Once upon a time there was a very tight man. To protect his identity we will call him Miguel
(or Migs for short).
So "Migs" was in for Saturday's workout which included some overhead squats. He asked me if he could do Front squats instead because he has trouble dropping more than 4" with a 35lb bar overhead. I told him it was ok as long as he stayed after the workout to work on some restrictions for that overhead position.
After the workout Migs went to the rack and threw a bar overhead for the squats. He dropped down to his 4" depth and and held it there. I asked him where he felt the most restriction was. He said his lower back. I had him doing a Side lying "T" & Lumbar spine rotation stretch which he held for 2 minutes per side (should have taken a picture of this). Once he had done both sides he retested the overhead squat position and BAM! He dropped to about 8" in depth That's 4" deeper in his squat than he was prior to the stretch (ladies please refer to a measuring tape to see what 4" looks like don't ask your man).
If you know you have specific restrictions in movements find a way to make it measurable on your own or with a coach perform a mobility exercise and test the movement. If you made gains then hooray! It worked. If you didn't see an improvement then try another mobility exercise and retest.
If you don't know where to start or what to do ask one of your coaches and they should be able to get you on the right track. It may be a little trial and error and depending on the situation mobility takes time bout you should be getting some results from the time you are putting in to the drills. If you're not seeing a difference then try something else.
My favorite place to for mobility ideas and videos is mobilitywod.com always great stuff from Kelly Starrett
Posted By Paul
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