fitness training

Basics of Mobilization

Basics of Mobilization

I mobilize every day. Or at least.... most days.... But that's beside the point. What I am trying to say, in a less-than-elegant manner, is that mobilization is important, and it should be done often. My car, my desk, and my kitchen table all contribute to some sticky spots in my Range of Motion that I need to work out on a regular basis. BUT. I have a different set of tools than most of the people reading this. I have a pretty strong knowledge of anatomy and access to clinicians and soft-tissue tools that aren't commonplace.

But again.... that's beside the point. The POINT is that you don't need any sort of advanced anatomy knowledge, fancy or expensive tools, or to pay $50 every time you have sore calf muscles. You are perfectly capable of doing regular maintenance on yourself. All it takes is a simple understanding of a few simple principles to get you heading in the right direction. That is what I outline in this post. 

Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca

How to do your first Pull-Up: Part 2

How to do your first Pull-Up: Part 2

Before you start to pull, you need to know how to hang. I recommend starting here with How to do your first Pull-Up: Part 1 and working through the progressions.

 

Once you are comfortable hanging from the bar, and you have adequate scapular strength, mobility, and control, you can move on to the Pull-Up. If you have followed the hanging progressions, chances are very good you can already struggle your way up to the bar. It might not be perfect, but it is a start. The purpose of Part 1 was to develop the proper starting position and kinesthetic awareness (i.e. body awareness) required to build a strong pull. In Part 2 we are focusing on the actual pull. I still recommend your continue your hanging training, in order to maintain your shoulder health.

Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca

How to do your first Pull-Up: Part 1

How to do your first Pull-Up: Part 1

The pull-up is one of the best exercises in existence. It is a full body movement that requires not only upper-body strength but also core control and appropriate mobility. For athletes, or anyone else who wants to maximize sports performance, the Pull-Up should be a staple in your program. Along with the deadlift, it is probably the best single exercise (if there is such a thing) that teaches you to tie the trunk to the arms, and integrate your core and upper extremities.

Unfortunately, most men and women are unable to do pull ups. Even among those who can, most can't do a REAL pull up, but rather a shortened range, poor technique, grunting and screaming (sometimes literally) mediocre form of a pull-up. Don't get me wrong, I applaud you if you can manage to get your chin above the bar, regardless of the technique, because it still puts you ahead of 99% of the population. However, literally everyone should be able to do at least a single, clean technique, chest-to-bar pull up. Yes, CHEST to bar. Not chin to bar.

The good news is that you can get there, no matter where you start from.

Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca