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Trey, if you don’t have the luxury of anchoring the bands on a squat rack, you can use a bed post or the handle of a closed door for the low to mid position distractions. Not so sure about the higher anchor positions as I’ve only ever done those when the band is fixed to the rack.
Ben, as with every issue at a joint, start looking upstream and downstream for issues and soft tissue restriction.
As K-Star has said repeatedly, it’s good to be sore because then you know your body did something. Per iron_tiger’s note, I’d advise that you get proper coaching on squatting form and variations, as well as checking out Kelly’s videos on squat loading and form, such as:
Yes indeed. I’m interested to see a compare/contrast with the big and little Battlestars. My fascia will be happy, I’m sure.
Conor, great comment about the hips. I find that after a tussle with the Concept2 erg, my hips feel not only tight but sometimes also mis-aligned. Doing the banded hip/hamstring floss with the black Rogue band (the green doesn’t provide enough resistance for this mob) pops things back into place as well as feeding slack to the hips and upper hamstrings. And I mean, literally the motion provides an audible “pop” after flossing back and forth for a couple of minutes. Certainly a go to move for post-rowing and lifting sessions as well as pre-hab and at other times.
Thanks for sharing your perspective, Conor, and to David for the heads up. Dear Santa, this year I want…more MobilityWOD tools!
Ben Sherman also makes some shoes that are very close to zero drop. I have a pair of these Mayfair Oxfords (in black) and they’re the first pair of dress shoes I’ve owned that let my feet move like, well, feet (vs. the usual “strapped to two 2x4s” feeling of such footwear).
Definitely continue working on the glutes as you mentioned, as this will then feed slack into the high hamstring area. Persistence is key, even if it seems like you’re just smashing the same areas day in day out. As you wrote in your initial post, avoid sitting when possible as it’s death on the hamstrings. If you do have to sit, add in movement (air squats, walking while talking on the phone, etc) when possible. Also, add in banded mobs such as: http://www.youtube.com/watch?v=9rj5YOleets to give a different stimulus.
Yacine, here are the closest YouTube videos I can find:
Yacine, sorry you’re having this issue. A good first destination is Kelly’s old video on upper body mobility work:
http://www.mobilitywod.com/2013/05/pro-episode-10-fixing-the-shoulder-positional-faulttweak/
Improving shoulder extension:
http://www.mobilitywod.com/2012/09/better-shoulder-extension-better-bench-and-dips/
Cleaning up the traps/ serratus: http://www.mobilitywod.com/daily/monday-january-6th-2014/
Sorting out neck soft tissue: http://www.mobilitywod.com/2013/03/tmjd-jaw-mechanics-and-head-aches-part/
I hope some of these videos help restore motion and relieve restriction. Let us know how you get on.
Phil
Nice! I bet that really hurt – in a good way of course. I like the small Battlestar for quad smashing for the same reason – narrower than the big battlestar so more acute pressure. But I think your kettlebell handle has it beat!
Hi Andre. You can just wipe it down with a damp cloth as needed if it gets sweaty and gross. It should be bomb proof due to the design so not much maintenance needed.
Sanjay, another three tips would be: 1) start trying to stay in the bottom position of a deep squat for a few minutes every day – K-Star’s 10 Minute Squat Test (but even two or three minutes can help).
Sanjay, here’s my go-to MWOD video for those grisly adductors: http://www.mobilitywod.com/2011/02/episode-173-improve-your-medial-chain-dominance/
I’ve had something similar. It seems to me that it’s from me standing almost all day at my non-sitting desk and the issue is tight heel cords and plantar fascia. In your case it’s probably from having the foot/ankle in an awkward driving position for hours.