Mobility For People Who Hate Doing Mobility
Let me start this pile of words off with two things…
1. I hate mobility work. When I get to the gym, I want to lift, not roll around on a bunch of over priced dog toys for 30 minutes. I don’t read books about it or pore over videos of people strapping themselves up with rubber bands.
2.NOTHING in this article is ground breaking and by no means is anything in here new.
Let’s be honest, in the sport of Olympic Weightlifting, being more mobile is something that will help out about 95% of the people who participate in the sport.I have personally watched guys in their 20s who are already very mobile spend 45 minutes doing mobility work, then spend about 20 minutes on actual hard lifting.
There are hundreds of ways to skin this cat—just Google “mobility for weightlifting” and you will get about 6,940,000 hits in under a half second. What I am not going to do is waste your time with a set plan on what to do. The reasons I won’t do this is that the odds are you won’t follow it and why do something that works for me that might not work for you? We all have different areas of concern, and what I need to address is something that might not bother you. What I am going to do is give you some ideas or things to try to help you out that have worked for me and the guys that I train with.
These are some things I have found that helped:
1. Get loose for your session at least an hour before you actually train.
2. Use some light movements to get you loose and mobile for the lifts you are going to do. For example, if you’re training snatches today, a great warm up for that would be Muscle Snatch + Pressing Snatch Balance + Sots press, with something very light and nothing that would tax you for your actual session.
3. Stretch in between sets. This to me is the best thing ever. Doing Russian baby makers, ankle mobility work or whatever you need in between lifts will only help you as you move along with your session.
4. Sit in the snatch.The snatch is without a doubt one of the more difficult position to maintain for new or tight lifters, so a way to alleviate this is to actually sit in the receiving position of the snatch for a 3-count. This will not only help your mobility, but it will also make you feel more comfortable in that position so you are less likely to come flying out of it prematurely and either lose a lift or kill a older center judge who doesn’t quite have the reflexes he once did. I, however, don’t recommend this in the clean.
5. Try to fit it into your daily activities. I guarantee there is some kind of goofy stretch you can somehow fit into these activities while you do it. The other day I was cleaning my tile floor by hand while doing Spiderman lunges the entire way. Why not do two miserable activities at once?
Like I said in the beginning, there isn’t anything new here. I am just trying to reach out to the last few standouts, and trust me, I am one of them who just hate doing any kind of mobility work because of the insanity this has become over the past few years. Just buy into the fact this is something we have to do and I can almost guarantee you it will make you a better lifter.
This excellent article first appeared on http://www.catalystathletics.com/article/1849/Mobility-for-People-Who-Hate-Doing-Mobility/