussed earlier, it is important to find an exercise mode that is suited for your needs and your desires to get active. You should not just focus on why you like it, but why it is beneficial for your body. Evaluate adding Pilates to your workout by deciding if these benefits match your goals. It is also important to look to see if the pros outweigh the cons.

DOWNFALLS OF PILATES

When you look at just the benefits of something it is easy to get a cloudy judgement. On paper, Pilates seems like an amazing way to get active. And it is! But we have to come back to the goals here. If your goal is to drop that number on the scale or see large muscular gains, Pilates may not be for you.

After all, in Pilates you are doing bodyweight exercises. You will not be able to get extreme muscle definition or strength from bodyweight. Even if you add in resistance bands or other equipment seen in reformer type Pilates, you still have a cap as to where your gains can go.

In addition, if weight loss is your goal, Pilates will most likely get you to where you want to be. Incorporating aerobic activity along with strength training will create a more well-rounded workout program. Pilates is a great supplement but doing it as your only form of exercising may not be what your need.

Pilates is a very technical and precise workout. It is not so easy to just jump into an advanced workout without proper knowledge of the exercises and order. This is not uncommon when it comes to different forms of exercises. But when you think of something like a cycling class you can understand the simplicity of hopping on a bike to join a class.

This is not to discredit Pilates, but to ensure that when you are finding the right fit for your workout you consider all the angles!

If Pilates isn’t your thing and you want a more intense form of exercise, maybe circuit training is more your speed. Go at your own pace and pick a couple of exercises to tailor to your time frame.

WHAT NOW?

I would like to emphasize that Pilates has its place in the world and the importance it puts on core and flexibility is spot on. The important things I wanted to bring to light here is that you consider your why when doing a workout. Whatever your reason for working out make sure that is in line with the workout itself, that your are enjoying it, and ultimately it is doing the RIGHT things for your body in the end.

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EXERCISE AS YOU AGE: WHAT DOES THE SCIENCE SAY?

EXERCISE AS YOU AGE: WHAT DOES THE SCIENCE SAY?

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From the time we are young the importance of being physically active is instilled into our brains. Part of me is still convinced that this is just so kids can get their energy out 😊. The things that are important at this age are developing balance, coordination, mental engagement, and healthy bones. Would you believe me if I told you these are the exact same things that need to be developed as you age? Exercise as you age isn’t different, we just scale the intensity.

I would like to be clear; this article is not to target only those of you seeing the 80s and 90s approaching. The information and science presented here can be applied to every person from 22 to 60. In fact, the decline in both muscle and bone strength begins at age 30! One of the causes is physical inactivity for both of these.

There are a lot of misconceptions out there about what you should be doing with your workouts the older you get. Of course, we need to develop these habits throughout the years of physical activity and exercise. The longer you put it off, the more difficult it is going to be to start. Keep in mind it is never too late, the best time to start is now. The question is, how do you know what you need?

THE KEYS TO DEVELOPING A PROGRAM AS YOU AGE

Our philosophy at the gym tailors to the 3-step progression we want all of our clients to meet as we program for them specifically. These are the building blocks of any program regardless of age, experience, or goals. These include range of motion, stability, and strength, in that order.

Range of Motion

The first is getting range of motion. As we see throughout our lifetime our joint mobility and muscle flexibility pretty much goes down the drain. From desk jobs to years of bad posture and poor mechanics, we see a steady decline. This loss of range of motion is often the cause of many of those aches and pains you experience throughout the day.

The best method here is prevention, but I understand that for most who felt mobile and agile in their twenties, likely didn’t make it a habit to practice great stretching routines. And now at age 50 you are looking in the rearview mirror wishing you had done more.

Good news! As I said, it is never too late to start. If you have been following along with our many discussions about stretching, it does not take much. Stretching twice a day for 20-30 seconds each stretch will definitely help you see the improvements you are looking for. This will also relieve pain in the common areas if done correctly.

