MOBILITY: What works?

Special Thanks to
All Things Gym
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Hook Grip
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Sources:
Weightlifting Movement Assessment and Optimization - Quinn Henoch DPT www.amazon.com...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
journals.lww.co...
MUSIC: WWW.BENSOUND.COM

[@clarence0]

Everyone wants to be a supple leopard but nobody wants to lift some heavy ass weight.

[@tenyriakteny3803]

YEAAA BUDDDEH!!!!! LIGHTWEIGHT BABY, LIGHTWEIGHT!!!!!!

[@duncanthaw6858]

That supple leopard sh*te is so lame it literally made me stop stretching for all eternity in 20 minutes flat. Next thing I know, I am flexible as heck, hitting all my positions, and all it took was using the extra time to get more volume of the actual movements in.

[@ryansoawesome]

clarence0 Why not both?

[@FLmanAzonehit]

clarence0 i don't get it,do i have to be juiced to understand?

[@NM-bk3sk]

harry potter what r u doing here ... mirrin?

[@dtatman7]

Showering doesn't create a permanent change, but it's still a good idea after your workout.

[@MoosaIslamic]

LOOL good point. But also, static stretching DEFINITELY causes long-term changes if done over time

[@osamashoukry399]

Smart response 👍👍👍👍

[@NINTHSKULL]

Yes. But this video is saying there is an alternative that will make you clean forever, and never have to shower again.

[@hiimhayden5548]

Showering makes you clean, it doesn't improve your resistance to bad smell.

[@common_sense2022]

Especially if you and your boyfriend want to take turns saulking each other's caulk .

[@Shunobii]

Man this is so much better than reading long ass articles, appreciate your time and effort into these videos. I'm interested in hearing more about mobility as a general whole !

[@FitnesswithDalP]

I’m not even sure how I stumbled across this channel but I’m about 10 videos deep. You got some good stuff

[@seal869]

I love that your videos are concise. There are more people in the fitness community making 20-30 min videos to express 5 minutes worth of material than I can count.

[@geoffreylevens9045]

This is pure gold! Very much a noob. Was doing powerlifting for a few months prior. Was not even close to getting front rack. Just by doing approximations with light weight, I can now get there with full grip on bar. A little more needed but amazing changes in just a few months. Next up, overhead squat and being able to comfortable hit ATG squat with speed and control. Many thanks, Zack!

[@sivertsmmesagmo6311]

Accidentally discovered your channel some days ago, and I'm really glad I did. Your content is great! It's clear, to the point, and you answer some good questions regarding weightlifting and training in general. The best of luck to you, and your channel!

[@Hola0ish]

I always remember what a professor tell me once: if you want to be better riding a bike, you ride a bike, if you want to be a better swimmer, swim. If you want to improve your squat, do squats. It sounds simple but is not

[@jacobsladdertreetech2829]

Great info, when I strained my hamstring 7 years ago I thought the pain would never go away and I couldn't run a mile. The only thing that would stop the back pain was to squat like crazy. Started on a chair and worked my way down to pistol squats. All the "therapeutics" never worked and only made it worse. So I can see how this makes more sense.

[@adamjones7891]

Just showed this video to someone I'm trying to help become more mobile for the barbell squat for background purposes. Such a good video I've came back to multiple times.

[@stevefowler2112]

Having lifted for a long time and become half assed competent at Olympic lifts (while still having flexibility issues that thwart me for overhead squats), my horse sense tells me you are spot on...your quote regarding your trouble areas is pure genius: "Use the movement as a treatment rather then an ailment", therein is the overall key to fitness. You should trademark that quote....well regarded strength and fitness books have been written without ever reaching such a concise conclusion.

[@PhilosphywithTom]

This is so on point. Especially "any movement can be either therapudic, or hazardous depending on the context" no body gets this they want to think in black and white terms

[@mikenatale8583]

Perhaps the best video I"ve ever "listened to" and advice for athletes wanting to improve their mobility in the various difficult positions required to Olympic lift or compete with crossfit or similar exercises.

[@razlavi586]

I got to know you and your chanel only this week and im very impressrd with your journy and the way you give your take on it . great video from six years ago 💪🏼💪🏼

[@Steve-rr9xd]

Good work. I appreciate you highlighting the concept of “perception.”

[@r.b.4611]

Everyone getting into movement, but gymnastics was there the whole damn time.

