{"id":5490,"date":"2020-12-14T20:46:38","date_gmt":"2020-12-14T20:46:38","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=5490"},"modified":"2021-06-15T18:53:08","modified_gmt":"2021-06-15T18:53:08","slug":"5-strength-exercises-for-better-mobility","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-strength-exercises-for-better-mobility\/","title":{"rendered":"5 &#8220;Strength&#8221; Exercises For Better Mobility"},"content":{"rendered":"\n<p>This week I\u2019m sharing 5 exercises that will help improve your mobility. You\u2019ll notice that most of these exercises involve a strength component. Not all mobility training you do has to involve &#8220;traditional&#8221; mobility exercises. <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Negative Dumbbell RDL&#8217;s<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the posterior chain muscles, and improves controlled mobility. This is a great example of a loaded \u2018\u2019stretch.\u2019\u2019<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Negative Dumbbell RDL\u2019s\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/t8iedit_Ecc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Adopt your preferred stance. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. \u2063\u2063<\/li><li>Keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, the weights should not travel ahead of your body.\u2063\u2063 While the weights are travelling down the front of my body\/legs, you may also perform the exercise with the weights traveling down the sides of your legs. This can be more &#8220;back friendly.&#8221; \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now take 3-5 seconds and hinge\/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.\u2063\u2063 \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you are hinging, pretend you are &#8220;pulling&#8221; your body down with your posterior chain muscles. Don&#8217;t just mindlessly drop down. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the starting position. Use a range where you can maintain proper form.\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knees.\u2063\u2063 \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Exhale after you have pressed away from the floor and are approaching the top position.\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063\u2063 \u2063Do not allow your knees to fall inside or outside of your feet.\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Calf Raises <\/strong><\/p>\n\n\n\n<p>This exercise strengthens the calves (especially the gastrocnemius) and improves ankle controlled mobility.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Standing Calf Raises\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/vNKLE22kHpQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Stand on both feet on the edge of a stair or other stable elevated surface. Your knees should be close to fully extended (but not hyperextended). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your head, torso and hips should be in a stacked position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your weight should be on your forefeet, and the back half of your feet should not be in contact with the surface. You may lightly support yourself using your hands. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Press up onto your tiptoes using both legs. Go to your full range. Pause for a count in the top position, and contract your calf muscles. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now lower your heels down to your full range. Do so with complete control. To be clear, the range you use should not hurt. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, be very mindful that you are pressing evenly through your forefeet\/all of your toes, and that your feet are not collapsing in or falling out. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-13.jpg?resize=563%2C493&#038;ssl=1\" alt=\"\" class=\"wp-image-6519\" width=\"563\" height=\"493\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-13.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-13.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef;font-size:18px\">Get a package of\u00a0<em>The Ultimate Pull-Up Program\u00a0<\/em>and\u00a0<em>The Ultimate Lower Body And Core Program<\/em> for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">BUY NOW<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Advanced Hip Mobility<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves hip mobility and hip strength. \u2063\u2063\u2063Do the exercise without the block first.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Hip Mobility + Hip Flexor\/Extensor Strengthener\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/wIzX0Y0LBbY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sit on the floor, and put a yoga block or other object so it\u2019s on one side of your body, and ahead of you. Your head, torso, and hips should be in a stacked position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Hinge your hips, bend your knee, and use your glutes to bring your leg backwards. Pause for a count and gain control.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Then lift your torso, extend your leg, and lift your leg\/foot over the yoga block. This position also mimics the bottom position of a pistol squat.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you are doing this movement, keep your foot plantarflexed (point it away from you). \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not let your foot or leg strike the floor or yoga block, and keep your knee off the floor when you are bringing your leg back. All of this is much easier said than done. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or torso to rotate. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine).\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Half Kneeling Ankle Rocks + Weight Resistance&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves ankle mobility, particularly dorsiflexion.\u2063 \u2063While this isn\u2019t a strength exercise, it will have a carryover to many of your lower body strengthening exercises, hence why I\u2019m including it.\u2063\u2063\u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">Start off doing this exercise using just bodyweight. If this feels good, you may rest a weighted object just above your knee. The weight shouldn\u2019t be too heavy. I\u2019m using a 15 lb kettlebell.