Once we are able to gain more flexibility, we can focus on using it to gain more range of motions in the exercises we do. With the use of a TRX or putting a swiss ball between us and the wall we are able to assist in stability to get a greater range of motion. Adding mobility exercises (active stretching) to your workout routine will also expand the movements in your exercises.

The combination of this stretching, mobility, and assistance in exercises is going to set you up for success when building range of motion.

Stability

This next one is going perhaps one of the most important aspects when exercising as you age. One of the biggest causes of falls, dislocations, and injuries in older populations is due to a lack of balance and stability. Therefore, starting early and developing this balance in a controlled setting is very important to your overall health as you age.

One of the ways this is done is through creating instability. This can be as simple as doing upper body exercises using a split stance with the legs. To advance it you can go onto a single leg balance. The older we get, this may be sufficient enough for creating instability.

However, if you are starting early and are advanced in your balance technique you can an unstable object. This may include the use of a stability pad or a bosu ball which are our favorites in the gym. Start by using a double leg balance on them, and then as you get better you can move to two.

It is important to note that advancing too much too fast can result in injury. Only do so when advised by a professional. Improving your ability to balance in instable situations will only improve your ability to do so in your everyday life. This could be the difference between feeling healthy or getting a fractured bone.

Strength

Once the flexibility and stability have been established, strength is the next one to be developed within the individual. This is not to say that we stop working on the first two all-together but need to keep working on them as we continue to build strength.

Although much of our muscle strength and power declines as we age, our body’s ability to adapt to resistance training remains the same. Resistance training in older adults has a huge positive impact on bone health and helps adults’ ability to function through everyday activities such as climbing stairs, sitting down and standing, and even reactionary functions.

Just as you would for an individual, it is important to scale the amount of weight to the capabilities of the exerciser. We do not want to overtask the musculoskeletal systems in older adults, so weight selection is very important!

Some of the best exercises for adults in older populations include:

  • Squats (assisted with TRX or a swiss ball if needed) These are great of building range of motion especially in the hips. It is imperative to build strength in this range of motion for functions like sitting in a chair or getting in and out of bed
  • Rows (using a cable machine or resistance bands) These are great for strengthening the back to proper posture and helping to get rid of shoulder pain. Combining these with chest stretching will help the individual improve everyday functioning. Upper body strength can also be built with the use of dumbbells.
  • Core: In the form of a core rotator (read more about it here) or simply incorporating proper core engagement in all exercises, is vital for eliminating back pain. It is important to recognize that using excessive amounts of core bracing (Valsalva maneuver) can illicit various responses due to a raise in blood pressure that can occur. Avoid holding your breath and stop exercising if you feel dizzy or light headed.

OTHER CONSIDERATIONS

For exercising in older adults, it is important to consider the following things, especially if you are trying to create a program on your own. You should consider consulting a physician, no pain, warm-up properly, include strength and cardiovascular exercise, and give yourself rest. Look at the image to the left for more information!

These are all important to note as you venture into the exercise world or continue exercising as you age. But I want to call special attention to the first item on the list. The primary thing to consider is that you are cleared by your physician. Quickly followed by the fact that you are pain free when exercising in your range of motion.

The benefits of being active are immense as you age. They come from not only in walking and aerobic capacity, but in flexibility, balance, and resistance training. Structure your program to include them all. It can be the difference between a sedative lifestyle or living with minimal pain and doing the things you love!

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Welcome to the world of fitness and wellness gifting! As we gear up for 2023, it's time to start setting goals and looking for resources to help us succeed. Whether you're a fitness fanatic or seeking the perfect gift for one, our Ultimate 2023 Fitness Gift Guide is...

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The Power of Social Proof In Personal Training

The Power of Social Proof In Personal Training

In the world of personal training, where trust and credibility play pivotal roles, the concept of social proof functions as an authentic way to connect with your audience. Social proof, the influence created when individuals see others engaging in a particular...

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GOLF FITNESS POWER

GOLF FITNESS POWER

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Power and explosiveness within full range of motion

In steps 1 and 2 we covered flexibility and stability respectfully. Step 3 takes us into the development of power through periodized programming and plyometrics. However, if you haven’t read and implemented steps 1 and 2 stop now.