[@a10hmadinho]

you have became my favourite fitness channel.

[@bruce1jubber]

Obtaining mobility is much easier obtained by COMBINING soft tissue work (foam rollers, lacrosse balls, etc), stretching (dynamically and statically) and STRENGTHening the muscle in that extended range of motion. Tissue work followed by stretching will introduce the muscle to a new range of motion, all be it temporarily. This is the time to then also strengthen that new range of motion. This is obvious. You cannot be strong in a range of motion you are not able to enter. Whereas, you can enter a range of motion you are not strong in. This is where the trick comes in.

[@esjonne953]

I have to say that this channel really is the shit..

[@zacktelander]

joku Es thanks man, I'm glad you're a fan! I've been working really hard to create good content for my viewers. If you need anything just ask!

[@esjonne953]

Well tbh I was left kinda confused after the strength videos. For example, what percentage of rel. intensity should one aim for / when do you know when to change your reps and sets?

[@JHMninja89]

You change your reps and sets to suit the absolute intensity for the exercise. Say that after increasing your rel. intensity by 5% leads you to the high end percentage of the percent range abs. intensity of Prilepin's chart, you use low end reps and sets in return.

[@sreid70]

Love this video. I get tired of people telling me to roll out on a lacrosse ball to loosen up my chest. That never works. I used the advice in this video and a practiced static holds with 40 kg loaded bar overhead at snatch depth and that worked the best for me. I've always had a hard time getting depth while overhead in the snatch. Go figure....going through the motions with the ACTUAL movement with lighter weight is way better than rolling around on a stupid lacrosse ball.

[@common_sense2022]

Maybe try something bigger than lacrosse. Have you ever had bigger blacker ballz pounding against your glutes, and a thick caulk inside you?

[@jater10]

This video even old is a gem on YT. When coaches and people to say work on mobility there is not much specifics pointed out. At the end of the day, to get better at overhead squatting is starting with an empty bar and go through progressions, then load when can tolerate more.

[@dustindewind_]

Your videos are getting better and better. Really enjoyed this one, from footage to video production to audio to content. Keep it up man, you'll be growing your channel in no time.

[@deankiryuin9709]

I've only just found this channel but so far I'm seeing nothing but high quality content and information. Keep it up and thank you! You've definitely given me some things to consider Edit: I just realized this video is 4 years old so the quality is consistent!!!

[@Esoteric_Athlete]

I agree with you on static stretching. A lot of the top coaches at tennis and other sports have been saying the same thing. A lot of it is just pain relief, you out your muscle under tension (pain) and when you release you get the relief

[@DoorwaySniffer]

I wished I learned this sooner. When I was trying to get my deep squat I started by trying a bunch of ankle stretches but it didn't work. My squat only got deeper when I slapped a light 135 on the bar and sat in that squat for a minute and repeated that every workout. Still, I wouldn't discount stretching and rolling, they both feel pretty good.

[@amazin7006]

What i don't understand is how anyone is able to learn how to snatch. I literally cant get in even an overhead quarter squat position, there's no chance to "force" the stretch. I can atg squat fine but overhead is impossible.

[@uliwidmaier5192]

@@amazin7006 I know what you mean!!! I had been stuck for over a year in that exact pattern. What helped me break through was (and is!) a whole bunch of unpleasant mobility and strength exercises: Lots of loaded front and back squats (20, 40, 60, 80, 100 kg) with long pauses (30-60 sec) at the bottom. Behind-the head standing barbell presses, starting with a PVC stick, then sticks between 5 and 30 lb, then the 20 kg barbell, then the loaded barbell. Do the same thing lying belly-down on a bench, with as heavy a stick as you can handle. 6-8 sets of 12-16 reps. Handstand and strap-supported hanging from a pullup bar (very effective!). Overhead squats, starting with a PVC stick (your form will suck initially, but with the PVC stick you can work on form without risk) and working up to a 20kg barbell, pausing at the bottom for 30-60 seconds.

[@Jean-jr8ys]

Within the context of strength sports this is true. As an ex-gymnast and being still involved in the gymnastics community, i see the stiffest people able to do full middle splits within weeks, largely just by static stretching alone as well as with load applied. Though, to be STRONG in positions that require high degrees of mobility, load must be applied through that full ROM.

[@SwoffBass]

This was helpful in planning out work to help my front rack. Just started trying to get into the Oly lifts and This helped me olan my mobility progression. Thanks!!

