Squats when done correctly, are amazing for strength, joint health, bone density, hypertrophy and performance. Also, they are not bad for your knees! Let’s stop blaming your bad knees for why you can’t squat and go over some common squatting issues! Maybe it’s not that you can’t squat, but perhaps your squats simply just don’t feel good or … Read More
I’m always looking for ways to improve my overall mobility and movement competency. And to be honest, I just want to feel better. When I have some spare time, I like to experiment with different drills and exercises. The hope is that I put together quick and effective protocols I think will work for most people. Today, … Read More
Joining a gym is scary for some people! We get that. For many of our clients, joining SOS is a huge deal. It’s far from what they have done in the past for fitness. Just the other day a client submitted our contact us form ending with “it’s scary to hit submit, but here we go.” … Read More
You likely have a standard warm-up that you do before each workout. (You do warm-up, right?) After you leave the locker room your pre-workout routine probably looks something like this: You do some sort of bouncy tip-toe walk on your way to the foam roller (because that seems like the more athletic and loose thing … Read More
The lateral squat with counterbalance mobility drill can improve your efficiency in the squat, single leg squat, single leg deadlift, lunge, and deadlift. However, like all exercises, you must perform the drill properly to reap the benefits. It’s best to start this drill without any weight until you own the pattern. Once you understand the basics, it’s … Read More
Hip prying. You should be doing this! Yes, you. Hip prying might be one of the quickest and most effective hip mobility drills that I know exists. In just a few minutes, I’ve seen clients go from barely being able to squat at all to squatting below parallel! Steps to Perform Hip Prying Mobility Drill … Read More
For this week’s Mobility Monday, we are flashing back to the first part of a series we did on hip mobility! If you are familiar with our original tag line, it’s as follows: Move Better. Feel better. Perform Better. We meant it. 🙂 If you move well, you will most likely perform well. Here is … Read More
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 … Read More
In the strength and conditioning world, you always hear people preaching about “moving better” and becoming more mobile and/or stable. There is nothing wrong with these things, but often times we need to be a bit more specific. Ankle mobility plays a vital role in pretty much every lower body movement. If you are lacking dorsiflexion, … Read More
We’re bringing back an oldie, but goodie today! If you’re trying to improve your pistol squat, this mobility drill is for you! The pistol is one of those exercises that people often attempt, but few get right. I’ve seen coaches attempt copious amounts of ankle mobility drills with no avail. I’ve also seen experienced coaches performing various … Read More