@andrewevans7992 Okay? So then it's weightlifting with a goal toward better ROM. Really, it's just weightlifting. What makes it otherwise in your mind? It's not like it's some passive weighted stretching.
@@JsilntParkour90 fell outta tree stand shattered hip and pelvis broke 10 ribs bruised and dented femur broken shoulder. Doing well considering the misery I've been threw. I can almost walk without pain it's been very long road. However the less I moved the more I hurt. Blood flow and oxygen heals at all levels. Doctors say I am a miracle with my recovery. I lost weight and fasted from the get go. Also I kept it simple a few good stretches and exercises and stuck with them everyday no matter the pain levels. The first 2 years I barely slept it sucked so bad. My point is there's always light at the end if you stay consistent. Keep it simple so you don't overwhelm yourself. I take nothing no aspirin no supplements no pain meds. Also when I fell I was alone and had to crawl to my truck and climb in it and called for my own medivac. 7 days trauma unit 2 weeks rehab hospital 2 months wheelchair several months with walker several more with cane currently do a 5 k a day on treadmill at 15 minute mile it's tough sometimes but I still grind. You have to believe and go for it period. Hopefully this helps ya a little or motivates ya. It's been just short of 5 years since accident. Also constant prayers to the good Lord and thanks. The human body is amazing if you let it be . Take care never give
This gives me hope. I’m three years in with a fractured femoral neck and trying to find the right combo of stretching, etc to strengthen my muscles for support and help with mobility/flexibility in my hip.
A PA friend and a gymnastics coach were telling me flexibility limitations is the nervous system trying to protect weak muscles. You want flexibility, you need the same muscles to be strong. Hip abductors and hamstrings are often overlooked and undertrained compared to their antagonists: hip adductors (openers) and quads. Load the weak muscle near its longest position to improve flexibility.
You guys are brilliant... these stretches are an evolving process for me 5 years since 55 now 60 it truly helps at 6'5" 182 you guys built like me as well
So I been doing ur stuff to open my hips and I’m making progress !! The last 12 months my right hip has been painful and I’m finally feeling relief so I will see if I’m ready to move beyond the stretching ! Thanks for the great content it freaking helped !!!!!!!!! 😊
I've also spent years stretching with no change in regards to my hips. Once I started martial arts where we include strength exercises it improved so much! I'll try this exercise👌🏻
The line between stretching and 'other exercise' is arbritary in my op. Also the western approach is overly technical to the point that sometimes, in our effort to reason out everything, we forget where we started lol
@@FireflowerDancer Western approach? As opposed to what or where? All the stretching I learned from early age is from Chinese and Japanese martial arts training. Later on it was from yoga which might well be the most “technical” stretching of them all. So what is this “other” that you’re alluding to?
@@FireflowerDancer Or is it that the “eastern” stretching is often fundamental to the excercise or activity? For the martial arts, stretching was treated as separate and preparatory but at the same time a necessary and intrinsic thing. Except maybe kendo. We basically did warm ups.
@@DiscoFang I'm not sure what you're asking specifically, it's a pretty big topic. For starters, I'd recommend looking up: Joseph Pilates' theories, history of body building, and calisthenics. Also, there's a very knowledgable lady that has a RUclips channel, Fit and Bendy; she's pretty technical in her guidance and explanations- in a good way, lol. To clarify, I'm not comparing Eastern and Western, just noting that the western way of thinking can get over-analytical. They often focus on one just 'piece' of a theory or discipline instead of teaching the whole thing. Like oversimplying a concept to the point where it no longer applies. Complexity is important.
Absolutely, me too. I need to get my rib cage loosened for more shoulder mobility. Actually my entire body has become so tight as I age, gotta keep finding better ways to stretch!
May I introduce you to: sumo squats. Basically, just do horse stance and then do squats in it. As low as you can without pain. I train kyokushin karate and a lot of basics are in a modified horse stance, and recently at a training session run by a visiting master he had us stop midway through kihon and do those squats. Was a huge revelation for me
As a dancer stretching was about warming muscles up. No matter your level of ballet you always spend time at the bar. For us it was 45 min 5 days/wk. controlled movement and the. Hold the stretch 2 min each then after choreography and floor exercises.
