Strength and mobility should not be thought of as separate ideas. Strength can be applied to all forms of movement. Mobility is another aspect of strength training. It is impossible to be strong throughout the whole body without being mobile, but if you neglect mobility, it will come back to haunt you. Which is why you need both. Let’s dive into how strength and mobility are best friends.
Strength training is great, but over time it can cause muscle tightness and limited range of motion if you aren’t careful. To make sure you aren’t killing your range of motion, you need to put time and effort into working on mobility. However, strength and mobility don’t have to be worked on separately. Just like a best friend, they typically complement each other well. There are some exercises that help you to work on your strength and mobility at the same time.
Exercises that work on strength and mobility at the same time:
The Cossack Squat is great at building muscle while also stretching your legs. The movement works on strengthening one leg while stretching the other. The Cossack Squat is great exercise to add into your workouts or if you are advanced you can use the Cossack Squat as a warm-up.
The Hindu push-up is a combination of two yoga poses; the upward facing dog position and downward dog facing position. Both of these poses are remarkable for your spine mobility and flexibility, as well as getting stronger in the spine, hip joint and rotators.
The good morning is a hip hinge exercise. Your glutes and hamstrings drive the movement. The hinging movement of the hips, will build more strength, mobility, and improve hip flexion. Stronger hips will improve hip mobility.
In a dead hang, the entire weight of the body is held by the arms and how flexible your shoulders are will make this an easy or difficult activity for you. Dead hangs can open up the shoulders and increases their range of motion while strengthening your grip and forearms.
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