[@kristopherjazz9295]

Hey Zach! Excellent video. It gives a positive outlook for individuals like myself with poor mobility to know that we aren't doomed at being this way and can improve ourselves with patience and effort

[@supimjocktopus]

super interesting video. Today I was looking a lot into improving my mobility and was wondering why, after all this time i still find myself doing to same routines every time, only having to do them again. And this video makes perfect sense. The better u warm up under the bar with a very manageable load, the workouts tend to be better, whereas spending 30 minutes just rolling out and stretching instead of warming up properly under the bar ends up leaving me feeling those same aches in between sets. awesome video man, keep it up. Will definitely incorporate both methods healthily in my training

[@fredatlas4396]

Stretching isn't the warm up you really need to warm up your body, muscles etc before doing any stretching, with for example light aerobic exercises to avoid injuries. And you can do things like ankle circles, knee circles, knee bends and shoulder circles for example to help get warm a lubricate the joints followed by light aerobic moves. Then do some stretching more dynamic stretches. Then after finish training in this example lifting your weights when your muscles, joints are really warmed up then do static stretching and hold for say at least a minute each stretch if you want to make real gains in flexibility, range of motion

[@jeffmejia3556]

Basically what I got from this and he’s right is that if you go to your local sporting goods store or the fitness section of Walmart or the like you’ll see very expensive pieces of equipment to roll on or stretch with. All of it unnecessary if you’ve been stretching or soothing out soreness or tightness from your muscles since the dark ages like the 70 s or 80 s. A towel is what we used then and still works now to help stretch. A tennis ball or racquetball or a kitchen rolling pin to help get soreness out. Nothing fancy or exotic but that stuff works fine.

[@Smolensk85]

What a sober approach. Very high quality content!

[@taniaiiga]

Im currently 3 months in with weightlifting and damn did this video open up a lot about what i need to brush up on. Excellent content

[@larsweber4907]

How great and informative. Big ups to you Zack for being so humble as well!

[@CoinOfFaith]

Great advice, I can now attempt a snatch in the knowledge that I'm not going to tear the whole arsh out of my trousers. Thumbs up.

[@emceha]

That's the way they do it in martial arts. To create good joint mobility and stretch you always work in pairs, one person sitting on your back or pulling your hands.

[@qhenochi]

Great video Zack, thank you for the mention.

[@zacktelander]

Thanks, Quinn. I'm a huge fan of you and your work!

[@jonksturlason]

I just started doing power Snatches after your Alan Thrall video. thanks for the great videos, tips and tricks

[@Pypamid]

Awesome video! I must however say that stretching and occasional foam rolling/lacrosse balling is necessary in my workout regimen, mainly becuase it stretches out my "daily stiffness", for example if you are sore from a previous workout, slept weirdly or just feel like a brick in general. For actual mobility work I use a barbell and the movement I want to get more mobility in.

[@user-fr1ys2wn4t]

Mobility exercises DO help your mobility. Sonny Webster literally has a whole Facebook group of people who increased their mobility with mobility exercises. Also people who do karate don't get to kick higher just by kicking. The 2 martial arts clients I had were able to do upright squats the first time they tried them. And that's because of their mobility routines. People like Clarence and Zack started lifting when they were kids and thus kept their mobility intact, but they honestly have no idea what bad mobility feels like.

[@robertwang5678]

This video says those don’t help your mobility. Those routines increase blood flow to those area which accelerate recovery which allows the soft tissue to go back to normal elasticity.

[@tj331al4]

this is my new favorite fitness channel great content keep it up !

[@dylanl9532]

From what I can tell. Any sort of myofasical release just prevents the problem from getting worse. Static stretching and mobility movement produce long lasting change. So is cupping therapy BTW.

[@pelvur]

Damn I love videos that tell me I don't need to foam roll as I hate it. Thanks Zack!

[@RohannvanRensburg]

People seem to miss that mobility isn't just flexibility, it's controlled range of motion. You can create flexibility in people by doing long periods of static stretching and simply open yourself up to injury, having "convinced" yourself neurologically that you are responsible enough within that ROM for your brain to trust you in it. The majority of the time, the issue isn't the length of the tissue or anything mechanical, it's neurological limitation. I had enough serially-injured yoga fans come through general workout classes to notice a pattern in this regard. True mobility includes strength throughout the range of motion. If you look at highly mobile lifters like top oly lifters (i.e. Klokov), they'll do exercises like ass-to-grass pause squats, or yoga-esque movements loaded with barbells or kettlebells (like mentioned here).

