BY EBENEZER SAMUEL, CSCS
You've built muscle and you've built strength. But how well do you move? Meet the most underrated concept in the weight room. In general, we all love finding ways to build to superheroic aesthetics. But in the process, we forsake an idea called mobility, which is, essentially, the ability to be strong in multiple ranges of motion. And if you lack mobility, even if you are strong, you'll struggle to be functional in your day-to-day life.
Outside the gym, beyond bench presses and biceps curls, you’ll want that strength and movement, too. It keeps you strong and ready to play with your kids, and it also quietly protects you from injuries that can come to stiffer, less mobile bodies. You don’t need a ton of mobility work, either; you only need a few exercises.
This quick mobility routine builds the flexibility you need in just a few minutes a day, and you can enrich all these moves with light dumbbells too. Use it at the end of your strength routine three times a week and thank me years from now.
JEFFERSON DEADLIFT
Yes, you can deadlift heavy, but if there’s an issue with deadlift variations, it’s that it can stiffen your lower back. Remembering how to round your lower back is key, and that’s what you’ll do here. Stand on a small platform to start. Focus on lowering slowly on every rep, and aim to round your back as much as possible. Do 4 to 6 controlled reps. Do 2 sets.
ROLLING THREAD THE NEEDLE
This is a great one for mobility through your chest and shoulders, and it’ll open your lats too. Set up in a quadruped position, and push your butt back just a bit. Then let your rounded SMRTFT bell push you to get a deep stretch. Move slowly. Do 2 sets of 3 to 5 reps per side.
HIP 90-90
This simple bodyweight move unlocks tight hips, and you can do it almost anytime. You’re opening your hips by first stretching your back over one, then leaning back and opening your hip flexor. Do reps for time on this one, doing 2 45-second sets per side.