Barbell Shrugged - Episode 25 - Everything You Ever Wanted to Know About Mobility

Episode Date: September 12, 2012

CrossFit Podcast for everything you ever wanted to know about mobility

Hey guys, this is CTP with Barbell Shrug. For the video version of all these podcasts, go to our website, fitter.tv. That's F-I-T-R dot TV. Check out the video version of all of them. They're a lot cooler. They're super juicy and tasty. Good. We ready?

Are you ready? Okay. All right, guys. Welcome back to Barbell Shrug. I'm Mike Bledsoe here with Doug Larson. We're your hosts. Our guest, Mike Ngoldrick. Hello.

Probably our most common guest so far. You should have gave the camera a little what's up like I did. I looked her right in the eye and was like, what up? What up? Is that good? That was just like me. Today's episode, we're going to focus primarily on mobility. We have two guys here that have a lot of knowledge on mobility. Doug is a Kinesio. You can call me a nerd. It's okay. Okay. Kinesio nerd. I just made that word up. It's a new word. It exists now. And then McGoldrick here, he invented something

called mobility kits, which is a fantastic tool and actually i should have mine up here i keep mine down next to my couch um so oh he brought one up here show it off real quick just just flash it um we brought we brought we want to talk about mobility today so these are two of my good buddies who both have a lot to say about mobility. And McGoldrick, he's been doing CrossFit. How long have you been doing CrossFit now? Probably four years. Four years?

Yeah. And can you tell everyone a little bit about how you got introduced to CrossFit and kind of where you've, how far you've come? Started about four years ago. I was in college and was playing ice hockey for several years finally finished playing and uh still wanted to take care of myself and exercise and you know all i knew was to run or lift weights and then i finally started combining the two and then a friend of mine said hey you know you should check out this thing called crossfit it was actually held at a velocity uh yeah strength conditioning center and uh they were hosting classes out of it and i went and

checked it out one day and you know got my butt whooped and you know basically fell in love on the spot and been you know at it ever since what is your favorite what was your first workout fran of course classic story yeah tell us tell us how that workout went oh man it was a nightmare uh i show up and it was evan satterfield who owns crossfit murphysboro now a good friend of mine and david branch and uh you know i showed up and i was pretty strong and you know pretty good shape could do pull-ups things like that i couldn't kip or anything but i could i could get through you know and they told me about the workout you know know, 21-15-9 rep scheme and all that, and they showed me the thruster, and, you know, I was like, okay, no problem, and like, you know, three, two, one, go, grab the bar, and I'm like, you know, just,

I'm ripping through it, I'm like, I'm kicking ass right now, like, I'm doing so good, and dropped the bar, did about four pull-ups, and that's when, you know, it hit the fan, I was, you you know the first time i'd like ever like gone all out on something like that right and uh it's just the next 10 minutes were a nightmare yeah i finally finished i think and you know hands were like shredded and i mean it was ugly but i got it done but just threw up for like 30 45 minutes oh my gosh yeah like it was a nightmare and that's how you earned the name Pukey? No, they started calling me Pukin Mike. Pukin Mike.

Pukin Mike. Because, you know, I didn't know, like, how to fix diet or anything yet. Like, I had no nutrition advice whatsoever. So, you know, I had just eaten a big Subway sandwich and came in. Nice. Tried to, you know, do, like, a five-minute sprint. And what was your time? You got five minutes?

No, no, no. It was probably, like, I don't remember. I know I've got it written down somewhere. It was probably like 10 minutes or something. Oh, okay. You know. I remember at one point you had all your Fran times over the years logged. Yeah, I wrote an article and like, I mean, every time I did it, whether it be a month

or three months apart, it was improving. Right. You know. So when I started, it was like a, you know, like let's say 10 minutes. And now I'm like at a 210 or something. Right. That when I started, it was like a, you know, like let's say 10 minutes. And now I'm like at a 210 or something. Right. That's awesome. Yeah, a big improvement over four years.

I'm laughing because CTP just got farted on by the dog. The dog's asleep. I just figured that was CTP. Oh, man, I can smell it now. He's up there going. That's awful. Oh, geez. How do you know it wasn't CTP?

Was he blaming the dog behind the camera? Well, he would enjoy his own, I think. He's over there. There you go. With the stink eye. So your first workout was Fran. Kind of tell us a little bit about your journey since then. Ever since that day, I've pretty much signed up on the spot um you know i i started

with coming in you know a couple days a week and i was still doing my own running and weightlifting on the side i didn't really understand that you know uh more wasn't really better it was just more and uh so i i kept trying to do my own thing plus the crossfit thing and then eventually i just kind of weeded out everything else and just stuck with CrossFit and was doing that. And before I knew it, I was there five days a week. And I graduated and came back to Memphis and started up with CrossFit Memphis and Faction. And I've been at it ever since. Probably, I think, maybe two years later I got my certification, started coaching a few classes here and there, and just really started taking fitness and nutrition and lifestyle to a whole new level.

I started actually taking it more serious and just trying to learn more and share with everyone I could. Actually, this episode is about mobility, and you went to the Mobility Cert a while back, right? How was that? Yeah, probably a year and a half, two years ago, I went to Kelly Starrett's Movement Mobility Cert, and it was great. It was a one-day course, but what it mainly touched on was basically how to prepare for movements for each workout. He didn't spend the whole time showing you different

stretches, but he showed you how to set up. That way, you have the, you know, keys and access to anything, to preparing for any type of movement or limitation that you might have. It was a really, really good seminar. I know you said that was a year or two ago, but do you have any specific examples you can remember that he talked about? Yeah, he basically explains it like if you have shoulder problems pressing overhead you know he's got a great analogy that i like to share with everyone is uh you know you're basically driving a ferrari

around with a handbrake on um you know you're you're wasting energy by having these limitations you know so if you have poor shoulder flexion when you're trying to press overhead he didn't necessarily say okay this is the stretch to do for this movement because it's not the same for everyone he said instead he breaks it down like okay if you have problems going overhead you should probably isolate that position that specific position that you're doing and work from there so it was it was cool rather than him showing you know 400 different stretches that you could do he just basically said put yourself in that position and work from there you know find out where it is tight and where the limitation is. It's pretty neat.