Read Golf Fitness Flexibility and start implementing a regular stretching routine.

Then read Golf Fitness Stability and start incorporating those exercises to build a strong foundation.

Now back to power development for golf performance.

Step 3 is where you can separate yourself from others on the course. Top end, professional athletes are using this step to take their performance to the next level. So if you, like professional athletes, are looking to increase distance and swing speeds keep reading.

Full Range of Motion

This is the foundation of healthy movement for everything. Golf is no exception.

Being able to move through the entire ROM in a golf swing simply means the ability to develop speed. And speed means distance. We all want distance.

Along with speed another huge benefit of full ROM is pain free movement. In many cases people who have limited ROM will also have pain. This pain can be anywhere in their body. It is caused by the body continuously trying to compensate for the lack of ROM.

In golf we repetitively swing the club. If our ROM is limited in that movement patter – anywhere from you shoulders to your hips, your body will compensate. You will still create movement, but your body will load and fire incorrectly. Stress will be put on areas that should not be feeling it. The end results will be pain and if it is not address quickly, chronic pain. For a golfer this limited ROM presents most commonly as chronic low back pain.

So it’s simple, achieve full range of motion and increase speed and play pain free. Who wouldn’t want to do that?!

Not sure how to achieve full range of motion. Well, go read step 1 like I said at the start.

Power

Power within full ROM is the third step in the process of taking your game to the next level.

Remember Step 1 ROM, Step 2 Stability.

In a power development phase l periodize your training program to build and peak at specific times. This process optimizes your performance and translates the work in the gym to the speed and distance on the course.

Yes, I just told you that simply having full ROM will give you speed, but this step is where people separate themselves.

It is imperative that this power phase is focused on training and strengthening the FULL ROM and not just parts of it. In order to maximize your results your body needs to build strength throughout the entire movement pattern (s). Otherwise, you just wasted the time you spent on step 1 and step 2 and you will limit your potential.

This phase is also a good time to incorporate training under unstable conditions for the purpose of power development. I use a bosu ball and stability pad with my clients.

These are affiliate links. I earn a commission when you shop through them, but there is no increased cost for you. Your support is appreciated!

Explosiveness

Explosiveness often gets interchanged with power and they are quite different. Both can give you the same end result but by training different physiological adaptations. Both are important to golf performance. And when used synergistically will get you the best results.

Power is strengthening the muscle itself, where explosiveness is teaching the body how to use it. Properly training some for explosiveness means teaching their body how to use stored elastic energy. Taking advantage of the stretch reflex component and golgi tendon organ (GTI).

The easiest way to do this is through plyometrics, when done correctly. Often plyometric exercises turn into cardio sessions. Simply put, thats a waste of time. It takes zero advantage of the training modality.

Quality over quantity always takes precedent in plyometrics. Iv’e said it in other articles, but I’ll say it again. Quality fast movement throughout the entire ROM is the key. Teach the body how to use stored elastic energy and train it properly and you just took your full ROM and created a monster off the tee box.

Periodization

I think it’s important to quickly talk about periodization as power and explosiveness require it in order to ensure maximum results.

Just going into the gym and doing the same rep counts with the same weights won’t maximize your full potential. Through proper periodization you can and will maximize top end strength to peak when you want it to. Which will give you that club speed and distance we have been talking about.

Periodization also allows your muscles to hypertrophy over a period of time without going through phases of overreaching (the precursor to over training) which would cause a loss in strength. And we want hypertrophy because it is what allows us to build strength to be used as explosive power.

On paper, periodization is simple. Following a progressive cycle of 6-12 weeks in length that adjusts intensity and volume to maximize top end strength at a specific time. However, many people don’t know how to properly periodize an individual, or more importantly don’t know when to make the appropriate adjustments during the training cycle. There is a scientific approach to periodization and if you don’t follow it, you are wasting your time.