[@gauravpahuja1114]

Real content no bullshit... Thanks Zack

[@jvgauthier]

You just put words to what were my suspicions for years!

[@Skibility]

almost 5 years late to this video and just had my mind blown

[@KGRAO2047]

As a sportsman I like your scientific suggestion

[@Spychu1993]

omg, why did't I find this channel sooner? Zack, you're the best!

[@AdrianDotTO]

Very well made, in terms of both content and production. This is the sort of content I've been looking for +1

[@minh_dawg]

Striving for temporary changes is not a bad thing. You probably, at least I hope so, wipe your ass every time after taking a shit or clean your apartment once in a while even though it doesn't last permanently.

[@r.b.4611]

I like that barbell pancake! Great idea for loading the stretch.

[@deanarvin]

You're channel is going to get big... There's no doubt! Genuinely GREAT content, straight to the point and immediate review of references. You da man!

[@johntrains1317]

Fucking amazing video. Thanks for the cut through the woo Woodley. I've been doing this for a full year and appreciate the input.

[@TehOnlyLight]

Really good quality videos, I like how you show evidence of your statement and not just bash on CrossFit for no reason. Keep up the work

[@zacktelander]

Thanks!

[@douglasclark8648]

What a fantastic channel!

[@ixcinematography]

Good shit, bro. I'd source check everything you said in this video, but it was so well put I trust you did your research. Thanks for saving me time. Gave you a thumbs up.

[@steveepic5957]

Amazing videos, Zack. Keep up the hard work!

[@Thefunkeemonkee]

I never used a foam roller before and my mobility and technique used to suck. Ever since I implemented that along with some active stretching my mobility increased and I can say I have a very decent upright olympic squat. Took me few years to master it though...

[@MarshallMcGeee]

Great content once again mate! looking forward to the next one

[@manuelalfarogarcia]

this is a must

[@Changethisname]

I don't know if the images of Starrett's products and book are a shot at him, but he makes these points consistently in his content, and in his courses, I think people just don't take his content seriously and consistently enough to absorb the information he dishes out.

[@zacktelander]

It's not entirely a shot at him. I for one, have never met the man, or have taken one of his courses. I believe kelly Starrett is a brilliant man and an incredible marketer. Sadly what comes with marketing, is half truths and sometimes outright lies. Not from K Star, but from the people who latch on to his ideas without a true understanding of them. If you recall there is an image at 2:25 of someone with their foot on a lacrosse ball saying "These have completely removed the need to go to the chiropractor." Now that, is just outright pure marketing bullsh*t. I have tremendous respect for Kelly Starret and to be honest, you probably know him and his philosophies better than I. I just get frustrated when people treat disfunction with SMR or Static Stretching/Banded distractions OVER Repetition, time, and load.

[@ryanoconnell6617]

Great work on this !!! Well done!

[@SquatSimp]

5:32 *Love* the takeaway from this video. Good video Zack- thanks man!

[@countdownstop]

Zack, this is a phenomal video. Its informative, concise, and maybe the best video regarding weight lifting mobility on youtube. thanks.

[@s241914]

Fantastic video! Was wondering when you were going to mention Quinn haha

[@sgcr9223]

Smr requires knowledge of how the body and muscles work. I've been an lmt for 8 years so what I can do with a lacrosse ball is much more effective than someone who doesnt have my background. The big thing with smr is working out trigger points. Look up what a trigger point is, where they are, and how to release them.

[@bobtroti5581]

Wtf Ive seen the tightest people gain the ability to do splits in a few months with static stretching.

[@shane1009]

But can they squat?

[@sorayaimperial]

@@shane1009 Well. I've achieved my leg flexibility with static stretching over the years. Even after 10 years of not working due to injury, I have picked up squatting with good form very easily and never lost much range of motion during my sedentary years (except doings the splits, can't do full, I hover about 5cm off the ground). Maybe I cannot go as deep as needed for olympic squats without lifting the calcaneous, but I can lower my butt down to the floor with no discomfort with a back or front barbell. Now, I'm just starting and like I said, I was long without exercising and maybe my mobility will never be enough for higher levels. But I find that static stretching always gave me a great range of motion and good form.