Very cool. I like the analogy with the hand break. Oh yeah, it's so true. Yeah, if you have a lot of stiffness, like you were talking about reaching overhead, if I can go through the range of motion but my muscles are very stiff and it takes 20 pounds of force to go from here all the way overhead then that's 20 less pounds you're going to be able to actually press all the way overhead so you might be limiting yourself by you know only being able to press 150 when you could press 170 if you kind of got rid of some

of that stiffness yeah so even if you can go through the range of motion a lot of times if you can you know decrease that stiffness by making that range of motion easier to accomplish then you can actually make yourself stronger in the process that's that's one reason it's really important to have mobility is that you can just do more weight and and move more efficiently and get workouts done faster and perform better but also i mean tell us about the injury side of things like you know where are you going to compensate and stuff like that um if if you end up it's not just a performance issue it's a risk issue yeah it absolutely risk issue you know to you know to to skip a you know a big long talk which i which i give all the time and get right to the nitty-gritty of the of what's going to get

hurt if you have a specific limitation you know basically if you have immobile ankles you're very likely to get knee pain you know the the knee is going to compensate in some way. Usually, if you have tight ankles, then your knees will dive towards each other. And when that happens, you twist your knees. And so you get knee problems from tight ankles. Same thing if you have very tight hips. If you have tight hips, you squat to, you know, try to get full depth. And when your hip gets to end range and you try to go lower, then your hip won't move

any further because it's at end range. And then you round your back and then you get back problems even though it might have been your hips fault same thing same thing with your shoulders a lot of times people have a lack of of thoracic move this out a lack of thoracic extension where they can't sit up and they're kind of rounded over and their shoulders slump forward and then they can't reach overhead because they're they're all rounded over in computer posture, so to speak. And they get all kinds of shoulder issues. They get all kinds of shoulder issues because they lack mobility at the kind of like the joint right below it.

In this case, they lack mobility in their upper back. And so their shoulders take the stress. So that's kind of how you can compensate if you don't have adequate mobility. Yeah. Can you run through the joint? I mean, you did kind of run through joint by joint can you explain it like um like you do in the mobility seminar that you do because i remember the first time that i saw the joint by joint concept and like the the picture that you use the first time i saw that i was like it was this big switch that went off on my head when it came to mobility. Like, I understood mobility, I understood, like, compensation,

but there was, like, this huge switch that went off in my head when I first saw that. Yeah, I actually like the way you phrased that, because when I first learned about the joint-by-joint theory, which was something that Mike Boyle came up with, you know, I'd never heard anything like that before. I'd never had a rationale for what good technique was or for what good stretching was or how you needed to stretch for fewer injuries. Most people just associate stretching and mobility with injury prevention no matter where the range of motion is coming from.

But it matters which joints are getting the range of motion. You know, if it didn't matter which joints were getting the range of motion, you could just fold into like this horrible melting candle type posture you know and get all the way to the bottom of squat with your knees diving in your back rounded and if you got if you got low then you did it but we have this thing called good technique and you want to have good posture and your knees over your over your feet and all that because you want to get the range of motion at the right joints so so i like how you phrased that about it kind of like having that realization um after reading the the joint by joint article and understanding that concept kind of changed your whole view of movement. So for those of you that have no idea what I'm talking about since I explained the concept yet, here's what it looks like.

Basically what happens is if you kind of oversimplify how your body works, your joints either need one of two things. They either need more mobility, which today we're going to say that's just increasing the range of motion around that joint, or they need more stability. And what stability means is not moving in the presence of potential change. That means you're strong enough not to move, right? So if you're doing a back squat, as you squat down, your back is staying nice and straight. And if it stays nice and straight, then you maintain stability in your low back. Because stability means not moving. So if your back stays straight, then it had good stability.

And if it rounds over and it moves kind of on itself, if you get any type of low back flexion, for example, then you've lost stability because it moved on itself. It wasn't strong enough not to move. So you either need more mobility or more stability, and that's how you need to train each specific joint. And what will happen is if you look at your body holistically, you'll see there's this alternating pattern of mobility and stability needs that go back and forth on a joint-by-joint basis.

And what that means is if we go from toes all the way up to our neck or out to our fingers, you'll see you need to train your toes for more mobility, which means you need to be able to bend your toes. If you ever met somebody that couldn't bend their toes, they have all kinds of funny issues from bunions to ankle problems to medial knee problems. And they lack power, especially if they do things like rotational sports where they need to be able to plant on their back foot like hitting a baseball or throwing a punch. So you want to train your toes for more mobility, your foot for more stability. Basically when you lose stability in your foot, it's when your foot flattens out and you lose your arch.

So you want to keep that arch, that's a force producing position. And generally if your knees are pushed out, then you'll get the arch in your foot. If your knees dive in, then you lose the arch in your foot. So we want to train then you'll get the arch in your foot if your knees dive in then you lose the arch in your foot so we want to train that position to keep the arch in your foot ankles for more mobility and i'll actually i'll ditch the explanations for the moment just so you can see the pattern so toes are mobile foot was stable ankles are mobile knee is stable hips mobile low back stable upper back mobile shoulder blades stable shoulder joint

is mobile elbow stable wrist mobile hand shoulder joint is mobile, elbow stable, wrist mobile, hand stable, and fingers mobile. That's not something that I encourage people really to memorize. They just need to recognize that that's the pattern. When you're moving, if you have good technique, that means you're moving at your mobile joints and for the most part, you're not moving at your stable joints. Or in the case of something like your knee, you're only moving that stable joint in the one plane that it was designed for, which in the knees case is forward-backward.

It's a hinge joint. But what happens with a lot of people is their mobile joint, if it's not as mobile as it should be, will stop moving early in a movement. And then their stable joint right above it will take over for that mobile joint and it will move in its place, thus destabilizing it. And then it puts the stable joint at risk for injury right so again if we're if we're squatting and if you do a quarter squat everybody can quarter squat with good technique right because you haven't run out of mobility yet so but if i try to do you know just just ass to ankles low low low olympic style squat and i have very stiff hips then eventually my hip will run out

of that range of motion. And if I try to go lower at that point, my back will round because my hip can't move anymore. My back will round in its place and I will go lower, but I'll be moving at the wrong joint and my back can't handle the same amount of stress my hip can and then I put my back at risk for injury. So again, if you have immobile ankles, you get knee problems. If you have immobile hips, you get low back problems.

