Description
What is Movement Specific Mobility?
This is a comprehensive mobility guide for anyone who is working to do full depth front, back and overhead squats as well as deadlifts and sumo deadlifts with perfect technique.
More often than not if you can’t perform a movement with perfect technique it’s because you have some type of mobility restriction. FINDING that restriction is the hard part. Is it your ankles? Knees? Hips? Low back? Upper back? Shoulders? Etc. How do you know?
This course shows, for every movement compensation you have, how to figure out what’s actually causing the problem and exactly which soft tissue and mobility drills you need to do to fix the problem.
It provides you with a mobility road map so you know exactly what to do if you have a restriction that is causing incorrect technique.
Who is this course for?
This course is for you if you’re looking to improve your technique with squats and deadlifts to lift heavier weights and reduce your chances at getting injured.
Good technique means you’re lifting maximal weight while putting the stress on your muscles (causing them to get stronger) and with minimal stress placed on your joints (keeping them healthy and feeling good).
You need great mobility to have great technique. This course shows you how to fix your ability to have good technique by improving your mobility.
What’s in the course?
Each movement has two main components: Course Videos and PDFs.
- Videos – Each of the videos below demonstrate of each mobility restriction shows up as a movement dysfunction (rounding back, knees diving toward each other etc…)
- PDFs – model a visual flowchart for each movement dysfunction showing all the mobility restrictions that could contribute to the problem and how to fix them
OVERHEAD SQUAT – Course Videos
- Overview
- Poor Ankle Mobility
- Butt Wink
- Round Upper Back
- Low Back Hyperextension
- Poor Shoulder External Rotation
- Poor Shoulder Flexion
- Poor Shoulder Extension
OVERHEAD SQUAT – Flow Chart PDFs w/ video links
- “Butt Wink” – Rounding Lower Back at Bottom of Squat
- Unable to Keep Elbows Locked Out Straight
- Can’t Get Full Hip Extension at The Top of The Squat – Butt “Sticks Out”
- Unable to “Stay Tall” or Keep Chest Up, Bending Over Too Far
- Knees Do Not Stay Out Over Feet and/or Feet Turning Out “Too Far”
- Unable to Squat to Below Parallel Depth – Can Only Do a “Half Squat” or “Quarter Squat”
- Squatting on “Your Toes” – Heels Do Not Stay on The Ground
BACK SQUAT – Course Videos
- Overview
- Poor Ankle Mobility
- Butt Wink
- Poor Grip
- Round Upper Back
- Low Back Hyperextension
BACK SQUAT – Flow Chart PDFs w/ video links
- Can’t Get Full Hip Extension at The Top of The Squat (Low Back Hyperextension)
- Unable to “Stay Tall” or Keep Chest Up, Bending Over Too Far
- Knees Do Not Stay Out Over Feet and/or Feet Turning Out “Too Far”
- Unable to Keep a “Neutral Spine” at The Bottom of a Deep Squat – “Butt Wink”
- Unable to Get a Full Grip on The Barbell or Can Only Grab Bar with Elbows Extended More Than 90 Degrees
- Unable to Squat Below Parallel Depth – Can Only Do a “Half Squat” or “Quarter Squat”
- Squatting on “Your Toes” – Heels Do Not Stay on The Ground
- Unable to Flatten Upper Back and/or Your Butt Comes Up Early
FRONT SQUAT – Course Videos
- Overview
- Poor Ankle Mobility
- Butt Wink
- Round Upper Back
- Poor Rack Position
FRONT SQUAT – Flow Chart PDFs w/ video links
- Can’t Get Full Hip Extension at The Top of The Squat (Low Back Hyperextension)
- Unable to “Stay Tall” or Keep Chest Up, Bending Over Too Far
- Knees Do Not Stay Out Over Feet and/or Feet Turning Out “Too Far”
- Unable to Keep a “Neutral Spine” at The Bottom of a Deep Squat – “Butt Wink”
- Unable to Get a Full Grip on The Barbell with Elbows High – Internally Rotated Shoulders
- Unable to Squat Below Parallel Depth – Can Only Do a “Half Squat” or “Quarter Squat”
- Squatting on “Your Toes” – Heels Do Not Stay on The Ground
- Unable to Flatten Upper Back and/or Keep Elbows Up
DEADLIFT – Course Videos
- Overview
- Poor Ankle Mobility
- Round Lower Back
- Low Back Hyperextension
- Round Upper Back
DEADLIFT – Flow Chart PDFs w/ video links
- Butt is “Too Low”
- Knees Do Not Stay Out Over Feet and/or Feet Turning Out “Too Far”
- Unable to Get a “Neutral Spine” in The Deadlift Start Position
- Can’t Get Full Hip Extension At The Top of The Deadlift – Low Back Hyperextension
SUMO DEADLIFT – Course Videos
- Overview
- Poor Ankle Mobility
- Round Lower Back
- Low Back Hyperextension
- Round Upper Back
SUMO DEADLIFT – Flow Chart PDFs w/ video links
- Butt is “Too Low”
- Knees Do Not Stay Out Over Feet and/or Feet Turning Out “Too Far”
- Unable to Get a “Neutral Spine” in The Deadlift Start Position
- Can’t Get Full Hip Extension At The Top of The Deadlift – Low Back Hyperextension
When can I get access?
This is a 100% digital course, which means you will get a link with your login to the course immediately after purchasing.
What if I want a refund?
You have the ability to get a full refund within 90 day – no questions asked
If you have any questions please email help@barbellshrugged.com
Train smart,
Doug and Anders
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