Also an important note for readers who want to follow this style of program is that you have to be on a consistent schedule 3-5 days per week. You cannot train for a week and then take one off, or two weeks and then take a week off. These are the types of programs that you need to be all in on in order to reach your highest potential.

You can read about my number one power exercise to increase distance in this article.

Put it all together

Now you know our 3 step PureForged Method.

  1. Flexibility and Range of Motion
  2. Stability and Balance
  3. Power and Explosiveness

Follow this system step by step and watch your game sky rocket. Reach out to us for an assessment, programming or one-on-one training.

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Welcome to the world of fitness and wellness gifting! As we gear up for 2023, it's time to start setting goals and looking for resources to help us succeed. Whether you're a fitness fanatic or seeking the perfect gift for one, our Ultimate 2023 Fitness Gift Guide is...

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The Power of Social Proof In Personal Training

The Power of Social Proof In Personal Training

In the world of personal training, where trust and credibility play pivotal roles, the concept of social proof functions as an authentic way to connect with your audience. Social proof, the influence created when individuals see others engaging in a particular...

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INCREASE YOUR BACK SQUAT WITH THESE EXERCISES

INCREASE YOUR BACK SQUAT WITH THESE EXERCISES

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When starting out, the squat can seem like a very simple movement, right? And it is, but if you are looking to increase you strength in the squat pattern there is a little more you will need to know.

So, let’s start with the basics, almost everyone does a form of a squat everyday. But odds are most of those squats are not performed with pristine form. When it comes to a sport like powerlifting or any time you are trying to move as much weight as possible, things can go wrong if you are not thinking about your form.

The more weight you are doing, the more technical the lift becomes. And any strength imbalances or deficiencies become glaringly apparent. That could mean your form is holding you back from lifting as much as possible. Or even worse, will cause an injury. My goal in writing this article is to help you avoid any pain and squat as much weight as possible.

At some point throughout my powerlifting career I have struggled with every single one of the issues that I will talk about below. Through experience and education, I have learned what I need to do to make my squat as efficient as possible. And I still don’t have it all figured out. But I hope to share with you what I have learned so hopefully you can avoid my mistakes.

After reading this article I hope that you will have a better understanding of how the body moves during a squat and why auxiliary and supporting exercises are so important to increase you squat numbers!

tips for a bigger back squat from a personal trainer

Primary Muscles Involved In The Back Squat

Let’s start by reviewing the primary muscles used in the back squat. This will help you to understand why you want to train each of those muscles individually and how it will help your back squat.

Quadriceps – The quads consists of four muscles on the anterior of the thigh. As knee extensors and hip flexors, the quads are active in both the decent and accent of the squat helping to control the movement.

Hamstrings – The hamstrings are made up of three muscles on the posterior of the thigh. Your hamstrings control hip extension and knee flexion, keeping them involved in both the decent and accent of the squat. 

Glutes – There are three muscles that make up the glutes and they act as extensors at the hip. They are critical to hitting lockout at your hips when finishing the squat.

So in the squat pattern your quads, hamstrings, and glutes are working together to move your body through the correct muscle pattern which allow the muscles to work to their maximum potential allowing you to reach high numbers in the back squat.

If you want to an inside look at my training auxiliaries check out my glute and hamstring exercises.

Main Dysfunctions Seen During The Back Squat 

Sometimes I find that it is easier to start a conversation by addressing common mistakes. Pointing out common dysfunctions in the squat will allow the lifter to be more aware of their body and decrease risk of injury from these common mistakes. So let’s talk about a few of the most common dysfunctions and what can help it.

Unable to hit depth

If you are unable to hit depth this is often due to flexibility in the hip, knee, or ankle and your stability during the movement. Stretching/ mobility training and consistently practicing the correct form will help to solve this issue.

Rounding of the back

Your instinct is probably to assume that rounding of the back is due to the weight of the bar. You are not wrong, but you aren’t entirely right either. The weight on the bar is causing your back to round, but it has to do with your core strength and bracing. If your core is not engaged, or you start the squat with a poor set up, it will be easy to round your back and/or lean forward during the squat. Rounding commonly causes issues with hitting depth and holding you back from squatting the maximum amount of weight. So make sure you have a strong set up and walk out before every lift.