And if you have an immobile thoracic spine, your upper back, then you tend to get shoulder or neck problems. So we do assessments at Faction where we bring people in and we look at those mobile joints. We make sure they have enough range of motion to keep their stable joints safe. And then if they don't have enough range of motion at their mobile joints and they're compensating as a result, then we give them the stretches that they need during their first week or so so they can start to work on those problems right away. That's probably beneficial because if you have a new client come in and you see them move, you might not,

just because they have trouble over squatting, it could be more than one thing. It doesn't necessarily mean right away that you see them trying to over squat and they literally can't do it. You don't know just looking at them doing that movement, it their hips their shoulders right off the bat right you need to further assess that yeah you don't necessarily know exactly what it is right away i mean if you do if you've been doing this for a while you might have some suspicions but yeah but the great part about it is all those things are easily testable you can go you can go check you can go well you know they're they're leaning back in the bars in front of them like this well you know they probably have tight shoulders you know which is

why they can't put the bar behind them and so you can you can go put them up against the wall and try to see if they can if they can touch the wall and if they can only get to here well they have you know shoulder flexion issues and you can give them stretches to fix that and while they're fixing that you can have them do a different type of squat you know maybe, maybe that person front squats for a little while if their hips and their ankles and everything else is just fine, you know. And so they're working on the range of motion they need to overhead squat safely, but they're still getting the fitness and the strength benefit from doing a different type of squat. And there's nothing wrong with that. People, you know, that's what scaling is basically. It's not only scaling when you need to make

weight lighter, you know, it's scaling when you lack range of motion or you have an injury. So you can still get that benefit without hurting yourself or exacerbating any pain that you already have. I think that's one reason it's really important to do some type of mobility assessment with all of your members. I know sometimes we'll get a member that somehow gets through the system without getting the mobility assessment. I really hate that.

We do mobility and nutrition assessments. And for both of those, I mean, it's good for the client to get both of them right off the bat. That way they can start getting results via nutrition. And so they don't get injured because of what we recognize with mobility. But I think mobility is even more important because when there's a coach trying to explain to the –'s like okay you don't need to overhead squats let's do a different type of squat let's do a goblet squat or just you know rack the bar in a front squat or something like that I think it's a lot easier to explain to the the client why you're doing this instead of just it being an arbitrary thing it's like oh you can't do this just do this if you say hey if you already

had the mobility assessment like remember what we went over in mobility or I'm sure, I'm sure you saw this when you did your mobility assessment with Doug, you know, that's why you can't do this anymore. You need to do this, but keep doing your homework that Doug gave you so that you can eventually get to that overhead squat. Yeah.

Mobility is going to be the biggest limitation that most people have to to not being able to perform a movement correctly so initially you got to get that mobility assessment done that way when you when you scale their workout especially if they're in a group setting they don't feel like you're just singling them out like well you're just not good enough they have no rationale behind it so they can take at that that point, if they have no rationale, you know, all these irrational things start going through their heads about how everyone's, they're never going to be good enough. And all these other people are just better than them.

And, and, and, you know, he wants to put me like on the short bus and like, you know, put me, um,

you know, off to the side doing this, the, you know, this, the scaled workout and not now I'm not part of the group anymore. And, and,

and they have no idea why you're putting them over there though. If you just say, well, it's, it's because right now your ankles just don't bend as far as they should. And they go, oh, okay, I need to work on these stretches. That way I don't get hurt. And now the coach is helping protect you or them rather than just making them feel bad by making them do something else that the group isn't doing where you're singling them out and making them just feel like they're not good enough

to do what everybody else does. I'm sure every coach has that problem. I mean, even though you say, look, you can't overhead squat today, and some rules you've seen of saying, well, give them the PVC pipe, just scale the weight down. That's not the right way to do it. It's not the right fix. In a lot of cases, it's not the right fix.

If they just purely don't have the range of motion, then giving them a PBC isn't going to help them get the range of motion and it's just going to give them a really easy workout. They're going to feel like they didn't do anything and that's not good for them because then they're going to feel like, why do I even go there? I never really get to do all the things that I want to do. You could probably find a good variation. You mentioned overhead squats if they if they can't

overhead squats because their shoulders then like i said you can have them front squat instead if they can't overhead squat because they have ankle issues then then you could have them do you know some type of like a box squat or like a wider stance more like powerlifting squat because in that case they don't need as much ankle range of motion they have more of a vertical shin it's more of a hip dominant movement and they can still go heavy and granted they don't need as much ankle range of motion they have more of a vertical shin it's more of a hip dominant movement and they can still go heavy and granted they don't they probably don't want a box squat during every workout the rest of their life and it's only one way to scale it but it would keep them from from potentially hurting their knees or you know we could even make the case for hurting their back in a lot of cases there but they still can lift heavy get a

good fitness benefit in that case whereas just giving them a pvc for their overhead squats you know that's that's great for their warm-up but that's not really good for for getting a good a good metabolic demand in your metcon yeah i think i think it's good to explain to the client too like i've been i've i've had to tell clients before like we need to scale this you know it's it's a strong guy. You know, he can bench 300 pounds and he can squat, you know, 250 pounds. So he thinks he's strong. But anyways, no, I'm just kidding. But if you can bench more than you squat, then that's probably a problem.

And if you're at Faction, you're working on that right now. But a lot of times. If you walk with your hands, it's not. That's right. I think a lot of times people feel bad when you try to take them away from what they're doing. So it's like you got to say, hey, this isn't because you're not strong. This is because I don't want you to get hurt. So I think a lot of times people change their mind.

Try to make it as less arbitrary as possible. So I think that's helpful. So I know we talked about some examples. You guys have any more examples that you've used for scaling for bad mobility? I know overhead squats like a super easy one. We already went over that. What are some other ones? Overhead squats are super common because if you have any mobility issues almost at all, they show up. Right.

If you have shoulder issues, thoracic spine issues, hip issues, or ankle issues, the most common place people get issues. Yeah, that one pretty much nails it all. Then, yeah, then your overhead squat is going to probably be screwed up in some way. It only takes one of those things to screw it up. You don't have to have mobility issues at all of them. Sure. Just one of them things to screw it up you don't have to have mobility issues at all of them just one of them you're like oh and sometimes it's actually kind of hard to spot with that overhead squat because they could have bad ankles and you're like you don't know if it's their ankles you don't know if it's their hips you don't know if it's their shoulders so that's why like a more comprehensive mobility assessment is really good so a lot of you coaches out there

it'd be good to figure out you know there's's some – I don't know if there's certifications. What do you suggest for coaches to do to learn how to assess mobility better? And Kelly Starr, did they – he didn't really – he was telling you guys how to watch people move and then kind of try to figure it out from there? Or did he break out goniometers and whatnot? I mean, you got to remember, it was a one-day seminar seminar so he's not going to try and turn us into pts you know and we're not going to try and be those uh but he and he wasn't necessarily a huge fan of the

movement screen just because it's kind of different from what crossfit movements we do and you're talking about the functional the functional movement screen um because i even asked him about that i said you know well we this, but we make some changes to it. You know, what do you think of it? And he said, yeah, I like it, but it depends, you know, because some of the movements we do in CrossFit don't really overlap with the screen, which is why you've made changes to what you do when you assess people. I think you've pretty much tweaked it to your own.