\u2063 <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Half Kneeling Ankle Rocks + Weight Resistance\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Z-KkdwkVtlc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a half kneeling position. Your head, torso and hips should be in a stacked position. \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now slowly shift your bodyweight forward and dorsiflex your ankle.  <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Perform the reverse movements and return to the starting position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>The entire time, your full foot should remain in contact with the floor. Do not allow your heel to leave the floor. \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Perform 100% of the movements with control, and only apply light pressure to the leg with the weight. \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine).\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li> In terms of breathing, do what works and feels best for you.\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Dumbbell Squat Sways<\/strong><\/p>\n\n\n\n<p>This exercise strengthens the adductors, improves controlled mobility in the hips, and lumbo-pelvic stability.\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dumbbell Squat Sways: Strengthen Adductors + Improve Mobility\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/LklBtyEfecE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Adopt your preferred foot width and positioning. Your feet will likely be significantly wider than during your regular squatting stance.&nbsp;&nbsp;\u2063\u2063 \u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold a dumbbell (or weighted object) with both hands. The weight should be in the center of your body.\u2063 \u2063 \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep your arms rigid and crush them into your armpits. The weight shouldn\u2019t travel ahead of your body.\u2063 \u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now perform a squat and lower yourself down to a range where you are able to maintain proper form. Maintain this depth for the duration of the exercise. \u2063\u2063 \u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While remaining in the squat stance, extend your one knee and press your body laterally, and transfer most of your weight to your opposite leg. You should really feel your adductors working.\u2063\u2063 \u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you reach your end range, your leg should be in a squat position, and your knee should be in line with your toes. As for your other leg, your knee should be fully extended (or close to it).&nbsp;\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li> \u2063\u2063On the planted\/squatting side,&nbsp;form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes.&nbsp;\u2063\u2063Pretend&nbsp;you are suctioning or screwing your foot to the floor.\u2063\u2063 \u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>On the planted\/squatting side, do not allow your knee to fall inside or outside of your foot.\u2063\u2063 \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063For the duration of the exercise, keep your core braced (360 degree brace around your spine).\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n","protected":false},"excerpt":{"rendered":"<p>This week I\u2019m sharing 5 exercises that will help improve your mobility. You\u2019ll notice that most of these exercises involve a strength component. Not all mobility training you do has to involve &#8220;traditional&#8221; mobility exercises. #1) Negative Dumbbell RDL&#8217;s This exercise strengthens the posterior chain muscles, and improves controlled mobility. This is a great example of a loaded \u2018\u2019stretch.\u2019\u2019 Coaching Tips: \u2063Adopt your preferred stance. \u2063Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. \u2063\u2063 Keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits. For the duration of the exercise, the weights should not travel ahead of your body.\u2063\u2063 While the weights are travelling down the front of my body\/legs, you may also perform the exercise with the weights traveling down the sides of your legs. This can be more &#8220;back friendly.&#8221; \u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).\u2063\u2063 \u2063 Now take 3-5 seconds and hinge\/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.\u2063\u2063 \u2063 \u2063 When you are hinging, pretend you are &#8220;pulling&#8221; your body down with your posterior chain muscles. Don&#8217;t just mindlessly drop down. When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the starting position. Use a range where you can maintain proper form.\u2063\u2063 \u2063 Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knees.\u2063\u2063 \u2063 \u2063 Exhale after you have pressed away from the floor and are approaching the top position.\u2063\u2063 \u2063\u2063 For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063\u2063 \u2063Do not allow your knees to fall inside or outside of your feet.\u2063\u2063 #2) Calf Raises This exercise strengthens the calves (especially the gastrocnemius) and improves ankle controlled mobility. Coaching Tips: Stand on both feet on the edge of a stair or other stable elevated surface. Your knees should be close to fully extended (but not hyperextended). Your head, torso and hips should be in a stacked position. Your weight should be on your forefeet, and the back half of your feet should not be in contact with the surface. You may lightly support yourself using your hands. Press up onto your tiptoes using both legs. Go to your full range. Pause for a count in the top position, and contract your calf muscles. Now lower your heels down to your full range. Do so with complete control. To be clear, the range you use should not hurt. For the duration of the exercise, be very mindful that you are pressing evenly through your forefeet\/all of your toes, and that your feet are not collapsing in or falling out. For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side. For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). In terms of breathing, do what works and feels best for you. Get a package of\u00a0The Ultimate Pull-Up Program\u00a0and\u00a0The Ultimate Lower Body And Core Program for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0 BUY NOW #3) Advanced Hip Mobility This exercise improves hip mobility and hip strength. \u2063\u2063\u2063Do the exercise without the block first. Coaching Tips: Sit on the floor, and put a yoga block or other object so it\u2019s on one side of your body, and ahead of you. Your head, torso, and hips should be in a stacked position. Hinge your hips, bend your knee, and use your glutes to bring your leg backwards. Pause for a count and gain control. Then lift your torso, extend your leg, and lift your leg\/foot over the yoga block. This position also mimics the bottom position of a pistol squat. When you are doing this movement, keep your foot plantarflexed (point it away from you). \u2063 Do not let your foot or leg strike the floor or yoga block, and keep your knee off the floor when you are bringing your leg back. All of this is much easier said than done. For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or torso to rotate. For the duration of the exercise, keep your core braced (360 degree brace around your spine).