[@cryptbeast2008]

You learn to do splits by doing splits, which involves putting the relevant muscles and tendons under the load of your bodyweight. You can learn to do them faster by using extra load - as in your trainer pushing down on your thighs, for example.

[@osvaldokim9768]

I agree, i mostly think cuz the body adapts cuz of muscle memory, took me 6 months to gain the mobility for a full upright overhead squat

[@skyarcher9692]

That is debatable. They always had it, they just had to persuade their nerves to let go.

[@o_Milo]

Why do you not even have 1000 subscribers??? Keep it up my man!!!!

[@zacktelander]

Building slowly but surely! I'm glad you like it. It means a lot to hear that from you!

[@Malzebiear]

Zack, I find it hard agreeing with what you say about static stretching, from my personal anecdotal experience. I was a kung fu practitioner from the age 12 to 17. I had static stretches done DAILY, in order to achieve an incredible range of motion for splits, high kicks, etc. I got so good at it from doing for so many years, that I know the minimum time I had to hold the position for real increased flexibility (or muscle tolerance), and it was some times 15 minutes. I'm 28 now, and I still hold about 90% of the flexibility I gained from back then. I do olympic weightlifting now, and I regret not achieving better flexibility in ranges like ankle/calves or shoulders, which were not always the objective. My point is, I'm 100% certain that static stretching WILL cause permanent change in your muscle/tendon/joint flexibility over a large amount of time - say like months to years. And that's why I still stick to it. I also have many dancer, performers and martial arts, stretch-expert friends who share the same experience and results. I don't know how to put this, but you claims downplaying how stretching in practice benefits an athlete really puts everything you said in the video to me very much into question... It's such an old science, and there's so much research in it (although I believe that 90% of the athletic research is utter crap, from a methodology point of view).

[@zacktelander]

Thank you for the reply!!! You're anecdote is well received and you bring up very valid points. Think about the "flexibility" training you did. Were you under tension or load created by body weight? What was the rest of your training like? Do you think your gained flexibility was only from the action of pulling on the muscle through static stretching, or rather from the actions of repeated plyometric movement (essentially loading the movement for a split second)? I have had many arguments from dancers and martial artists alike and I will admit it is hard to argue with the success they have fostered. However my question remains: How do you know that without it you wouldn't be as successful? Science has pointed me one way and my own training has pointed me in the same direction. I squat lower now because I practiced squatting lower. An ancient practice like Kung Fu is interesting because static stretching has been passed down from generation to generation. I cannot argue with your successes because you worked for them. I respect your opinion tremendously because you have trained and through your anecdotes have found what works for you. Thank you again for your comment and I hope to hear from you in the future!

[@ag9297]

I thought what Zack was saying in the video was basically 'Persistent Repetition changes the body permanently', Static stretching for 10 minutes before lifting weights will do little unless done repeatedly. This supports both of your comments, no?

[@Malzebiear]

Thank you! Answering in topics. And underscoring that I defend the complete antithesis of what you said in your video. (i) I’m 100% sure that, in MY experience, I gained, back then or today, no flexibility through plyometric-like repetition, or dynamic stretching. I gave it so many chances, and I became so against it because I tried it a lot, and if it does anything, it hurts, but results paled in comparison to my static stretching. I could do 100 repetitions and next day I would still suck at the movement. There is probably some progression because it’s still around, but for me it’s VERY slow. (ii) My static stretching was loaded, and it’s pretty simple. You stretch to the point of a contraction reflex, ALMOST like a slight strain. It needs to be challenging. Hold it there, breathe, take your mind out of it. Watch a comedy, read a comic, watch cartoon. First few minutes you struggle a bit, but by minute 5+ your body sinks into it, and there you go for new flexibility. I keep more time on it to make the body REALLY comfortable in the new range. Is it temporary? Not in my experience. I would do about 2 sessions max, next day without any warm up my splits were beautiful. Also learned how to do it from mom, who was a ballerina. Trick is to “load it” correctly and actually challenge the stretch. You need to be clever, and body weight may be too little for some of the ranges (might need someone pushing you or to use accessories). (iii) I still do contortionism classes with a Russian ballerina. She thinks both methods work, but she is way more prone to doing the static. I’m yet to see dynamic stretching do any improvements tho, def not in the short term, imo. (iv) The research that I read about stretching over so many years, and also about sports in general is very concerning. Peer-review academic research is more likely awful than not. Methodology problems, and unhelpful control groups constantly point to inconclusive research or in the wrong direction. In my experience, practical knowledge from long-time practitioners of highly competitive sports tends to be more helpful, more accurate. (v) My problem with the MANY opinions about sports is that someone might as well just say something like “THERE IS NO EVIDENCE THAT THIS WORKS”. But to discredit something like that, I think it’s premature. SO many sports rely on it. I HONESTLY don’t think a Olympic gymnast can gain the necessary flexibility for the sport without it. If there is one, I wanted to meet him and learn his technique. (vi) I squat well because I do static. Really didn’t like the “do a bunch of air squats”, or “squat therapy” that crossfit instructors gave me. I stick to my method cause it’s quicker and feels healthier. Closing thoughts. (i) Foam rolling and lacrosse balls are new for me. But I was able to really get rid of some nasty nods by constantly performing the self-massage work. I was impressed. Is it permanent? In my case the nods in my lower back never came back. But I don’t know if you can get permanent flexibility gains. I would say no, because it’s not as comprehensive as stretching. (ii) Most impressive LONG LASTING technique I’ve ever seen? DRY NEEDLING. This is NOT OVERRATED. I’ve never seen something like that, and I can do WAY MORE WORK OUT VOLUME in my week, since I do it once a week. Maybe this is the new mobility doping. It’s new to me, and I don’t know what are the long term effects, but man, that REAAAALLY changes the mobility game of high intensity training. This is my new life with practically no resting days.