You know, I really actually don't use functional movement screen anything almost anymore. And it's probably because of trial and error. I think you started with it and realized that this probably doesn't really... I don't know. Why did you change? I feel like the functional movement screen is good, and I definitely don't want to knock it. I think no matter what, you just need some type of assessment with people. Anytime you're watching someone's technique, you're basically assessing them.

If you tell them to change their technique, you assess how they're moving and you change it. So a functional movement screen is good if you get somebody and in 10 minutes you want to be able to see what their mobility is like. But what tended to happen with me in the functional movement screen is i would watch someone do a full movement and then afterward i would i would just take them and go okay well come over here and i would do all these other things to like check and see exactly where the limitation was uh and eventually i just started throwing it out and just doing the the kind of the joint by joint individual assessment just looking at each specific thing because uh i was doing it anyway yeah so i was just trying to make the process a little bit shorter what kelly starrett was recommending he was he was saying just watch them move and and

that is a good idea rather rather than a screening but uh you run into something like like you mentioned this a minute ago the overhead squat there could be four different things wrong so just watching the move doesn't really nail it all down you know you gotta dive a little bit deeper into it yeah not not only could it be like you know you got to dive a little bit deeper into it yeah not not only could it be like you know three or four different joints but it could be a few different things in the shoulder sure it may not be you know one thing with the shoulder but it could be another so um in in the mobility seminar you do pretty much teach people how to assess every joint yeah the mobility seminar uh which should be coming out

here pretty soon it's called maximum mobility and it's a seminar we did here a while back where i show people exactly how to to look at each joint and figure out you know where you lack range of motion so take the shoulder for example we talked about being able to reach overhead be shoulder flexion i'd show you how to test for that tell you why if you didn't have that you could potentially get hurt show you the movements where that would be an issue for you and then also show you how to fix it and then while you're fixing it there's a bunch of options that you still have to again improve your fitness and improve your strength and i tell you exactly what those are and then you know you have internal rotation and external rotation you have thoracic rotation extension you know same same thing with the hips you have internal rotation and external rotation. You have thoracic rotation, extension.

Same thing with the hips. You have hip flexion and extension, internal and external rotation. You have ankles. You have all these different things that can commonly have restrictions. Most people might not even be aware that they have restriction in their hip internal rotation or why that's a big deal or how to fix it. So I think it's pretty enlightening to a lot of people because most people think about flexibility or mobility.

They think about touching their toes and like, you know, side bend a little bit and that's about it really. So why is touching your toes a bad thing? Like if you just reach over and touch both your toes, what, how could that potentially be the greatest way to test mobility? Yeah,

that's actually a great point. If I can touch my toes, I got good hamstrings, right? Right, and it's funny because a lot of people come to me and they can touch their toes, and I think they're really flexible because they've been doing that their whole life, but they haven't thought about all these other things that I just mentioned. So with regard to touching your toes, we just talked about the whole joint-by-joint concept and the fact that you have mobile joints and stable joints and you know doing just

kind of global global flexion like that where you're you're flexing the hips and you're flexing your low back and you're you're flexing a whole lot of other stuff too but your hips are mobile joint and your low back in this case is a stable joint so we never really want to go into max flexion with our low back especially under load won't get hurt the first time you do it. I did touch your toes stuff really, really frequently for a long time while back and I started to get back pain. That was before I knew what the joint by joint thing ever was. Mad Fientist Right. Dr. Justin Marchegiani But if you think about how we lift weights,

you would never put a bar on your back and then bend over and try and touch your face to your knees with a bar on your back. You know what I mean? I mean, granted, the bar wouldn't stay on your back if you're all bent over like that. But that's just really bad technique to round your back all the way under load. And so we don't train like that either. We train, you know, if you're doing good mornings or Romanian deadlifts, straight deadlifts, whatever you want to call them. You keep your back all the way straight and extended. And then you flex only at the hip. And that's what good technique is.

So bending over and touching your toes stretches your hips and your back. What we want to do is we want to just stretch at the hip and not stretch our low back and practice having that neutral spine more or less at all times. If you're stretching your hamstrings, you know, stretching one leg at a time like lying on your back with one leg straight in front of you and just just one leg up is an easy way to do that because you're going to be able to keep a relatively neutral spine and and still get a lot of um a lot of range of motion at the hip as well sure so what about uh i don't know if you're prepared to cover this one but what about yoga what about yoga yeah is it yoga good for, yeah. I don't want to slam yoga.

In a lot of cases, it is. But, you know, kind of what I just brought up and maybe the reason that you just brought this up just now is that yoga doesn't really differentiate between stable joints and mobile joints. They just think more range motion is better all the time. Everywhere. Yeah. You know, so, you know, they do stretch, you know, their low back, which I just said or suggested that probably isn't the best idea. And if you're in a very low load environment, it's probably not the worst thing. But if you're going to be lifting heavy weights, you don't want to really promote range of motion at your lumbar spine.

So there's probably a lot of good things about yoga. And we're talking right now just about the purely physical side of things and i'm sure there's a lot of i know you hear people talk about yoga and you know like the spiritual or the calming or the meditation part of it or what have you i've never done yoga i don't i really don't know much about that side of things but from a purely physical uh mobile part about or mobile uh standpoint thank you i got a little flustered i'm'm in your head. That's right. Swimming in my dome. So from a purely physical standpoint, yoga might not be 100% the best way to stretch. Sure.

But there probably are some benefits. It totally depends on what you're doing too, like what your goals are and what you're training for, what kind of athlete you are. Yeah, if you're training to be a good yogi, it's good. If you're trying to max a good yogi it's good yeah if you're uh trying to max your uh back squat and your snatch might not be a good thing to do is to practice bending yeah i wanted to give them some backing because you have some people that

in the new new age of mobility wave going around uh just bashing yoga and i'm like wait a minute you know you can't really bash it like i don't do't do it. I'm just saying, I mean, I don't do yoga. It just depends what you're doing, what your goals are, and what, you know, what you're training for. Sure. All right, guys, let's take a break real quick. We'll come back and actually have a couple questions we're going to answer. And we're going to talk a little bit more about mobility kits.

