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Kettlebell Weighted mobility work vs other modalities

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SJT

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Hello all,
I'm looking for feedback regarding what has/hasn't worked to improve your mobility.

To date, goblet squats & quadrupedal movements have had the most bang for my mobility buck. OS resets have been recently incorporated with success/results as well.

Traditional stretching & yoga has been relatively ineffective for my body.

For reference, I'm in my early 40's with good strength & bad mobility.

Has anyone had similar experiences, & if so, please share your thoughts.
 
- Prying goblet squats have worked well for the hip. Ioo Portals squat challenge and slow kicking has also been quite useful.
- Stretching Wim Hof-style has improved my hamstring and lower back flexibility.
- Slow pistols have been awesome in a lot ow ways in terms of supple strength
- Briding has by far been the most effective way of improving shoulder mobility.
 
Improving mobility:
  • Neck and upper back: OS neck nods and rolling
  • T-spine and overhead mobility: Light Arm Bars
  • Overhead mobility: "pin and pull" self massage technique with a lacrosse ball. This has done wonders for me in my particular case. I follows this article: Pec and Front Deltoid Release for Relaxed Shoulders and Necks - Mobility Mastery
  • Posterior chain: Contract Relax Good Mornings with KB held behind (Flexible Steel style + the CR method from Relax into Stretch), followed by very few light DLs in the newfound ROM
  • Hip mobility: 9090 End Range Strength, i. e. pulling into the stretch with strength (push against your leg with your arms and pull yourself into the stretch against this resistance); Frog Rocking; Prying Goblet Squats
Maintaining mobility
  • OS resets
  • passive stretches from S&S
TGUs and passive hangs might have had an effect, too, but it is hard to tell without a scientific setup.

To answer your question on weighted mobility: Getting stronger in your end ranges will definitely improve mobility. This could be weighted or unweighted - contraction and resistance are key here. In 2018 I hired a mobility coach for this and improved mobilitya lot. It could be as little as once per week, 3 sets with 3x3 second contradtions. This is a strong stimulus and you will probably cramp :/ However, this particular approach had something like 40 different exercises per week and was pretty taxing.
 
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I too enjoy weighted mobility and find more success with it. Loaded prying squats, good mornings, behind the neck presses, etc. It feels like the time spent is meager compared to traditional stretching and the results have been consistent and long lasting. I also love doing the exercises, which may play into it.
 
Thank you all for the feedback. The small time spent vs benefits seem to be my experience as well,

Has anyone had success with Jefferson curls here?

Briding will be a long process. Anything involving shoulder extension is a disaster for me. I’ve also had good results when doing lower end progressions from a GMB program,

FMS is an excellent idea, Will look into it this week.

I like that pin & pull. Most of my issues are with my shoulders/scapula & the pec minor does seem to be the culprit for me as well.
 
The book "Convict Conditioning" has some sensible progression steps towards doing full bridges. They are worth learning and doing, IMHO. :)
 
SJT said:
Has anyone had success with Jefferson curls here?
Click to expand...
I don't have any factual data on safety but to me, they seem to much like "scared cat deadlift" to be safe. I know a lot of people do them, esp gymnasts to help develop pike position, but that tells me nothing about long term back/disk health
 
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