How to Improve Your Mobility for CrossFit and Weightlifting
If you’ve been around CrossFit long enough, you remember the days when Dr. Kelly Starrett was all the rage, and everyone was concerned with improving their mobility and flexibility for better performance. Fast forward several years and it seems that the focus on mobility improvement has all but gone out the window. Now, it seems as though the only ones who want to focus on their mobility are the ones that are losing or have already lost some part of their range of motion due to neglect or past injuries.
Improving your mobility is crucial for excelling in CrossFit and weightlifting. In fact, Coach Burgener was quoted as saying, “Mobility first. Speed second. Strength third.” We agree!
Here are some tips and strategies for how to improve your mobility for CrossFit and improve your mobility for weightlifting and achieve better performance:
1. Dynamic Warm-ups BEFORE WODs and lifts: Start your workouts with a general dynamic stretching and warm-up routine that includes movements like world’s greatest stretch, inch worms, hamstring scoops, etc. See the video below for a compiled playlist of some of our favorites mobility exercises that you can incorporate into your mobility routine. This helps increase blood flow to your muscles and prepares your body for the exercises ahead.
2. Mobility Drills: Incorporate mobility exercises specific to CrossFit and weightlifting movements into your specific warm up. For example, on snatch or OHS days, complete lat mobility drills like the banded lat eccentric or ankle mobility drills like the banded ankle dorsiflexion to improve mobility for your overhead squat. On squat days, perform hip-opening exercises like banded joint distractions and 90/90 switches to enhance squat depth.
3. Foam Rolling and Stretching AFTER WODs and lifts: Spend time foam rolling and stretching tight muscles after your workouts. Focus on areas such as your calves, hamstrings, quads, glutes, lats, and posterior shoulder. While there is some controversy on the efficacy of foam rolling and stretching, research suggests that the mechanism for which each of them works is more closely related to down-regulation of the central nervous system and not actual physical changes in the muscle itself. Feel free to choose your favorite foam roller: short, long, one that vibrates... whatever feels good!
4. Active Recovery: Include active recovery days in your training schedule. Active recovery does NOT mean shorter WODS or lighter lifts! Throw in activities like yoga, swimming, rucking, or light cycling for longer periods to help improve joint mobility, reduce muscle soreness, and promote overall flexibility.
5. Work on Weak Areas: Identify and target your weak areas through focused mobility work. If you struggle with ankle mobility for squats, work on ankle dorsiflexion exercises. Similarly, if overhead movements are challenging, incorporate drills to improve shoulder and thoracic spine mobility.
6. Rest and Recovery: Allow adequate time for rest and recovery between workouts. Your body needs time to repair and adapt to the demands of training, which is essential for improving mobility and overall performance. Make sure you are getting quality sleep to aid with the recovery process too!
7. Nutrition and Hydration: Maintain a balanced diet and stay hydrated to support optimal muscle function and recovery. Proper nutrition and hydration contribute to overall joint health and mobility.
8. Consistency: Lastly, consistency is key. Make mobility work a regular part of your training routine rather than an occasional add-on when you “have time”. If you have a specific problem area, focus on 2-3 drills you can incorporate 4-5x per week instead of doing something different each day. Small, consistent efforts over time can lead to significant improvements in mobility and performance. Choosing the right drills and performing them correctly is imperative, so make sure you consult with a performance physical therapist to get the most out of your time.
By incorporating these strategies into your training regimen, you can enhance your mobility, reduce the risk of injuries, and perform better in CrossFit and weightlifting.
Feeling stuck in your performance and want help?
At Samson Strength and Performance PT, we can help you not only improve your mobility for CrossFit and Weightlifting, but also help you perform your best. Request a free call by clicking the link below. We’d love to help you.