Yeah. All right, guys. All right, guys, All right, guys. We're back. We're going to talk a little bit about the mobility kit. Yay! Like I was saying earlier, I've got my mobility kit down in my living room. And I know my wife, she pretty much takes that thing everywhere. She keeps it in her bag and she takes it with us on vacations.

But we get the most use of it. Us personally, we get most of the use of it in our living room. I'm the same way. Ours just sits right in front of our TV next to our coffee table. We just keep it there. I'll sit there and watch TV after I eat dinner and take one of the balls out and roll out the bottom of my feet and take the band out and do a few stretches while I watch TV. It actually calms me down in the evening.

It'll do a little bit of foam rolling and a little bit of stretching. Yeah, yeah. I added one thing to mine. I put condoms in mine too, just in case. Just in case. So it's not really a mobility kit anymore. It's like a massage kit now. That's right.

You never know where mobility is going to go. Sensual kit. That could be the bonus feature you get massage oils with your mobility kit sensual massage oils i i have yet to fly uh with it in my carry-on uh because ashley just takes it and uh yeah where we go but uh every single but you've you've flown with it several times yep every single time they they take it out and they they inspect it and do the little swab and they're like they smell it and they're like what's this i'm like it's a mobility kit you dummy can't you see i'm like job job, job. He just keeps saying no. You don't pitch it to him right then?

Yeah. It's a good idea for a commercial. Which part? Having it inspected at the airport. By the TSA? Yeah, TSA. And he's like, what does this do? And I'm like, bam!

So show us what's inside this thing and how you use it. I'll take it to competitions with you. First off, you get a foam roller, and it's got hard plastic ends, which is really useful if you're using it on a rough surface like concrete or hardwood floor. When you lay on this roller, most of the pressure is driven into the plastic ends, so it doesn't necessarily eat up the foam right away. When you roll on a foam roller, you're pushing directly into the ground. This takes most of the pressure, and it supports it evenly.

So a basic foam roller, it's not too big, not too small. It's small enough, though, to fit in your gym bag. One thing we found is through different uses, we made one that's a little bit longer, and it does work better if it's longer because you don't have to worry about necessarily where your body is on it. You don't have to adjust as much, but it's just not really ideal to fit in your gym bag when it's a foot longer. It kind of defeats the purpose.

Exactly. the point is to be you know convenient and you know portable um and super lightweight as well uh so once you move past the roller you can take off a cap and inside are all the contents that you get with it um first thing comes out is a massage stick. Do you have to take them out in a particular order? No, no, no, no. You can just dump it all out on the ground. Yeah, you can dump it out on the ground if you want.

Just making sure. Convenience. You've got options. If you take it out of order. I'm glad we figured that out. If you take it out of order, it shocks you. You got to start over. The cap flies back on and it's like, eh. So you remove the cap and pick out whatever tool you want to use.

So the first one is, oh, the same one again. It's a massaging stick. And it's a stick brand stick roller. We also, through experience, we tried several different ones we tried tiger tail and we tried making some uh we found that the stick makes the best product for these types of tools they're popular for a reason they are they make a really good product so we went with these guys plus this one is like i think maybe 14 inches long and it fits perfectly with it inside the kit and it seems to work we even bought some of the longer ones works just as well it's still

got some give um but it's still firm so what do you do with that that you can't do with the foam roller okay so foam roller you would want to use you know maybe on your larger areas of your body your calves your butt you know your your mid back um places that are you know large and you don't need as much necessary pressure in that area less of a target area the stick is a little bit more directed um for a for a problem or target area so you would anywhere you can reach with both hands i like to tell people is where you can use the stick um you can use it on your quads to roll out let's say like above your knees super tight that's probably one of the most famous is when you go running for a while, a lot of people get a lot of tightness in the top of their quad near their knee. And sometimes you

can't get that with a foam roller. It just doesn't dig in that well. So the stick is great for that. The second, my most favorite with the stick is the calves. You know, if you do a lot of double unders or once again, more running, you know, you can sit in a chair you can lay on the ground and you can really get into the tight areas around your achilles and you know lower calf it'll really break up all that tissue um and and even sometimes as random as the back of your neck you know it's kind of relaxing if you've been sitting at a desk all day looking down at a computer screen uh you know throw it up behind your head like this and give it a roll it feels great it's actually probably the most common place that i use the stick yeah the next my neck all right so next is the uh which one's it gonna be

peanut we'll do we'll go with the peanut. All right. We also tried a couple of different things on deciding which type of peanut to use. We had tennis balls, racket balls, and we decided to go with a lacrosse ball. It seems to be the best for target areas. This moves beyond what you would need from the foam roller and the stick to something even more direct. Lacrosse ball, oh sorry, when you get the peanut, it comes in a case. We don't include three. These are encased together. It's a spandex sleeve, but you can take one of them out. So if you only need one ball. So you take out the single ball and once again, a spot

that might be even more hard to get to with a stick or a roller the lacrosse ball is perfect for it so for example if you have a tight pack or any area what were you saying earlier about uh you know a lot of connective tissue areas that you can't get at all with a foam roller or a stick perfect for a lacrosse ball yeah people develop a lot of restrictions very close to the bone and a lot of time, if you have something like a foam roller, it's just not focused enough where you can get right next to a bone without rolling right on the bone, and that really hurts. So lacrosse ball is kind of nice because, just like you were pointing out a second ago, if you have a lot of grimy tissue, like right under your clavicle, for example,

the ball will flow really well in that little area. How are you going to get that with a foam roller or even the stick for example it's uncomfortable to lay on the ground and put your shoulder you know into the floor this you can just sit in a chair while you're watching tv and just find those sticky areas and unglue them uh my most favorite with a single lacrosse ball is uh the bottom of my feet i love sitting down especially if i've been standing all day at work or coaching or doing whatever even training throwing the ball on the ground and just rolling your foot on it and just breaking all that up that actually even makes my hamstrings feel better rolling the bottom of your feet um so coming back to the peanut when the both of the it's pretty easy to put back in as well

as you can see here um so now we're back to a peanut uh Peanut is just two, it's a slang term for two balls put together like this in the shape of a peanut. My favorite with these is anywhere along your spine using the spinal erectors, mainly my mid-back. I'll lay on the ground and put this in between my shoulder blades and I like to raise my arms up and down, you know, get some shoulder flexion in there. What about you? I like it for

two things uh you're talking about like soft tissue work right now yeah yeah you're doing tack and floss where you're putting the ball against the muscle and then you're moving the muscle over that pressure and that's a great way to kind of do like a self art where you're uh where as the muscle slides over that pressure remove some of that scar tissue which works really really well another great thing thing about the PINA is since there's that little bit of space between the two balls, your spine can rest in that space. So again, you're not resting right on the bone. So if you're trying to get, like I mentioned earlier, a lot of people are really bent over in that computer posture.