I liked to do playful lifting excercises with the kids when I stayed at home, like front squat, kettlebell swing holding at kids armpits and when they got bigger even deadlift/snatch (kid stays straight, lift from ground up to snatch position but w both arms straight and forward). Fun for both and good training!
Excellent advice! An Australian physiotherapist gives the same advice, except he does not include all the detail you do. Great job. In my book, that's a huge amount of success in a short time.
This is what i was thinking about stretching being time consuming and strengthening exercises being smarter and better to do recently glad to see confirmation, amazing work bro i hope to be at your level in the near future
I've been doing dynamic flexibility training in Taekwondo and other martial arts my whole life, and I'm happy to say that finally I see someone on RUclips speaking truth and not nonsense about flexibility. You're absolutely right it's about strengthening your muscles and tendons while they are as long as possible. When you strengthen at your max range of motion, your range of motion naturally increases after that. It's the same concept behind PNF stretching. Proprioceptive neurological facilitation.
I’m 52 years old and I have been weight training for 39 years. I consider myself it until I started watching strength side. I’ve learned a lot of moves in the last couple years, including the pancake, which I picked up last November. Thanks for events like this to keep me pushing my old, but really young body!!
I have extreme hip pain near my groin along with lower back pain and this looks like the workout for me. Opening my hips and stretching feels good but i never feel like im getting deep enoigh. I think with weights itll help a lot! Thank you
Hey, something that I think is great that Knees Over Toes Guy does in his videos is backward progression. Do cossack squats can't do that. Do assisted Cusack squats with a chair, etc. Maybe you could implement that! Just a suggestion…love your content
Never has a fitness video gotten me emotional. I had an accident where I got rear ended by a tractor trailer in 2017. I needed a ceramic hip at 36. I have been trying to strengthen it for some time. I recently subscribed to your channel a couple of days ago. This may literally be my second or third video. One of them had you playing with your daughters. It was precious… but the part that gets me is when you said,”Work smarter, not harder!” in this video. It was something my dad said to my brothers and I all the time. He passed away at 54. I miss him every day. I do not know if you believe in Divine Direction, but that’s what happened here for me. The combination of you with your daughters and hearing a phrase my dad said often makes me understand he brought me to your channel. Cannot wait to see the progress. I just recently got a huge trampoline. Do you have any recommendations? I also have weights, resistance bands.. things to get me on track. I use them and my mobility is getting better so now strengthening is my goal. Thanks for sharing your journey and knowledge. 🤍
Cossack Squat, ATG Splitsquat and Romanian Deadlift are my essentials for lower body mobility. Add Frontsquat Nordic Curl and Step Ups and I have all the leg exercises I ever need
Wow! I love this form of stretching too. Love to see what it can bring me. Thank you. Very inspiring! Going to give it more attention from now on. Do I get the belly muscles for free with this stretch?
I used to do a stretching exercise like this, except after you went to the side, you would turn your body and lean down over your bent leg, on both sides. There may have been a little more to it. It was in something like 1981. I think something Rachel McLish used to do.
I‘ve got stiff hips from playing loads of football. Been doing Cossack Squats, ATG Split Squats and Staggered Romanian Deadlifts for a while and am feeling much better. What about a strength / flexibility exercise for the outer hip though? Any suggestions out there? Elevated Pigeon Hinges maybe?
Wow this is so interesting! Thanks for the tip! I've always struggled with this kind of flexibility. I got my forward splits so easily by stretching, meanwhile I barely got any progress getting my side splits. I'll definitely try this
Single leg dead life (I think it has a more technical name) but the key is that slight pause at the end to use all muscle to shift that rear Raised heel ABOVE your hips/as high as possible
Awesome flexibility. I’m 59 y/o hip flexor very tight but still can touch toes with palm’s. Both my knees, meniscus repairs 15-20 years ago. I try to do those side stretches no weight but I feel discomfort in right knee.
