“My squat sucks! I can’t go as deep as I would like to because my hips hurt and my ankles are locked”;

“I have a loose lumbar zone so I cannot squat deeper!”;

“I don’t do Over Head Squats because my shoulders don’t lock out”.

The problem with these people is that they all can’t squat properly due to some sort of physical limitation. The reason for this can most likely be addressed due to a lack in one or more of the three features of the joints: mobility, flexibility and stability. Sometimes mobility and flexibility are confused with each other but they have different meanings. Let’s clear things up: “unlike flexibility, which is passive in nature, mobility is by definition active control through a range of motion. This means that in order to improve mobility, you have to improve active neurologic control, which is a major contributor to stability”.1) Dr. Andreo Spina

Mobility contributes to the quality of our movement and to our wellness together with stability, which is the capacity to resist to a movement. A certain degree of stability is necessary in order to protect us from uncontrolled or compensatory movements and to maintain a proper motor pattern. This means that an optimal movement is influenced by both mobility and stability. They can negatively affect the range of motion of our movements and cause pain in everyday life, as well as during physical activity, if not optimal.

Skipping mobility work such as stretching and foam rolling that helps improve mobility, as well as your core strengthening routine, could lead to muscle stiffness, a slower recovery time, and increase the chance of injury. In other words, a good mobility will allow you to reach a full range of motion which is important for more than just safety and technical reasons. In fact, a full squat requires a greater output of force to overcome the resistance with much more muscle mass involved than a half squat. If your squat is impeded by a joint issue (poor mobility or muscle stiffness), this will result in limited and less gains. So, if you were wondering if strength or sport performances can be influenced by your level of mobility, the answer is: YES, they can!

I hope to have convinced you about the importance of mobility work and I want to give you some practical tips that you can introduce into your daily routine.

I chose one joint that is often subject to injuries and is commonly affected from poor mobility and/or stability: the Glenohumeral joint.

Always remember that regardless of the capacity you are working on (mobility, absolute strength, power), you need to measure the changes that occur during time in your performances and that Velocity is a great tool that allows you to do so. Improving the quality of the movement, with a better mobility, will give you more fluidity and will probably lead to faster execution. This is the strength of mobility!




References   [ + ]

1. Dr. Andreo Spina
2. Joe DeFranco YouTube channel
Martina Marson

by Martina Marson

From kick boxing to free style wrestling, through functional and strength training. Beast Sensor addicted. Training is my job, my passion and my life.

  • The ANNEX Sports Performance C

    “My squat sucks! I can’t go as deep as I would like to because my hips hurt and my ankles are locked”, this is indeed an area on which trainers always need to work.