If you're trying to get more thoracic extension, then you can place the peanut on your mid-back and do some extensions right over that pressure to help get some more extension out of your upper back. And then you can move it up a few segments, a few vertebrae, and do some more extensions. Move it up a few more, do some more extensions. And that's a really focused way to get more extension out of your upper back.

And you can do similar things on the foam roller, but that's a lot more not as uh yeah it's exactly you can lay on the foam roller and do your t-spine extensions but you're getting several at a time this one you can do one at a time you know one lumbar at a time you say i mean uh one vertebrae vertebrae at a time that's right um probably my my other favorite thing like you mentioned was doing the bottom of my feet like i mentioned earlier like when i watch tv in the evenings just to kind of like kind of wind down. I'll watch like one show and I'll sit there and do all my mobility work and that's the

one thing that I almost always include. The kind of unique thing that they do at a lot of strength and conditioning conferences that's kind of like the trick of the day is they'll take a lacrosse ball and they'll have people do like a pre-post where they reach down to touch their toes and see how far they go. Then they roll out the bottom of both feet. Then they try to reach as far as they can go again. People always can reach a little bit further because you release some of that connective tissue.

Your fascia, it's basically like this tendinous type tissue that runs over your whole body. Even though you're just releasing at the bottom of your feet, runs all the way up the back of your legs and and over the whole back of your body so if you can release it at one spot then it potentially makes you flexible on a more kind of global scale so even though you didn't do anything to your hamstrings and you do a kind of quote-unquote hamstring stretch by releasing the bottom of your foot you're still gonna get more range of motion because it released some of that fascial restriction. Yeah, one thing I noticed, I don't like to sit when I'm working.

I like to stand, and it just saves my hips. I spend less time having to warm up before I go train. We were talking about that earlier. Don't tell Robbie about that. He freaks out if you tell him you're staying at a desk. Oh, really? Why is that? He thinks we're extremists. No, I get uncomfortable. My back starts hurting.

I'm the same way. But when you still stand all day, my feet hurt. I'm not gonna lie. You're still standing all day. And the back of my knees, where my hamstrings are, gets really tight. And I'll roll my feet out with one of these for five, ten minutes and it's gone. I won't do any hamstring stretching, but it's weird. It relieves all that stress.

Alright, moving on to the last piece. You want to guess? You got to get it right. There's only one more. There's only one more thing in there. Condoms. Okay. Is it the baby oil?

Tell your condom story. What's the? He's like, which one? I don't use condoms. Never mind. I don't know that story you rolling out at the uh regionals oh no okay last moving away from soft tissue work we finally uh last item is a a ultra strength stretch band um you know if not everyone necessarily likes warming up

or yeah not you know might not need soft tissue work some some people might need some static stretching uh if you've got you know a limited range of motion in your shoulders or uh your hamstrings um static stretching is probably better than you than doing some soft tissue work. So we included the band where you can lay on your back, place this in your foot, pull your hamstring up, get that in. You can affix this to... I like... Actually, can I stand and show one?

Yeah. Okay. I'll try and speak louder. My favorite one for my shoulder flexion if I'm getting ready for a barbell movement is I like to put my foot in it and then come up from behind my back and stretch my shoulders this way. And when you're out traveling at a competition, you might not have anything to put a band on to fix it to.

This is great. I'll just stand here and get ready and it gets my shoulders perfect. I have to get my shoulders extremely warm before I do any kind of a barbell movement. So that's probably my favorite too, is stretching my hamstrings, laying on my back, and, you know, stepping on it with the foot and coming up from behind my shoulder and doing some shoulder flexion. Okay. We went with a TheraBand type stretch band. We originally had like a jump stretch band that you would see like people use with pull-ups and things like that

and and those are good but they're thick and they're they don't ball up very well and we couldn't get it to fit in the kit you know it just didn't make sense that you had to place things in like very strategically it was like a puzzle so these work just the same and they're lighter and it just worked out better so that's what you get all in one kit you get uh the foam roller massaging stick the peanut which comes out into two different pieces and then the band and you basically made those because you went out looking for it one day because you want to have some type of like really compact kit to take to competition you couldn't find one right right it was all through experience um i started off i you know i i started off with i needed a specific type of foam roller

you know like the black foam one wasn't really working anymore i wanted something more uh you know more density yeah a little bit more dense yeah it would provide more pressure and i think mike was with me we went to a hardware store and picked up some pvc and i was like i'm gonna wrap some you know like some soft foam around this. I was like, you want something harder, but then you want to wrap foam around it? I remember having that conversation. So it started with that, and then I carried that around with me for a while, and then I ended up grabbing one of the sticks,

and I thought, okay, I'll use the stick too because I need it for my calves. And then I started carrying a peanut with me everywhere. Just little different things. I had all these things in my gym bag. And before I knew it, the PVC was hollow. And I was like trying to find ways to fit it all in my gym bag. And that's when the bells went off one day. And I thought, shit, you know, I want to just make one that's, you know, like an all-inclusive kit.

We put everything inside of it. And we tried to go with the most popular tools and most useful, and we found that the lacrosse ball stick and the band seemed to be the best and the most used. Very cool. Most functional. It's made out of necessity, basically. Absolutely, yeah.

Very cool. Best innovation happens that way. That's what I hear. I hate products that are made. It seems like this happens a lot with infomercial-type products. It's like products are being produced for the sake of producing something new. This is not one of those things. This is something that will actually improve your life a little bit.

All right. That's about it for the mobility kit. Unless you've got something else you want to say about it, we'll get on to the questions that got emailed to me. If you don't mind, I want to touch on who might use this kit. Sure. Oh, yeah. I've found several different types of people.

If you're a traveling athlete, whether you're a runner going to different 5Ks out of town, or you're a CrossFit competitor. These kits are great because you can fit them in your gym bag and carry with you, and you don't have to run around at the event trying to borrow stuff from somebody. You're there to compete and focus on that one goal, and you have everything with you that you need. You sit in your little corner, and you get your job done. You get your warm-up in.