I added weighted cossack squats to my exercise routine & I love it ❤❤, definitely good for improving flexibility in the legs , also horse stances & kettlebell weighg shifts 😊
Uuuuf I need this. Ive been doing sam movements but unweighted. I've always had REALLY tight hips. I can't wait until I'm freed up in that area. Thanks for the weight tip
Front/gobket squats and a variation with holdong plate in front of you arms stretched, great for recruiting abs and glutes Standing kettlebell/clubbell pullover for lat and shoulder flexibility l, any pullover variation should work
Excellent tips for stretching. I engaged in static and even dynamic stretching but didn't progress through the plateau stage. The weights to add flexibility is the cream method to go past the plateau.
After warming up my knees. I like to prime my legs with an exercise thats starts by touching the floor knees bent, then slowly straighten the legs. Working up to a faster muscle twitch makes me feel better and still provides with a stretch
I accidentally figured this out last night. I've been working on getting into a full squat (the African/Asian squat) and I've been able to do it assisted. I don't want to hold onto anything tho, so last night, I grabbed one of my heavy weights and held it as I sunk into the squat. I was so excited! I definitely felt it in my legs when I got up, the weight and not the position. I decided I would keep doing it until I no longer needed to hold a heavy weight.
This is pretty interesting - any chance we could get more in depth on an “advanced” version of the free flexibility program you put out? Maybe targeted at high efficiency exercises like this for making gains towards the bendy big 5?
You gotta make a complete guide on back pain. Clearly know more than anyone around here that I’m paying for treatment. Would love a progressive plan to strengthen and mobilize the back, core, glutes, etc to be able to get back to a normal life.
I have a Bachelors in Science for Kinesiology (emphasis in Exercise Science). The best way to progress any exercise program to be more challenging while minimizing the likelihood of getting injured, only increase the intensity by 10% each week. Examples: lifting 50 lbs, next wk only for up to 55 lbs. Running for 30 mins, next wk do 33 minutes at the same pace. Want to increase the speed or distance of cardio, don't increase the time you allotted for it the previous wk. I hope this was helpful information that helps ppl maximize your gains with minimal strains.
Weighted "stretching" gives me the best and fastest results. I do some Kelly starrett mobilisations with bands or lacross balls destruction of my tissues/joints from time to time on top of that, especially for all the stuff surrounding the spine or elbows
So you did weighted stretching.. makes sense, it stretches the tissue and makes it stronger. I need a pair of kettlebells lol
Shit me too, was going to say the same
This would merely be called weightlifting with full ROM.
@@DiogenesNephew you cant get full ROM if you are severely tight in areas.. but ok
@andrewevans7992 Okay? So then it's weightlifting with a goal toward better ROM. Really, it's just weightlifting. What makes it otherwise in your mind? It's not like it's some passive weighted stretching.
Lol
Still grinding with my shattered hip and pelvis you gentlemen have done wonders for me the last 4 years
I dont have a shattered hip but just my strengthening my core and hips.....knee pain and back pain gone. ❤
Damn dude, can explain what happened and your recovery up to now? Hope you get to %100 ASAP
@@JsilntParkour90 fell outta tree stand shattered hip and pelvis broke 10 ribs bruised and dented femur broken shoulder. Doing well considering the misery I've been threw. I can almost walk without pain it's been very long road. However the less I moved the more I hurt. Blood flow and oxygen heals at all levels. Doctors say I am a miracle with my recovery. I lost weight and fasted from the get go. Also I kept it simple a few good stretches and exercises and stuck with them everyday no matter the pain levels. The first 2 years I barely slept it sucked so bad. My point is there's always light at the end if you stay consistent. Keep it simple so you don't overwhelm yourself. I take nothing no aspirin no supplements no pain meds. Also when I fell I was alone and had to crawl to my truck and climb in it and called for my own medivac. 7 days trauma unit 2 weeks rehab hospital 2 months wheelchair several months with walker several more with cane currently do a 5 k a day on treadmill at 15 minute mile it's tough sometimes but I still grind. You have to believe and go for it period. Hopefully this helps ya a little or motivates ya. It's been just short of 5 years since accident. Also constant prayers to the good Lord and thanks. The human body is amazing if you let it be . Take care never give
This gives me hope. I’m three years in with a fractured femoral neck and trying to find the right combo of stretching, etc to strengthen my muscles for support and help with mobility/flexibility in my hip.
