guardian7
Level 6 Valued Member
There is a school of thought that says that mobility stretching is not that effective and that the purpose of stretching is not to extend a normal range of motion in fact but improve the quality of movement within that ranges (CARS).
Could a case be made for doing low bar squats, overhead press, and overhead squat with an unloaded bar if your main goal is improved movement quality. The overhead squat in particular, butchered by too many crossfit people doing it without the requisite strength and mobility, has got a great reputation.
Even flexibility focused works like flexible steel include a good morning type KB exercise which is basically loaded stretching.
SF also recommends moves like the armbar, which is wonderful for my left shoulder even very lightly loaded. Slow light getups can be very therapeutic and I agree with Dan John that it doesn't make sense to push a 1rm with them.
What lightly loaded movements would you include to improve mobility that both strengthen and stretch effectively within a normal range of motion more effectively than unloaded stretching? This would not apply to advanced athletes so much of course.
I think:
1. Overhead press. I do this unloaded sometimes and it makes my shoulders feel good, pause at the bottom and top, and KB press loaded.
2. Low bar squat. I don't do it but think it would be good to practice. I was told I don't have the mobility for it loaded, and should only do high bar.
3. Overhead squat. I do this with a dowel. It can be embarrassing to see your mobility. It is probably the best move. I do it with a staff.
4. Barbell front squat for forearm/shoulder, double KB for loaded.
5. KB armbar
6. Windmill? Never done it but it might be one.
What exercises would you recommend to do lightly loaded or unloaded bar do you do even though you don't intent to focus on the fully loaded version?
Could a case be made for doing low bar squats, overhead press, and overhead squat with an unloaded bar if your main goal is improved movement quality. The overhead squat in particular, butchered by too many crossfit people doing it without the requisite strength and mobility, has got a great reputation.
Even flexibility focused works like flexible steel include a good morning type KB exercise which is basically loaded stretching.
SF also recommends moves like the armbar, which is wonderful for my left shoulder even very lightly loaded. Slow light getups can be very therapeutic and I agree with Dan John that it doesn't make sense to push a 1rm with them.
What lightly loaded movements would you include to improve mobility that both strengthen and stretch effectively within a normal range of motion more effectively than unloaded stretching? This would not apply to advanced athletes so much of course.
I think:
1. Overhead press. I do this unloaded sometimes and it makes my shoulders feel good, pause at the bottom and top, and KB press loaded.
2. Low bar squat. I don't do it but think it would be good to practice. I was told I don't have the mobility for it loaded, and should only do high bar.
3. Overhead squat. I do this with a dowel. It can be embarrassing to see your mobility. It is probably the best move. I do it with a staff.
4. Barbell front squat for forearm/shoulder, double KB for loaded.
5. KB armbar
6. Windmill? Never done it but it might be one.
What exercises would you recommend to do lightly loaded or unloaded bar do you do even though you don't intent to focus on the fully loaded version?