Knees caving in 

This is a very common issue and easily fixable. It is caused by weak adductors. To fix this, exercises like a wall sit with med ball squeezes can help or squatting patterns that have a toe out set-up.

Auxiliary Exercises That Can Help Increase Your Back Squat

increase your back squat with a personal trainer

If you are looking to increase your back squat you are going to have to start by including auxiliaries into you workout that address your weaknesses. Check out the list I have below. These are some of my favorite and most effective exercises that are categorized by muscle group. Try them out in your next workout and let me know what you think!

Remember that auxiliaries need to stimulate a physiological adaptation. And that requires you work to a maximal level. Similar to you wanting to work to a 1 rep max in the squat. To summarize, if you aren’t pushing yourself on auxiliaries you are missing the whole point.

Exercises to Strengthening your Hamstrings

  • Hamstring Curl
  • Glute Ham Raise
  • Straight Leg Deadlifts

Exercises to Strengthening your Quadriceps

  • Split Squats
  • Front Squats
  • Bulgarian Split Squats
  • Lunges
  • Step-ups

Exercises to strengthening your Glutes

  • Band Walks
  • Glute Bridge
  • Hip Thrusts With Barbell

Exercises to strengthening your Core

  • Deadbugs
  • Planks
  • V-Sits

I can’t really say enough about training your core. It is the number one missing link that I see with clients and I have personally experienced the different of a weak and strong core while back squatting. Maximal effort lifting is an extension of your core strength. Focus your attention on building a strong core and following a consistent training schedule and your lifts will come along. Do the opposite and you will likely experience plateaus and injuries.

Auxiliary Squat Workout

Stretches to include in your workout:

While we focus a lot on what strength exercises will get us to our end goal, you should still consider your recovery exercises in your program. These are my four standard stretches that you should include after a lower body workout day.

  • Standing Hamstring Stretch
  • Standing Side Hamstring Stretch
  • Thoracic Stretch
  • Quad Stretch

Key Points to help increase your back Squat

back squat tips

Keeping your core engaged is key! Tension in your core and throughout your entire body will help with proper form and aid in hitting depth. Eventually leading to increased strength in the squat pattern.

Focus on your breathing. This will help keep tension (mentioned above) in your body. If you use a belt, taking a deep breath before the squat will put pressure against the belt keeping you tight and strong.

Sit back onto your heels and push your butt back. This is the very basics for a squat, but sometimes when the weight is on your back people try and compensate, which might help initially, but it will cause a chain reaction that can cause injury and limit your potential strength gains.

Shoulders back and chest up! Again, this is just proper form, but if your setup is funky, it is going to mess up the whole lift. In this case, if you don’t set up strong, you are going to end up rounding your back which will cause you to “taco.” Or if you are able to fight the weight, it will be limiting when trying to max out.

Other Main Lifts

Because of my powerlifting background I associated squat and the other two main lifts of powerlifting. which are bench and deadlift. They each contain their own unique muscular demands, but the philosophy behind training is no different. I have put together an article just like this one on the bench and the deadlift. Follow the links below to get specific information you can start applying to your workouts today.

How to Increase Your Bench

How to Increase Your Deadlift

Or CONTACT ME directly and I’ll get you going with a written program and online coaching

increase your back squat with a personal trainer

 

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Fit Finds: The Ultimate 2023 Fitness Gift Guide

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Welcome to the world of fitness and wellness gifting! As we gear up for 2023, it's time to start setting goals and looking for resources to help us succeed. Whether you're a fitness fanatic or seeking the perfect gift for one, our Ultimate 2023 Fitness Gift Guide is...

read more
The Power of Social Proof In Personal Training

The Power of Social Proof In Personal Training

In the world of personal training, where trust and credibility play pivotal roles, the concept of social proof functions as an authentic way to connect with your audience. Social proof, the influence created when individuals see others engaging in a particular...

read more

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