\u2063\u2063 \u2063\u2063 In terms of breathing, do what works and feels best for you.\u2063\u2063 #4) Half Kneeling Ankle Rocks + Weight Resistance&nbsp; This exercise improves ankle mobility, particularly dorsiflexion.\u2063 \u2063While this isn\u2019t a strength exercise, it will have a carryover to many of your lower body strengthening exercises, hence why I\u2019m including it.\u2063\u2063\u2063 Start off doing this exercise using just bodyweight. If this feels good, you may rest a weighted object just above your knee. The weight shouldn\u2019t be too heavy. I\u2019m using a 15 lb kettlebell.\u2063 Coaching Tips: Get into a half kneeling position. Your head, torso and hips should be in a stacked position. \u2063 Now slowly shift your bodyweight forward and dorsiflex your ankle. Perform the reverse movements and return to the starting position. The entire time, your full foot should remain in contact with the floor. Do not allow your heel to leave the floor. \u2063 \u2063 Perform 100% of the movements with control, and only apply light pressure to the leg with the weight. \u2063 \u2063 For the duration of the exercise, not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. For the duration of the exercise, keep your core braced (360 degree brace around your spine).\u2063\u2063 \u2063 In terms of breathing, do what works and feels best for you.\u2063\u2063 #5) Dumbbell Squat Sways This exercise strengthens the adductors, improves controlled mobility in the hips, and lumbo-pelvic stability.\u2063\u2063 Coaching Tips: Adopt your preferred foot width and positioning. Your feet will likely be significantly wider than during your regular squatting stance.&nbsp;&nbsp;\u2063\u2063 \u2063\u2063 \u2063\u2063 Hold a dumbbell (or weighted object) with both hands. The weight should be in the center of your body.\u2063 \u2063 \u2063 \u2063 Keep your arms rigid and crush them into your armpits. The weight shouldn\u2019t travel ahead of your body.\u2063 \u2063\u2063 \u2063\u2063 Now perform a squat and lower yourself down to a range where you are able to maintain proper form. Maintain this depth for the duration of the exercise. \u2063\u2063 \u2063\u2063 \u2063\u2063 While remaining in the squat stance, extend your one knee and press your body laterally, and transfer most of your weight to your opposite leg. You should really feel your adductors working.\u2063\u2063 \u2063\u2063 \u2063\u2063 When you reach your end range, your leg should be in a squat position, and your knee should be in line with your toes. As for your other leg, your knee should be fully extended (or close to it).&nbsp;\u2063\u2063 \u2063\u2063 \u2063\u2063On the planted\/squatting side,&nbsp;form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes.&nbsp;\u2063\u2063Pretend&nbsp;you are suctioning or screwing your foot to the floor.\u2063\u2063 \u2063\u2063 \u2063\u2063 On the planted\/squatting side, do not allow your knee to fall inside or outside of your foot.\u2063\u2063 \u2063 \u2063 For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063\u2063 \u2063\u2063 \u2063For the duration of the exercise, keep your core braced (360 degree brace around your spine).\u2063\u2063 \u2063\u2063 In terms of breathing, do what works and feels best for you.\u2063\u2063 \u2063\u2063<\/p>\n","protected":false},"author":1,"featured_media":5522,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[226,22,576,1,33,20,588,592,626,753],"tags":[425,399,398,785,630,500,183,271,173,409,408,400,396,305,410,356,230,229,360,77,432,141,786,361,415,414,434,433,557,559,558,716,479,668,669,688,667,787,496,495,494,469,761,443,754,536,333,514,511,512,513,747,712,445],"class_list":["post-5490","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adductors","category-core-exercises","category-filler-exercises","category-fitness","category-hamstring-exercises","category-hinging-movement","category-kettlebell-exercises","category-minimal-equipment","category-mobility","category-running-exercises","tag-ab-workouts","tag-ab-workouts-for-men","tag-ab-workouts-for-women","tag-adductors","tag-ankle-mobility","tag-athlete-training","tag-core-exercises","tag-core-stability","tag-core-training","tag-core-training-for-men","tag-core-training-for-women","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-deadlifting-movement","tag-deadlifts","tag-groin-exercises","tag-groin-strengthening","tag-groin-training","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-exercises-for-women","tag-hamstring-strengthening","tag-hamstring-stretch","tag-hamstring-training","tag-hamstring-training-for-females","tag-hamstring-training-for-women","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-women","tag-hip-mobility","tag-hip-mobility-exercise","tag-hip-mobility-workout","tag-home-training","tag-home-workout","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workout-program","tag-home-workouts","tag-loaded-stretch","tag-mobility-training","tag-mobility-wod","tag-mobility-workout","tag-overhead-mobility","tag-runner-workout","tag-running-training","tag-running-workout","tag-running-workouts","tag-scapula-stability","tag-scapular-stability","tag-serratus","tag-serratus-exercise","tag-serratus-workout","tag-sports-training","tag-sports-workout","tag-strength-training-for-runners","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 &quot;Strength&quot; Exercises For Better Mobility -<\/title>\n<meta name=\"description\" content=\"This week I\u2019m sharing 5 exercises that will help improve your mobility. 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