You get everything done right there. You don't have to search for it. Then outside of being a a fitness competitor an athlete uh i've had people buy these that were you know too that are too shy or too scared or not interested in even going and getting their own massage they don't like a random person rubbing on them so their spouse bought it for them and they use it on them at home you know guys if you if you don't want some some dude rubbing up on your wife buy buy a mobility kit and use it on her fear-based marketing gotcha how much one of those things cost these are 95 before shipping so if you were to go out and and buy the foam roller the stick the band the band, and the peanut separately, you'd spend over $100.

I've got everything included for you. You don't have to shop around. It's one piece. You just buy it. I'll ship it to you. There you go. And it's at mobilitykits.com? Mobilitykits.com.

Excellent. Very cool. What questions we got today? All right. I got one from Kyle. Let's see. He's got a slightly out of shape person who who would get unbearably sore by doing certain crossfit exercises how would you recommend starting the workouts mainly handstand push-ups

are virtually impossible i'm not saying i'm not sure if he's saying the handstand push-ups make them really sore but it sounds like they're saying just certain like crossfit exercises or workouts make them really sore and and they also have a hard time with handstand push-ups so it sounds like to me it's a it's a scaling issue um and uh for something like handstand push-ups if if it's virtually impossible there's definitely you know they probably they may have pressing uh strength issues it could be a mobility issue. I mean, same thing.

If you have bad shoulders and you're trying to press while upside down, you're going to be pressing in the wrong direction. So it looks like it's a scaling issue. I think the way I think most CrossFit gyms, all CrossFit gyms should approach training this way is get the movement down, then get really consistent with that movement, and then add the intensity. I think sometimes people want to jump into the intensity way too soon. So what I would prefer to do is with people who have maybe they're not at that point where they can add intensity to some of these movements, even something like a squat. Maybe have them work on the squat

work on pull-ups push-ups a lot of the typical crossfit movements maybe work on them in a strength type scenario you know five or less reps and then get their conditioning pushing a sled or rowing on an erg or something like that yeah the non-technical movements to you know to get the person very tired which is you know what most most people associate with being a good workout, especially when they're first starting. It's just, did I get tired? If I got tired, it worked. And if I didn't, then it was a bad workout.

So you can do the very non-technical things, like you said, pushing the prowler, airdyne sprints, even rowing to some extent, even though there is some technique with rowing, obviously. Or even just walking lunges and angled ring push-ups and ring rows. Those things aren't overly technical. There's definitely technique to them, but you don't need to be doing hang power cleans and overhead squats

when someone's first getting started during their Metcons because they're either going to have to scale where they go really light or they're just going to do it wrong the whole time. It's not going to be that beneficial for them. And he was mentioning that they get unbearably sore with some CrossFit style stuff. I think that kind of goes back to one of our earlier, I mean, maybe it was two podcasts ago. We talked about two or three. Talked about eccentric loading and isometric and concentric loading.

And that's where if they're getting really, really sore from doing any kind of high repetition stuff, again, that's where the airdyne and pushing the sled can come in real handy because it shouldn't create a lot of soreness, but it's also, you know, you're also doing a lot of work. For those of you that didn't see that episode, he mentioned the eccentric loading. That's basically the down part of the movement where the muscle is actively lengthening. And that's the part that makes people sore for the most part. If you're very deconditioned, you're first starting off, you're going to sore no matter what.

But if you're a pretty conditioned athlete and you cut that part of the movement out, then you can do a lot of volume and not get sore. So if you just did a power clean without squatting where you're catching the weight and then going through an active muscle lengthening phase on the way down, you're just doing the power clean where you're contracting against resistance, the muscle's actively shortening, and then you're just catching the weight, you're probably not going to get very sore at all. I did 100 power cleans with body weight at one time,

and I was almost not sore at all, except for my traps. Yeah, but I was going to say, I bet traps are the only thing. Which is the rest. But my legs, totally fine. And that's a relatively high volume workout. You would think that would make you sore, but since there was no eccentric component,

it didn't happen at all. Yeah, another reason you can do a lot of Olympic lifts. Well, you can do 100 cleans if you can perform 100 cleans well yeah i wouldn't recommend in that case yeah i wouldn't recommend doing you know shitty doing a hundred times yeah that's not a good idea uh and then uh we got one more question i forgot to address last time um it was a really loaded question with a bunch of different stuff we're going to just address one one bit of it and uh someone was emailing me that met me a few years ago at a cert and they were asking me if

they were talking about having partners for crossfit gyms and stuff like that and some some people say like uh you know don't have don't have partners it'll be bad for you and stuff like that and they asked they were asking me about like, you know, how is it that, you know, you guys have a partnership. So me,

Doug and Rob, we're all partners and, and we work really well together. And, uh, and I think we pretty much lucked out and that, uh, I don't think we really did it on purpose.

Many of them think we're just super different things. I think, uh, I think, I think it's my subconscious, you know, I, I'm masterminded this. I i'm just kidding everything you do right is your fault and everything that goes wrong is someone else's fault exactly man how'd you figure that out uh in reality for for us our partnership works unbelievably well um and it actually is probably maybe even better than the way it appears with us.

We get along really well. The reason being is because we all do very different things. We have different personality types. And we love doing different things. The stuff that I do, Doug doesn't like to do. And he's not good at it. The stuff that he does, I'm terrible at it. And he loves doing it.

And the same with Rob. He does a bunch of stuff that Doug and I don't even think about doing, and neither one of us want to do it. An example of a bad partnership might be if I started a gym with a guy just like myself. I'm a really aggressive person. I want to do things right away. It's not always perfect. And then I would start a million things and never finish them and all that kind of stuff. And so if it was just me or if I had a partner like myself, we probably would have an average CrossFit gym or below average CrossFit gym.

I think a lot of people do go into CrossFit with partners that are just like them. Same with Doug. He's more conservative. He's not as aggressive, and he really evens me out. I may start a dozen projects, and then we'll stick with two or three of them, and then he'll help see them to completion. And then we joke around that he's Mr. Spreadsheet, but, yeah, he's the one that tracks things.

I like Excel. Don't have the spreadsheet, but I like graphs and visual displays of information. Yeah. And you would never, if you see me doing something in Excel, it's because I absolutely have to. It happens maybe once a month

that I create an Excel spreadsheet. I mean, I use them for programming, but not for tracking business stuff. He's the interior yang. That's right. Without making it look too weird. Sorry, I threw it off. Derail. Anyways, long story short, or short story long,

however you feel we got or short story long, however you feel we got on this so long, is find someone who is probably your polar opposite and you'll probably get along just fine. Yeah, I definitely couldn't have done any of this without your side of the things. Because, I mean, we kind of floated towards each other's personality types over the years. Oh, yeah.