Even if it’s time consuming regular stretching is amazing too. Just get moving and you’ll see what works best for you
A PA friend and a gymnastics coach were telling me flexibility limitations is the nervous system trying to protect weak muscles. You want flexibility, you need the same muscles to be strong. Hip abductors and hamstrings are often overlooked and undertrained compared to their antagonists: hip adductors (openers) and quads. Load the weak muscle near its longest position to improve flexibility.
Wow! Thank you so much!
Very good point. Just for clarification… Abductors are the openers. Adductors close.
I didn't get the message
Wow thank you for this
I love how you broke down the movement. It's a reminder that sometimes we need to rethink our usual methods.
My favorite is the ATG split squat. Stretches the hip flexor, improved ankle and knee mobility too but feels like a strength exercise
This and the atg split squat are my main mobility exercises cuz they feel soo good
Well, it is a strength exercise, it builds strength pretty much everywhere in your legs.
cool but has nothing to do with hip mobility really
not "nothing". it improves hip extension. it doesn't improve every plane of motion in the hips, though. @@connorleary3080
@@connorleary3080ATG SS helps with front split. The exercise in the vid helps with side split.
You guys are brilliant... these stretches are an evolving process for me 5 years since 55 now 60 it truly helps at 6'5" 182 you guys built like me as well
tall guys let's go!
I once was 6ft5in 185 before Glyphosate ruined my health im 6ft 4in now 175
I am 6'5" and 215 pounds lean muscle you guys must be lanky skeletons. 💀
@@FringeWizard2 Fr lool. I’m 6’1, easily 191 lb. Like 14% bf. Lean muscle.
@@garybrown9719all the best to you sir 🙏
So I been doing ur stuff to open my hips and I’m making progress !! The last 12 months my right hip has been painful and I’m finally feeling relief so I will see if I’m ready to move beyond the stretching ! Thanks for the great content it freaking helped !!!!!!!!! 😊
Thanks!
I've also spent years stretching with no change in regards to my hips. Once I started martial arts where we include strength exercises it improved so much! I'll try this exercise👌🏻
Which martial art
I am doing L-Sit ,which is also helping me improve my hamstring flexibility.
that's a great one!
I can't even do one cause i can't straighten my legs
What can i do?
@@ggbb5621 have you watch some tutorials ? Improve hamstring flexibility.
@@ggbb5621 watch Fitness FAQs video on L-Sit .
profile picture checks out xd
"I didn't stretch ... I stretched my muscles, joints and limbs"
I mean from that logic the squat is a stretch.
The line between stretching and 'other exercise' is arbritary in my op. Also the western approach is overly technical to the point that sometimes, in our effort to reason out everything, we forget where we started lol
@@FireflowerDancer Western approach? As opposed to what or where? All the stretching I learned from early age is from Chinese and Japanese martial arts training. Later on it was from yoga which might well be the most “technical” stretching of them all. So what is this “other” that you’re alluding to?
@@FireflowerDancer Or is it that the “eastern” stretching is often fundamental to the excercise or activity? For the martial arts, stretching was treated as separate and preparatory but at the same time a necessary and intrinsic thing. Except maybe kendo. We basically did warm ups.
@@DiscoFang I'm not sure what you're asking specifically, it's a pretty big topic. For starters, I'd recommend looking up: Joseph Pilates' theories, history of body building, and calisthenics. Also, there's a very knowledgable lady that has a RUclips channel, Fit and Bendy; she's pretty technical in her guidance and explanations- in a good way, lol. To clarify, I'm not comparing Eastern and Western, just noting that the western way of thinking can get over-analytical. They often focus on one just 'piece' of a theory or discipline instead of teaching the whole thing. Like oversimplying a concept to the point where it no longer applies. Complexity is important.
Great to see you still climbing!
Would love to see a full video on other combined stretches/lifts like this
Absolutely, me too. I need to get my rib cage loosened for more shoulder mobility. Actually my entire body has become so tight as I age, gotta keep finding better ways to stretch!
