As part of my fitness triangle we have the word “mobility” Like the fire triangle which shows the three component factors needed to make a fire, remove just one the fire will die The fitness triangle is, at least in my mind, the same.
Have each of the three in place, in adequate amounts and your fitness can flourish. Remove one and you may still progress but in a specialised manner (powerlifters / marathon runners etc) I’ve no problem with this, but even the specialists need
I hate warming up. I understand it’s a vital part of training, and I’m incredibly particular about how my clients warm up. But when it comes to my own training, it’s just not something I ever enjoyed or dialled in as a habit. Terrible I know! I’m the coach, I should be doing everything perfect. But that aint the truth, and any coach that pretends to be perfect is filling you full of shit. So in my own warm ups I set a timer. I set it for 10 minutes. In that 10 minutes I move.
Recently I shared an Instagram video of me doing the Lizard crawl as part of my warm up routine. A video posted by Dave Hedges (@dave_hedges) on Jul 29, 2015 at 8:46am PDT This has generated a good bit of feedback across social media, including people asking how to work up to doing this movement. What I’m going to show you is the teaching progressions I received from Ido Portal last year. If you haven’t heard of Ido, he’s probably the most well known person in the “movement”
You are an animal. You are within a couple of genomes of every other animal on the planet. I think some are closer than others! One of my all time favorite animals is this little lady: She’s called Rhia and other than my wife and mother, is the most important lady in my life. Observing Rhia, and other animals, can help us reconnect with how we are best set up to live out lives. We’re not meant to be sat on our arses for hours at a time, tied to a desk, stuck on a train/bus/in
It’s no secret I’m a huge fan of the Turkish Get Up. It’s one of those lifts that may not build strength in the conventional fashion. You can get strong on the Get Up very quickly once you’ve nailed the technique. But that is exactly where I see it’s value. I have a category of exercises or exercise progressions that has become known as our “Glue” movements. What do we mean by that? Usually we categorise exercises in the following fashion: Upper Body Push, Vertical or Horizon
We’re only a few weeks away from the legend that is Mr Steve Cotter landing on our shores! Steve was one of the founding fathers of what was the RKC headed up by Pavel Tsatsouline.
Back then, Pavel, the Steves (Cotter & Maxwell) and Mike Mahler were the authorities in the world of kettlebell lifting. But not only that, they all demonstrated a holistic training method incorporating mobility, movement, endurance and a long term viewpoint. Of the them, Steve Cotter shows the mo
Working on specific mobility & postural imbalances I got moving on my mind. Movement is the new hot topic, and rightly so. For too long the bodybuilders ruled the training world and everybody trained like demons in order to look great while standing still.
Then we had the “functional training” craze which I’m still trying to block out from my memory.
Nowadays it’s mostly a combination of Olympic Lifting, Powerlifting and high intensity intervals. Which is cool. If we look a
It’s Monday so it’s another instalment of Monday Mobility. This one though is less of a “How To” and more of a “this is what’s possible” Mobility is about freedom of motion, the ability to move freely in any number of ways., to move without restriction.
It’s being able to use your strength to move yourself, not just bar or kettlebell, but you. While many of my posts are addressing specific issues, certain patterns and injury problems. But the ultimate demonstration of mobili
For the last few Mondays you may have noticed a bit of theme…. No? Ok, let me help out…
We’re talking about mobility. We’ve been looking at increasing, or at least improving the range of motion through various movement patterns. And before I continue, I have to say a big thanks to all who’ve liked, shared and sent in feedback about this series of posts, I’m delighted that my ramblings 1: make sense, and
2: actually help some of you in your training or with your clients. But
Welcome to another dose of Monday Mobility. Today’s post is largely inspired by one of my lads, Sebastian. Seb is a motorcycle enthusiast and bit, shall we say “over-enthusiastic” about life. About a year ago Seb and his enthusiastic motorcycle riding ended with a abrupt stop. The stop was provided by a lamp post. Seb tore, ruptured and pretty much mullered everything in his knee. In surgery they had to rebuild his ACL, his PCL and his LCL ligaments. He was told by the Doctor
Mobility and flexibility are different terms describing similar attributes. Flexibility – Total range of motion. Most obvious example of flexibility being the splits. Splits – Van Damme style! Mobility – Control of the joint as it moves through it’s full range of motion. Van Damme showing control of his flexibility Mobility requires flexibility but also needs strength and coordination to back it up.
Instead of the splits, lets take a squat as our example. Neghar Fonooni show
It’s been a few weeks since I gave you a “Monday Mobility” post, for that I apologise. So here is a great drill I like to use, especially with my lunchtime fitness crew. It’s a drill taken from JiuJitsu and restructured slightly to change its emphasis.
In BJJ the movement is used to throw a person off that’s sitting on top of you, as a mobility drill we are looking to increase thoracic extension and rotation with increased hip extension and glute activation. Why do I like th
For the next few weeks I’ll be giving out a mobility drill each Monday. We’re starting today with the hips. Mobility work is a cornerstone of what we do here at WG, personally I prioritise this over stretching. That doesn’t mean I’m an anti-stretching guy, I just prefer you spend more time on the type of exercises I’ll be putting up over the next few Mondays. Regardless of the drill, these are to be started nice and easy, as the body warms up, the blood starts pumping, the sy
Finally people are realising the truth and moving back towards the well rounded training methods that have been around for generations, even before the mass marketing and infomercials that attempt to proliferate our consciousness on a daily basis. At my gym I have women coming into me asking to deadlift and do pull ups.
I have lads looking to improve speed and balance, not just wanting to get “pumped”
This emphasis on quality is music to my ears. So here are a few training
This wasn’t on purpose, maybe my own tightness’ were annoying me so I was attuned to articles popping up about stretching. I know I’ve had a few of my guys in the gym that I’ve been giving specific stretching advice to over the last week. Especially when it comes to internal rotation at the hip and thoracic extension in the spine. But that’s for another day. Today then I want to offer some of my own thinking on some of the points raised in these articles. In doing so I hope t
I’d rather do my accounts than stretch. I’d rather watch Sex and the City than stretch (actually that’s a lie, nothing is as bad as sex and the bloody city!) But stretching is a necessary evil. Without stretching regularly I wouldn’t be able to move. My hips and low back would become a single fused unit. My hamstrings would be like violin strings and my quads could be used to break bricks on.
You see I lift. A lot.
I also cycle every day.
I am on my feet from the minute I
So we see a lot of flexibility issues that stem directly from the time spent seated at the desk, the time spent seated during the commute to and from the job and of course stiffness from the training.
A big problem for many is the hamstring. While seated your hammies are in a shortened position. Over time they become accustomed to this position and need reminded of how long they ought to be.
Add to that a common problem among our athletes before they begin strength trainin
I’m lazy. It’s one of the reasons I train the way I do. My background is in the martial arts, specifically Karate. My instructor was forever trying to instil the idea of efficiency into us, economy of motion and maximum return for minimum effort.
This kind of thinking is absolutely vital to a martial artist, or anyone involved in a fight / high risk scenario. I liked this idea of maximum return for minimal effort, it suited my lazy streak. So I’ve tried to implement the same