We were polar opposites and then we kind of floated towards each other's personality types over the years where we were at polar opposites. And then we kind of like adopted the other's personality traits at least a little bit. And sometimes we've actually flipped where I'm like, no, we need to start this right now. Let's do this and that. And you're like, no, I don't think so. And I'm like, how the fuck did this happen? It used to be totally the opposite. But no, you're right.

Like I probably never would have just started a CrossFit gym. In fact, I told you no. I guess that's a great example of it. You to start a crossfit gym and i said i don't really want to that's not a good idea right now and you're like who cares let's do it anyway and you just did it and i i came in later um you know i never would have started on my own so i i need someone like you to like to push things forward even when they're kind of quote unquote not a good idea or it's not perfect yet because i always want everything to be perfect before before i even start and and kind of vice versa you know you you start a million things and then it's kind of my job to say well i don't know that that that one's

not really going to work this one's probably a better idea let's put our focus here and the back and forth works very very well yeah and as long as you as long as you recognize that you're supposed to be different, it'll keep you from getting in fights. Yeah. Like Mike, an example I use all the time with Mike is that, you know, sometimes Mike will be talking to me. I'll be on my computer, almost, almost not listening. In a lot of cases, I'll be working on something and Mike would just be telling me ideas and

more ideas and more ideas. And, and years ago I would have thought like, no, we can't do that. We're doing this right now. What do, no, we need to focus on this. And like, I would, i would like shoot him down but now i recognize that he's he's telling me ideas because he's that's how he thinks he thinks out loud and i should never shoot him down because even i know he's not going to do every idea that he comes up with yeah new idea every hour yeah a thousand ideas a day you can't do them all so there's

no reason to like to sit there and like say no no no and try to shoot him down when the idea is not perfect but every once in a while um fairly frequently really he comes up with a really good idea and those are the ones we do so you know i could i could get mad about it and we could get in a fight about what we should and shouldn't do but you know i recognize that that's just that's just how he thinks and that's totally okay and we usually come up with with great results because that's how he brainstorms yep and then listening to him too gives me ideas so you guys know we had like five really shitty podcasts that will never air that we did terribly and then i think that we had scotch and everything and then there's one podcast doug left the middle of. The very first one I was like, I can't be here anymore. I got to go.

This is just bad. Yeah. So that took us a little bit to refine it. But I mean, that's a really good example too. I was like, it's a podcast. Then that'd be perfect. Doug's like, why would we podcast? I'm like, because it'd be fun.

Yeah. Spend $1,000 on mics and just do it. I'm like, for what? But now I think it's totally awesome. I'm having a great great time with it i'm like really glad we did it yeah so anyways look for someone figure out who you are and what what you're strong at and find somebody that's uh the opposite i think what uh really helped solidify us knowing exactly what our roles were where i think one of the things that helped me out as i read the 10-day mba and i was talking about different roles that uh different officers have in these companies and it kind of like it made me realize all right this is my role and it actually allowed me to

it was like it was someone off in my head that said it's okay to focus on these things because i used to feel bad for focusing on like you know too many ideas and stuff like that now i'm kind of like okay it's okay to be that guy and then i think the same for focusing on too many ideas and stuff like that. Now I'm kind of like, okay, it's okay to be that guy. And then I think the same for you. Was there a particular book that kind of showed you that it's okay that the owners of businesses and stuff should be different? Yeah, actually, I read The High Tech Startup. Oh, yeah, that's a good one.

It is good. And after reading that book, I realized kind of what a prototype ceo is supposed to look like and as i was reading i was like holy shit that's that's totally mike like he's a ceo and he's supposed to be doing these things you know a lot of people would that aren't in business kind of view just like hanging out talking to people as as bullshitting and wasting time but in your case like you're networking and you're meeting you're meeting people i mean really That's really the way it is. A lot of people would get mad about stuff like that. I'm working.

He's not doing anything. He's just talking to people. But people that know a lot of people and have a lot of friends tend to do very well in business. And when people know, like, and trust you, then they'll buy from you as long as you have a quality service that you offer. And we do. And so that's helped us be very successful. So find someone that has you know that fills your gaps so to speak so i knew that you were a prototype ceo and that kind of

gave me permission to not have to worry about doing that stuff anymore and to focus on stuff that i do well um like um kind of like we said like i use excel for everything i like visual displays of information and tracking things and seeing the progress visually i like setting up systems for things and refining and perfecting things. And now we have a lot of very good systems, like our fundamentals and signing people up for memberships processes. It's pretty standard where it's kind of the same every month.

We bring people in, they get their free two-week trial, they go through fundamentals, they see the value, they make some friends, and then by then we don't really have to sell them on anything they understand what they're getting and and they sign up on the operations side of things there's everything that we have like the systems that we have man i would never developed any of that stuff so i would i would always done it i would always i'm a big fan of winging it and uh doug's not so and then rob's like our cfo he handles all of our all of our finances and uh our financial statements and dealing with the

accountants and um dealing with with insurance and things like that and me and mike don't want to deal with any of that shit really so so that's fantastic that rob loves to do that stuff and he doesn't want to do what we do so the three of us work work very, very well. He's the suit. That's right. He's the suit. So again, find some people that fill your gaps. You need a CFO, CEO, and a COO to operate efficiently. All right, guys. Great. I hope you enjoyed that episode.

And go get mobilized. Check out mobilitykits.com. So that's mobilitykits.com, right, Mike? Yep, mobilityk kits.com so that's mobility kits.com right mike yep mobility kits.com uh if you go to the website now you can sign up for a free newsletter and uh i'll get your information and i'll send you guys um it'll be ready here soon a free downloadable pdf poster on how to use all these tools very cool also definitely check out maximum mobility that's the mobility seminar that we hosted here at faction strength and conditioning i talk about a lot of things that i discussed today we go into much greater depth and we show you exactly where you

have restrictions why they could potentially be a big deal and exactly what to do to fix those restrictions so you can learn all the movements easier and stay injury free for longer all right and uh make sure you go to fitter.tv f-i-t-r.tv and sign up for our newsletter uh if you sign up for our newsletter you'll get a little we'll send you a free video on how to improve your snatch uh basically pointing out some really common mistakes people make when they're trying to perform the snatch and uh how you can instantly get better um sign up for that newsletter we'll also just give you updates on when we have new podcasts come out and technique wads so see you guys next time thanks for having me guys thank you count how many times count how many times the word mobility was used and you get a free date with mike