Mobility And Strength Training Part I
May 25, 2010 by Admin: Joe Hashey, CSCS
Filed under Strength Training
Ever try to do a pull up when you are all tight without a warm up? It sucks! Hanging there makes my body feel like it is going to snap in half.
However, after a proper warm up, they are no problem.
It is crucial to get your body ready to lift….but you shouldn’t stop at just a general warm up.
The problem is people complain that “I just don’t have enough time in the gym to warm up!”
Peek a boo! It’s just me, your old buddy – shoulder mobility
Here is a solution, include mobility exercises during your regular workout as exercises! It is not something revolutionary, but these exercises will save you a ton of time, and increase your overall health.
Here is the first exercise, and it is extremely simple.
Plate Halos
I’m not going to just give you a lift and just say “do it because it is cool.” Insert it the upper body workout below and check out your results:
1. Bench press 5 x 3
2a. Chin ups 4 x 8
2b. Plate halos 4 x 12 (each direction)
3. Single Arm DB Military Press 3 x 12
4a. Supine Rows 3 x 10
4b. Tricep Skull Crushers 3 x 12
Primary Muscles Targeted
- Chest
- Back
- Shoulders (plus mobility)
- Core (single arm presses and halos)
- Triceps
- Biceps
Enjoy and try out these halos!
- Joe Hashey, CSCS –
PS. Once this video hits 1,000 views, I will post up another one! Usually takes a few days, but if you share it with your friends I could get it up by tomorrow!
PPS. Check out the new toolbar at the bottom of your screen. I LOVE that YouTube gallery it allows, visually awesome!
[New Post] Mobility And Strength Training Part I – via @twitoaster http://synergy-athletics.com/effective-s...
very good post gonna try this in my next workout
Hey Joe,
Another fantastic exercise to increase strength and reduce injuries. I have been doing Halos for years and they definitely do help with shoulder mobility, especially if you have problems with overhead ude to lack of mobility.
is there a difference between using a plate vs a 10# medicine ball? Seems like it should be the same but I was wondering if the weight of the object was a concern.
Awesome Richard, they are a good one that not enough people know about.
Makes me feel a lot better once I get them in regularly!
Joe
Bill,
YOU ARE ALL WELCOME!
Joe
PS. Thanks for giving it a try, quality hard working group you have!
Gene,
Good question. Nothing at all wrong with a med ball – I think I included a med ball and kettle bell variation in the Mobility 2.0 video I gave away on YouTube.
I prefer the plates after awhile so I can get heavier, my heaviest med ball is a 12.
As always, thanks for commenting,
Joe
Great video, Joe. I’ve been doing these and they work great. Keep the good stuff coming.
Thanks for the comment and checking it out Chris! I hope all is well with the rotator.
Joe
Thanks for the comment and checking it out Chris! I hope all is well with the rotator.
Joe
A lot of the guys at my gym started doing these recently and are really pleased with the increase in mobility they have in their shoulders.
Great warmup tips…you’re right, it shouldn’t stop at just a general warmup. Great suggestion on the Plate Halos man!