Solutions for Common Mobility & Stability Issues
Written by Invictus Athlete Josh Littauer
(Follow-Up to: Mobility vs Stability published on December 11, 2017)

In yesterday’s blog post, Mobility vs Stability, I talked about some common mobility and stability issues that prevent us from moving through full ranges of motion. Be sure to read that post first as it will help you identify whether more mobility work or stability work would benefit for your fitness. Once you have identified your issue(s) then read on below for a few drills to incorporate into your routine to address those issues.

Mobility:
If you have recognized that mobility is your biggest issue, then here are few common cases and solutions. Dr. Aaron Horschig is one of my favorites and has great drills for each. Each of these drills and stretches can be added in 2-3 times a week for 3-4 minutes a piece.

FOCUS AREA: ANKLES

Banded Joint Mobilizations for Stiff Ankles

How to Stretch Your Ankles

FOCUS AREA: HIPS

Banded Joint Mobilization for the Hip

How to Fix Knees that Crack & Pop During Squatting

FOCUS AREA: SHOULDERS

How to Improve Thoracic Spine Mobility

The Simple Five Way Shoulder

Stability:
When it comes to stability, many of the exercises that will aid in adding stability to your joints and lifts come in the form of accessory exercises. These accessory exercises can range from isometric holds, single-arm or single-leg dumbbell and kettlebell movements, banded exercises, unilateral movements, etc. There are a wide range of movements that will help improve your stability. If you are familiar with, and regularly follow, the Invictus blog then you are well aware of some of the unilateral dumbbell and kettlebell accessory work. These are all beneficial and should be a prioritized portion of training.

I have a few favorites as well that I’ll list below. Each can be done in 3 sets of 10 1-2 times a week.

FOCUS AREA: SHOULDERS

Scapular Retractions & Band Pull-Aparts
(This is actually my own video from several years ago.)

Single-Arm Ring Row
(Ring rows are totally underrated. This is a personal favorite.)

FOCUS AREA: HIPS & GLUTES

Monster Walk

Cossack Squat

If you are having a hard time identifying what your needs are, please ask a coach. Your coaches are there to help and see you improve, so if you think mobility or stability could be a limiting factor in your growth never hesitate to ask.

As always: Stay Humble. Stay Hungry.

Also Check Out…

The Hips Don’t Lie

How To Assault Bike Like The Pros

Try Some Squat Therapy To Improve Position & Focus

Mobility vs Stability
Written by Invictus Athlete Josh Littauer

If you have been in CrossFit for any amount of time you have probably had a coach at some point or another tell you to work on your mobility. Rightfully so, many of us sit at desks for multiple hours a day, drive in cars, sit in meetings, etc. that cause mobility issues and prevent us from moving through full ranges of motion. A topic that is talked about less frequently is stability. This is the discussion I would like to create, along with identifying whether more mobility or stability work would benefit for your fitness.

Invictus Athletes at the 2017 American Open Finals

Join us in wishing the best of luck to these Invictus Athlete Weightlifters who will be taking the stage this weekend at the 2017 American Open Finals in Anaheim.

Friday
Linda Huynh (-48kg)
Ricky Moore (-77kg)

Saturday

Sarabeth Philips (-58kg)
Lindsey Siolka (-63kg)

Linda (@lindasseip) with a 235#/107kg pause tempo front squat. This is over double Linda’s bodyweight, as she’s a 48kg lifter. #InvictusAthlete

A post shared by Invictus (@crossfitinvictus) on Nov 22,

Kendall Kimball (left) with Invictus Masters Coach, Nichole DeHart (center).

Meet Kendall Kimball – Downtown Member of the Month!

High energy and positivity, along with great eye contact and even better hugs describe Kendall Kimball. Kendall used to follow the Invictus Gymnastics Online Program, and even through the computer you could feel her happy vibes and great outlook on life. She brings decades of athletic experience into the gym, yet is the first person to listen to her coaches for ways that she can improve her work. She is very diligent in her work and doesn’t let speed bumps bring her down.