Stability WOD: Part 2 of 7 Shoulder Mobility & Pressing
Many of the attendees who have taken our @certifiedfsc course have told me that something clicks for them when we explain the thought process behind a leg lower being a single leg deadlift on your back OR how a lying hip flexion drill turns into a sled march. People begin to see the “why” and the “how” come together.
I’ve dubbed this series the “Stability WOD” because I think there are a lot of people on the mobility train that are uncertain of what to do next. How do I integrate the new ranges of motion I’ve gained from X mobility drill into my training so that the brain locks it in and keeps it? If you don’t use it, you lose it.
I don’t believe it’s as easy as stretching & rolling your hip, then squatting or deadlifting 4 wheels. I love those exercises, but I like them to be progressed in a manner that motor learning can occur.
What is a “stability” drill? Motor learning? Patterning? Movement? Corrective? Lifting weights with good form? Yes. Yes. and Yes.
As you can see below there is a logical progression going from the ground to standing to locomotion. For simplicity’s sake I picked 5 to show you…
Floor Slide – Can you get full shoulder flexion (elbow to ear) while keeping a neutral spine? Do you compensate by using your low back instead of thoracic extension & glenohumeral external rotation? If you can’t get into this position on the ground how can you back squat wo/ using your low back?
Wall Slide – In a seated position, you don’t have the help of gravity assisting the sliding of your hands. Gravity is now resistance.
1/2 Kneeling KB Press – The half kneeling position limits the use of the low back & I prefer pressing one arm at a time as it allows the head/neck to get out of the way & your shoulders ❤️ to rotate.
Standing 1 Arm KB Press – Now standing, there are a lot more moving parts in play as you press overhead.
DB/KB Snatch – is a one arm dynamic floor slide! Can’t do it on the ground? You probably can’t do it at high speeds.