I just found out yesterday that the horse stance is also an amazing adductors stretch and muscle builder.
It is the best
Didn’t know what the horse stance was but after reading your comment, I searched for it on RUclips and will definitely add this to my repertoire.
Every day me and my classmates would ask can we try this or that yet. Our instructor would always say.... how is your horse stance?
May I introduce you to: sumo squats. Basically, just do horse stance and then do squats in it. As low as you can without pain. I train kyokushin karate and a lot of basics are in a modified horse stance, and recently at a training session run by a visiting master he had us stop midway through kihon and do those squats. Was a huge revelation for me
Man…thanks for this. I was in the same boat, strong, but stiff as hell. Im on the long road to flexibility. 👍🏾👍🏾👍🏾
As a dancer stretching was about warming muscles up. No matter your level of ballet you always spend time at the bar. For us it was 45 min 5 days/wk. controlled movement and the. Hold the stretch 2 min each then after choreography and floor exercises.
I am doing bodyweight cossack squats every morning for years. The benefits are amazing.
So simple, but you just blew my mind! I have to try this.👍
@@balazsbrankovics2996 just stick to it, enjoy it and you will see big change in strength and flexibility. 😉
What are the benefits?
I’m gonna do this and master it. This is a declaration. Thanks for the inspiration
And did you do it?
Slow, controlled, straight leg dead lifts and RDLs have increased my hamstring and hip mobility tremendously.
Straight leg deadlift and RDL sound like the same thing to me, is there a difference?
@@proverbalizer yeah there's a huge difference. That's why they're called different things.
@@averageoutdoorsman9342 well, if I was the person who named the RDL I probably would have named it straight leg dead lift
I love this pro tip!!!
I’m a stay at home dad and the strain on my lower back and hips is serious!
The stretching gets soo time consuming
I liked to do playful lifting excercises with the kids when I stayed at home, like front squat, kettlebell swing holding at kids armpits and when they got bigger even deadlift/snatch (kid stays straight, lift from ground up to snatch position but w both arms straight and forward). Fun for both and good training!
Excellent advice! An Australian physiotherapist gives the same advice, except he does not include all the detail you do. Great job. In my book, that's a huge amount of success in a short time.
If I stretch enough, I can just reach the fridge from my chair and grab a beer out of it, without getting up.
This is what i was thinking about stretching being time consuming and strengthening exercises being smarter and better to do recently glad to see confirmation, amazing work bro i hope to be at your level in the near future
nice man you got it
Its nice to know I figured this out on my own. Thanks for the affirmation that im approaching this right
"I achieved this level of flexibility without stretching."
"Here's how I did it."
Proceeds to stretch.
Everyone knows what he means
He said very little stretching Lil bro
He literally said "very little" stretching lol.
@BuddyTheElite "Twice a week for over a year". Get good Lil bro
@@anthonybalista7421 he literally did the opposite
I've been doing dynamic flexibility training in Taekwondo and other martial arts my whole life, and I'm happy to say that finally I see someone on RUclips speaking truth and not nonsense about flexibility. You're absolutely right it's about strengthening your muscles and tendons while they are as long as possible. When you strengthen at your max range of motion, your range of motion naturally increases after that. It's the same concept behind PNF stretching. Proprioceptive neurological facilitation.
I KNOW I SHOULD BE FOCUSING EXCLUSIVELY ON THE EXERCISE AND ATTAINMENT BUT... ... YOUR PHYSIQUE IS SOMETHING ELSE! 😂
Mmhm......😅🙈🤤
Doing this! Been following you over 3 years now and my flexibility is amazing because of these vids
Dude it makes sense now when I see you in a climbing gym :D
u know it!
This is exactly what I've started doing. Glad to know I'm going down the right path
I don't really like to stretch , but I do , this is something that interests me
You guys always knock me out! This is exactly what I need to be doing at 60 years old. I can’t wait to try it out tomorrow at the gym.
I’m 52 years old and I have been weight training for 39 years. I consider myself it until I started watching strength side. I’ve learned a lot of moves in the last couple years, including the pancake, which I picked up last November. Thanks for events like this to keep me pushing my old, but really young body!!
