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I have been adding in an extra work out on a regular basis these past 6 months that has consisted of some light mobility work. It did not start out as anything planned, but has become a work in progress. The goal has been to try and to add additional mobility into the hips. I generally help my two daughters and some of their friends out with their strength training workouts during the weekends. Rather than sit and coach I participate in their warmup, and then add in the rest of my movements in between coaching. The girls start with a series of single leg deadlifts, overhead squats, and Spiderman’s (deep lunges with rotation). I follow this up with some good morning stretches with the bar, and band mobility work that I learned from fellow Team HMB athlete Bryan Dermody. I finish up by joining the girls in doing some timed planks. I figure if I am going to make them do planks, I better do them also.
I utilize a similar approach in warming up prior to squatting and deadlifting, but I add in some light kettlebell swings on these training days. There is a lot of information available these days regarding core and mobility. I have pieced most of my core mobility circuit together from reading various articles, getting advice from other athletes, and by googling YouTube. Mobility work is really a new trend that I did not see much of during my 30+ years of training until the past 5 years. I have recently noticed a lot of people training core mobility work when catching workouts on the road at various gyms and hotel weight rooms. There is a great article this month on core mobility work in the NSCA Strength and Conditioning Journal, and Dr. Kelly Starrett’s “Becoming a Supple Leopard” is an excellent read. As I age I have come to the realization that I need to continually work on mobility. I wish this knowledge was available 20 years ago.
I had a blast last month at the Olympia in Las Vegas running the GNC Grip Gauntlet with my brothers. This is the 12th year we have run the Grip Gauntlet at the Olympia, and it remains a crowd favorite. This year we changed it up a little by adding in a grip strength demonstration each day. GNC had us rolling up frying pans, ripping phone books and various other grip feats of strength. It is fun to get out of the powerlifting box once in a while and be challenged by doing some other unusual strength related movements.
The recovery is going well and the strength is improving. Train smart, stay healthy, set your goals high, and make sure to add GNC Pro Performance HMB to your supplement list.