140212 Mobility WOD

We’re going to continue with working on our Front Rack position. Yesterday we payed some attention to the wrists, and as I promised we’re continuing up the arm from the bar to the shoulder. Next joint on our list is the elbows.

We’re going to spend a couple days on this joint folks. It deserves that kind of attention.

This here is a thing of beauty:

Notice the wrists. How many fingers are wrapped around the bar? I don’t see any clawing… do you? Now look at her elbows. The  back of her hands are actually touching her shoulders. Ideally your elbows should be mobile enough that you can achieve this front rack position. As I mentioned before, it’s a multi-joint problem and we’re tackling it one joint at at time.

Your elbows need to achieve an optimum angle between your upper and lower arm. Most of us start at the 70-80 degree range. Our goal is to achieve the 35-45 degree range.


Impossible you say? Take a look at that picture again:


Sort of looks like the 35-45 degree angle huh? ….

Funny how that works?

So how about we revisit yesterday’s video. Pay attention to min 5:00 – 6:00:

The first mob (short for mobility) was done super quick, so I’ll come back to that one another time. I want you to work on the second mob. Attach the jump stretch band to something behind you (pull up rig at the gym is good). Place the band at about waist height. Then wrap your wrist in the band and allow the band to pull your elbow behind your ear. Once you find the point where you can’t go any further, I want you to try and tighten your tricep by extending your elbow (yes your arm will not move while in the jumpstretch band). In other words, try and straighten your elbow. This is what KStarr refers to ‘contract and relax’. Do that 2-3 times holding that position for 10-20 seconds.

I want you to do one arm at a time, just like he demonstrates. After you’ve mobilized one arm test it against the opposite arm. I want you to see the difference. After you’ve made the comparison, mobilize the other arm that needs it. Then compare your arms again with your elbows flexed.

What happened?

(hopefully your joint position improved)

We call that “test-retest”. You’re testing the joint before you mobilize, then you’re ‘re-testing’ the joint after you mobilize. If done correctly you will see a noticeable improvement in your joint position.

If this didn’t make sense to you, it’s OK. Do what you can. Ask questions. Seek out a fellow gym member who might be able to help you understand it (we call them a super-friend). Ask one of the coaches. Whatever you do, don’t give up because you didn’t understand.

If and when you see me at the gym, let me know how this worked for you. I want to hear the good and the bad. Shoot me a message on Facebook, or post it to our community page.