Functional Strength and Mobility
In the AGATSU Kettlebell certification course Shawn Mozen taught us the importance of movement mastery. Shawn is the founder of AGATSU and the man responsible for bringing kettlebells to Canada. In his seminars Shawn puts a big emphasis on being able to move your body the way it is meant to move.
When I was a kid I could sit cross legged with my legs tied up in a knot, feet resting on my thighs. From that position I could rise up and 'walk', upright, on my knees. Now I can't even get my legs into that position, let alone walk anywhere (but I am working on it). We all have stories like that but we all just seem to accept that we lose mobility and flexibility over time, but why? Why are we OK with the fact that as we get older we disable our muscles and joints through misuse or lack of use.
What if someone told you that there was a magic solution to your mobility issues. Would you jump at the chance to be able to move the way you could when you were 5? There is a solution but it isn't magic. Like anything else worthwhile in life, it is going to require some hard work. If you are already working out that's great. Just make sure to add some joint mobility and flexibility training to your workouts. Remember to leave the static or held stretches for after a workout when your muscles are warm and pliable. I sincerely hope that your motivation for working out is not strictly aesthetic. Your primary goal should be functional strength and mobility. In other words you are strengthening your muscles and keeping your joints free and movable so that you can efficiently complete all of your daily activities. Think about those big body builders in the gym who work their upper body to the point where their arms can no longer comfortably lift overhead. What good is it to have big strong muscles if you can't lift a heavy box onto a high shelf or help your child down from a rock they climbed up on and are too scared to climb down from?
So when you jump out of bed in the morning and fire off 50 push-ups before breakfast (cause we all have that kind of energy right?) don't forget to add in some shoulder rolls and serving teacups.
Here is a link to a quick clip of Steve Cotter of IKFF teaching serving teacups. It is the 2nd out of 2, in the first part of the video he talks about the history of the movement if you are interested.
http://www.youtube.com/watch?v=-ffpcRxWgsg&NR=1
Here's some quick mobility work to get you started:
- Look left, then right. Repeat 5 times. Then up and down 5 times and tilt head gently side to side for 5.
- Figure 8's, 5 each arm
Standing tall, start with right arm and swing in a figure 8 in front of you, do 5 and then switch and do 5 on the left.
- Shoulder rolls 5 forward, 5 back each side.
- Hip mobility - standing, feet shoulder width apart, push one hip out to the side, front, other side and back like a slow hula hoop motion. Repeat 5 times, reverse and do 5 the other way. If you have a stability ball at home, try sitting on the ball for this one, moving the ball in small circles. (everything is more fun with a ball)
- Put it all together and try 5 each side Serving Teacups. (Watch the video for instructions.)
Good luck and stay loose!
When I was a kid I could sit cross legged with my legs tied up in a knot, feet resting on my thighs. From that position I could rise up and 'walk', upright, on my knees. Now I can't even get my legs into that position, let alone walk anywhere (but I am working on it). We all have stories like that but we all just seem to accept that we lose mobility and flexibility over time, but why? Why are we OK with the fact that as we get older we disable our muscles and joints through misuse or lack of use.
What if someone told you that there was a magic solution to your mobility issues. Would you jump at the chance to be able to move the way you could when you were 5? There is a solution but it isn't magic. Like anything else worthwhile in life, it is going to require some hard work. If you are already working out that's great. Just make sure to add some joint mobility and flexibility training to your workouts. Remember to leave the static or held stretches for after a workout when your muscles are warm and pliable. I sincerely hope that your motivation for working out is not strictly aesthetic. Your primary goal should be functional strength and mobility. In other words you are strengthening your muscles and keeping your joints free and movable so that you can efficiently complete all of your daily activities. Think about those big body builders in the gym who work their upper body to the point where their arms can no longer comfortably lift overhead. What good is it to have big strong muscles if you can't lift a heavy box onto a high shelf or help your child down from a rock they climbed up on and are too scared to climb down from?
So when you jump out of bed in the morning and fire off 50 push-ups before breakfast (cause we all have that kind of energy right?) don't forget to add in some shoulder rolls and serving teacups.
Here is a link to a quick clip of Steve Cotter of IKFF teaching serving teacups. It is the 2nd out of 2, in the first part of the video he talks about the history of the movement if you are interested.
http://www.youtube.com/watch?v=-ffpcRxWgsg&NR=1
Here's some quick mobility work to get you started:
- Look left, then right. Repeat 5 times. Then up and down 5 times and tilt head gently side to side for 5.
- Figure 8's, 5 each arm
Standing tall, start with right arm and swing in a figure 8 in front of you, do 5 and then switch and do 5 on the left.
- Shoulder rolls 5 forward, 5 back each side.
- Hip mobility - standing, feet shoulder width apart, push one hip out to the side, front, other side and back like a slow hula hoop motion. Repeat 5 times, reverse and do 5 the other way. If you have a stability ball at home, try sitting on the ball for this one, moving the ball in small circles. (everything is more fun with a ball)
- Put it all together and try 5 each side Serving Teacups. (Watch the video for instructions.)
Good luck and stay loose!
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