[@blainetaylor22]

Zack, just as repetition and overall volume of work over time will improve one's ability to perform a particular movement, don't you think that the same principle can be applied to static stretching? And this in turn would also be helpful in the performance of movements in olympic weightlifting? From what I have seen, experienced, and taken from the research and in more practical settings, flexibility can most definitely be improved and maintained longterm through static stretching. On the other hand, I think people are good at shit because they have put in the time, over years and years ingraining those motor patterns. Either way though man, great content!

[@hooplehead1019]

The thing is: "temporary neurological effects" are not worthless. They allow to do the technically correct movement that may lead to structural change in the first place! Think of it: If someone cant do a snatch/deadlift without the upper/lower back rounding - he cant and shouldnt do it if hes health conscious. Or he may have to resort to shortened ROM movements, auxiliaries and so on. But with just 5 mins of some kind of targeted (to the specifically needed spots) muscle tone lowering, be it stretching, SMR or even simple general warming up of the body´s musculature, he may be able to start right away with the correct movement or at least a much further progression to the goal one.

[@stevefowler2112]

With regard to functional strength and athletic movement and specifically Olympic type weight lifting I agree with this gentleman 100%...scrap the static stretching and work aggressively but patiently on the movements that are blocking your progress. Static stretching is pretty much useless and counter productive and can lead to injury. I tell anyone who will listen to scrap all but the very most basic static stretching during a warmup period, which should be dominated by dynamic stretching. Dynamic/functional "stretching"/movements are much more productive (a U.S. Recon Marine Vet., Triathlon Competitor and Olympic lifter.

[@kaga13]

I've never experienced changes in mobility only performing the lifts I wanted to do, in fact I only got injured more when I did less mobility and stretching work.

[@JameswwPC]

Beautiful video man, thank you.

[@omarmuhammad3242]

although I'm a recreational lifter and a trainer, not a weight lifter, when I tell people that foam rolling doesn't work for mobility, they refer me to a certain youtuber that he say it works. but you my friend make a lot sense and I'm gonna refer to you to those people.

[@Kombo-Chapfika]

Five stars for the thumbnail 😂

[@zrnek]

in my experience best thing is active stretching and strenghtening in full range of motion after work out (or even without workout)... thats helping me a long term with posture and pain and any kind of massage or anything is for me just poor alternative to warm up (but I use it when I am sore or something after previous workout - but it could be just for better feeling)

[@gainz6180]

Nice video proud to be one of the first subs to this channel

[@zacktelander]

LEONIDAZZZZ, Right Babe? Gotta smr the biceps, right babe?

[@AssassinSaj]

Video was good but you should clearly label out what you should do. This would be an increase in production value. From what I gather -Train the movement under light loads. -Stetching and foam rolling for temporary release What would you say is effective for treating anterior pelvic tilt and forward rounding shoulders?

