Build strength and mobility in one go with this 4-move weighted workout
Mobility and strength, while complementary, are different physical qualities. Mobility is your joint’s ability to move through a range of motion and strength is the force your muscles can generate against resistance. Therefore, it’s generally common to work on each separately.
However, PT, doctor of physical therapy, orthopaedic clinical specialist and founder of training platform Paradigm of Perfection, Laura Kummerle, shows us in this weighted mobility routine ‘that you can in fact train strength and mobility at the same time!’ Follow these four moves for increased power and active range of motion.
The 4-move workout for strength and mobility
1. Straddle overhead lateral flexion
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‘This one is a challenging quadratus lumborum and oblique exercise to work your side-bending mobility and strength,’ explains Kummerle. The quadratus lumborum (QL) is a lower back muscle located on either side of your spine, which runs from the bottom of your ribs to the top of your pelvis. Your obliques are your side abs.
You’re building mobility through increase your range of motion in your torso and spine, while increasing strength of the QL and obliques to hold you in and return from that position.
a) Sit in the straddle position with your legs spread apart, ensuring your knees and toes point upward.
b) Holding a weight in both hands above your head with your arms extended, bend to one side, reaching your arms towards your foot. Focus on lengthening your torso and keeping your shoulders stacked over each other; don’t let your body collapse inwards.
2. 90/90 squat shifts with standing straddle
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The 90/90 stretch increases hip mobility by having one knee pointing to the side and one knee pointing forward. ‘The weight acts as a counterbalance to help you get back up into the deep squat,’ explains Kummerle. ‘You can also use a squat rack pole to pull you back up if needed.’
a) Sit in a deep squat, where your hips are below your knees, with a weight held in both hands in front of you. Shift your weight towards one side and lower your hips onto the floor, moving into the 90/90 position, where your legs are bent at 90 degrees at your hip and knee.
b) Return to the deep squat, challenging strength and mobility in your ankles, hips and core, then shift your weight towards the other side, forming the 90/90 on this side.
c) Return to the deep squat again and straighten your legs into a forward fold, challenging your hamstring flexibility and spinal mobility,
3. Standing straddle shoulder extension
‘This one stretches your hamstrings and adds weight to get deeper into your shoulder extension stretch,’ says Kummerle. The movement works your shoulder and thoracic (middle) spine in your upper body while challenging hamstring flexibility. ‘It then also requires strength to come out of that position,’ she continues. ‘Start with a super light weight for this one as it’s not a common position people load!’
a) Stand with feet wide apart and hold a weight in both hands behind your hips.
b) Hinge forward, bending your torso towards the ground. At the same time, reach your arms overhead, directing the weight towards the ground.
c) Return the weight in a controlled manner to your hips.
4. Tall kneeling halo
‘This one works core stability and shoulder mobility,’ says Kummerle. By resisting movement, the exercise involves core isometric strength (where the muscles contract without changing length) and control. ‘If your hip flexors are tight, it can also provide a stretch to these muscles.’
a) Kneel on the floor with legs about hip-width apart. Hold a weight in both hands and rotate it in a circular motion around your head with control.
b) When you’ve done one revolution, do a circle in the other direction.
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