Deconstructing the GOAT

For today’s Mobility Monday, we’re going to dive in and deconstruct a mobility drill that is used by thousands of strength coaches. This mobility drill can also be called the greatest stretch of all time or if you’re looking for something a bit more descriptive, hands-to-instep with a rib pull.

I’m sure there are some slight variations of this drill, but for the most part, the drill is executed in a similar fashion.

Here’s the issue, like most prep work it often gets overlooked. Let’s dig a bit deeper and see how we can get the most out of this drill!

Here’s a quick video deconstructing the hands-to-instep with a rib pull or “the greatest stretch of all time.”

How to Performa a Hands-to-Instep with a Rib Pull

Start this drill in the half kneel position. From there, reach your hands to the instep of your foot. It’s important to do this with a neutral spine so some of you may need to elevate your hands on to a foam roller or a yoga block to achieve the neutral spine.

Nuetral Spine

Once you find good hand placement, squeeze your glute on the rear leg. Make sure that you do this without elevating your hips whatsoever. Next, shift your weight over to your front leg so you can perform a small ankle glide. Do this by by driving your knee over the fourth and fifth metatarsal on your front foot.

Squeeze the Glute

Once you nail down these positions, you can add in a rib pull, which is excellent for increasing rotation and extension of your thoracic spine. It’s important to do this slowly and to keep your opposing glute tight so rotation does not occur in your lumbar spine.

Rib Pull

Perform 6 to 8 reps of this per side and then complete some shoulder mobility drills.

Some recent shoulder mobility posts:

Once you’ve done the greatest stretch of all time following the steps above, try cementing your new range of motion with some Turkish Get Ups!

TGU

Make sure that you pay attention to detail and all of your mobility work and don’t just go through the motions!

Give this a try and let us know what you think!

3 Comments

  • I like so much this drill. I knew it as “the walking Spiderman with overhead reach” from Eric Cressey. I always perform 10reps per side in my warm up, with many other mobility drills. I also do it twice a day, every day, in afternoon and in evening.

    I think like you. This is one of the best mobility drills!

    Good post!

    Thanks S.O.S. 🙂

  • Wow, you have explained these mobility drills so well. Now I know how to get the most out of them. Also, I can correct some of the errors in my style of drill. I do them every day and always looking to improve my technique.

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