[@zacktelander]

Thanks for the comment. I would honestly say a proper fix is repetition of any movement in which the subject would have to maintain the relevant postures through dynamic flexion or extension. If you look at forward rounding shoulders what musculatures would you say the subject is lacking? Most likely the thoracic extensors (trap, rhomboid, teres major and minor). In that case it would make most sense to focus on creating structural change through repetition, load and time in that area. i.e. cleans, snatches, pulls, and anything else that makes you focus on technique and proper position throughout movement.

[@kblkbl]

First of all I'd like to say that I found your channel by chance(the programming series) and am extremely pleased and amazed by how concise, but at the same time thorough you can be in your videos. Now, about the topic: "In that case it would make most sense to focus on creating structural change through repetition, load and time in that area. i.e. cleans, snatches, pulls, and anything else that makes you focus on technique and proper position throughout movement." THIS! Like everything else in the fitness realm, I was coming, within my own experiences, to this same conclusion. There's nothing better to help you improve a particular movement than performing this particular movement, having in mind your current limitations, but as soon as you can, just to do it! Better deadlift? Deadlift more. Better squat? Squat more. OHSquatting was a big obstacle for me, but after a few weeks of progressions towards its final form I was able to nail it down and now I can perform it consistently, while also trying to improve more by doing it(focusing on pauses and shoulder activation). Indeed I feel like foam rolling and similar stuff only really works to relieve previous stress on the region, not to provide more mobility on the long run. There are times when I train hard in a week and all I need to be better in the next is a weekend off of training. I feel like I'm rambling too much about my experiences when all of this was analysed by these studies you mentioned, but it feels really good to know I'm in the right path! Keep doing this awesome job!

[@troyvincent8933]

Please don't stop making videos. You have some kind of a Alan Thrall vibe where you don't over complicate your message or give a bull shit bro science answer. Anyways I've been learning so much from your vids. Keep it up!

[@tomaspolach8652]

I found that ankle dorsiflexion exercises are a real game changer. For me, it was the ankles.

[@gamebrotherhood]

I am watching this while i am doing my regular night stretching xD

[@radamh]

new sub. best content I've seen since the burrito candito.

[@int0the3p1t32]

I feel like Donnie Thompson has it the most correct as far as "movement as treatment". Particularly with his body tempering.

[@iluvjumblies]

I can see you've borrowed heavily from Quinn but your delivery is very relatable. Good video

[@adrenalinejunkie8618]

Great video , very important subject !

[@charliel7216]

What causes permanent changes in structure? reps, load and time. Surely you can link all of those to static stretching. Take a hamstring stretch for instance.. reps would be the amount of times you stretch them, load would be the amount body weight you put into them and time obviously would be how long you do it. Think this video is just about getting content out there. Correct me if I'm wrong.

[@sman53]

You want muscle tension during weight lifting ,not flexibility, I would always choose active stretches over passive and certainly light warm up lifts over static stretches

[@nktrainingsystems]

Such a cool channel with great info!

[@adriangodoy4610]

But, isn't static stretching or roar rolling allowing you to spend time in the desired position? For example. I can't rest squat without pain, so I can maintain it arround 30 seconds. But if I roar roll my quads I can maintain it for 1 min and do dinàmic Moves on it, so isn't foam rolling a tool to get to that desired position and spend time there?

[@awesomedelhi]

GREAT content , thanks!

[@aroundandround]

Regular static stretching very much induces structural changes that last much longer than immediately after, eg you can go from not being able to do a side split to being able to do it anytime, but if that is dismissed as “just improved pain tolerance, then I don’t understand what a structural change even means or why we should care.

[@DadSherwood]

quite a one-sided look at things but still some good advice in there to add to other pieces here and there

[@wesyale4]

Can you please do a video on a daily barbell mobility routine?

[@Baloo0254]

Great Channel! Subbed! Keep it up

[@heartminer5487]

this video blew my mind

[@mackymadness86]

Great video 👌

[@shane1009]

Finally someone someone that makes sense.

[@rinocarbone1084]

spectacular!!! ...very good

[@nealrutgerskid]

Thank you 😊

[@MohamedAshraf-fw1dc]

Thank you for this

[@aparthia]

Yours is quickly becoming one of my favorite channels even though I don't do weightlifting specifically! :)

[@thomasgarrett4107]

Static stretching works great, some one who is mobile uses static stretches twice a day and absolutely loosens you up

[@stevensantora2976]

Great video.