The key to mastering mobility is being intelligent about how you take a trainee from one step to the next in the most sensible and idiot proof way possible. Today is going to be an example of how to go about doing just that. Today I’m going to do this with a great strength drill that I like to introduce to the iron game on a fairly regular basis. If you’re looking to optimize your mobility and open up the kinetic chain for greater strength and agility then you’re going to like this blogisode.
Anybody that trains with me knows that I like to hammer out the fundamentals and stress the importance of technique. I mean without having a solid handle on any foundation of movement you can quickly throw out the idea of progression in a hurry. I mean how can quality results come from poor quality in technique? Unfortunately I’ve witnessed many coaches over the years who focus more on quantity rather than quality when it comes to training.
This is an unfortunate trend that has sparked the harder is better attitude. This is a common misconception because just because something is harder doesn’t make it better…only better makes something better!
When it comes to mobility a big part of improving a trainee in this arena involves the stabilization and mobilization of the joints, particularly with the shoulders and hips. I point out the shoulders and hips because they are the primary mobile joints that function directly off the trunk of the body.
The Half Get Up
When it comes to working in a great deal of mobility there are few drills better than the turkish get up. However when looking at the get up it can be a rather challenging and all encompassing drill to teach and train for a newcomer right out of the gate at times. The reason is that there are not only a number of steps to address with a respective trainee, but the drill itself can also introduce significant flaws and cheats that a trainee may fall victim to throughout the duration of the drill.
Common cheats that tend to occur when performing the get up is that a trainee will typically fail to maintain a perpendicular angle with their lifting arm to the sky throughout the drill. Another might be them improperly setting up the drill by lunging with the wrong leg placing them out of a natural position to finish executing the drill. I could go on and on.
The point is that as a coach I like to address some of these in a very practical way. When beginning I like to teach a trainee to perform the lift without a weight in hand to begin…and then later have them move on to perform the drill while lifting and controlling a kettlebell or dumbbell.
To simplify this process altogether I even prefer to start by teaching trainees how to perform a half get up instead of a full get up. This teaches a trainee to control themselves in the middle of the movement so that it’s much easier to coach them through the rest of the get up that involves going all the way to the ground and back up.
As you can see this is a very simple set up for most any trainee and it doesn’t require any equipment whatsoever. As I stated earlier in the article in addition to this I can address some other common problems that generally arise with the get up such as a trainee’s arm position.
The arm should maintain a rather perpendicular angle to the sky as a trainee or athlete progresses through this movement in it’s entirety. To ensure this and to do so in a safe and practical manner I may usually have a trainee perform the drill either with a deck of cards (still in the box), or with a more practical implement having them use one of their shoes.
As you can see this is a practical application to prepare most anyone to perform the get up while having them to train on holding the proper arm position during the movement. The key to performance is making sure that we are proficient in the fundamentals. Quality always trumps quantity.
I hope you enjoyed today’s post and if so then don’t be shy about posting up in the comment section here below. What kind of mobility work are you doing? Are you implementing the get up into your training at the moment? Stay strong, be better, and don’t fall victim to the victim mindset!
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