This is dope! Thank you 🙏🏼
I need a strength program that also gets me flexible.
Squat deeper. Problem solved
@@pyramidion5911 That’s good advice, but only one facet of the game. Remember, muscles are sympathetic.
@michaelg7904 what does that mean? ❤
@@carmen3091 Muscles work in a push-pull sort of way.
@@pyramidion5911squatting deep does not give hamstring flexibility
Glad I rediscovered you. this is one I did a long time ago. going to pick up my weights. I just needed something simple to get me going.
This is pretty brilliant. Two birds with one stone.
Thank you! Starting calisthenics and finding my hips are super stiff. These will be a great addition!
Man those pants are the mvp where can i get those lmao
lol
Bro this is amazing! Very curious with how much you can sumo deadlift
Full ROM pull-ups are great for shoulder mobility - just hanging with bodyweight is an awesome stretch for the traps.
LOVE this! Dynamic stretching is great
Your weekend shares are actually my favorite. I look forward to them
I have extreme hip pain near my groin along with lower back pain and this looks like the workout for me. Opening my hips and stretching feels good but i never feel like im getting deep enoigh. I think with weights itll help a lot! Thank you
Hey, something that I think is great that Knees Over Toes Guy does in his videos is backward progression. Do cossack squats can't do that. Do assisted Cusack squats with a chair, etc.
Maybe you could implement that!
Just a suggestion…love your content
Looking forward to trying this one. My recent exercise/to promote mobility with me Ford and reverse lunges. Body weight only
This needs to be a full video for other muscle groups
Back bends - w a wall for support to no wall, entire torso front of thighs stretch w great ham engagement.
Thank you for your knowledge on strength exercising 😊
Never has a fitness video gotten me emotional. I had an accident where I got rear ended by a tractor trailer in 2017. I needed a ceramic hip at 36. I have been trying to strengthen it for some time. I recently subscribed to your channel a couple of days ago. This may literally be my second or third video. One of them had you playing with your daughters. It was precious… but the part that gets me is when you said,”Work smarter, not harder!” in this video. It was something my dad said to my brothers and I all the time. He passed away at 54. I miss him every day. I do not know if you believe in Divine Direction, but that’s what happened here for me. The combination of you with your daughters and hearing a phrase my dad said often makes me understand he brought me to your channel. Cannot wait to see the progress.
I just recently got a huge trampoline. Do you have any recommendations? I also have weights, resistance bands.. things to get me on track. I use them and my mobility is getting better so now strengthening is my goal.
Thanks for sharing your journey and knowledge. 🤍
I can do splits on chairs. Took me forever, but i 100% agree with this!
Cossack Squat, ATG Splitsquat and Romanian Deadlift are my essentials for lower body mobility. Add Frontsquat Nordic Curl and Step Ups and I have all the leg exercises I ever need
I am doing cossack squat without external weight for over 2 months. Then yesterday I did Middle split after and was amazed to see how deep I went.
love this - I have been frustrated to see very minimal gains with static stretching
Thank you for pointing out how to accommodate limiting ankles.
Wow! I love this form of stretching too. Love to see what it can bring me. Thank you. Very inspiring! Going to give it more attention from now on. Do I get the belly muscles for free with this stretch?
This is awesome. I do legs on Tuesday and Friday and will incorporate this into my workout. Thank you.
I used to do a stretching exercise like this, except after you went to the side, you would turn your body and lean down over your bent leg, on both sides. There may have been a little more to it. It was in something like 1981. I think something Rachel McLish used to do.
Incredible. Will implement. More examples of this. Hip and lower back opening
I‘ve got stiff hips from playing loads of football. Been doing Cossack Squats, ATG Split Squats and Staggered Romanian Deadlifts for a while and am feeling much better. What about a strength / flexibility exercise for the outer hip though? Any suggestions out there? Elevated Pigeon Hinges maybe?
yep pigeon for reps is one of my faves
Wow this is so interesting! Thanks for the tip! I've always struggled with this kind of flexibility. I got my forward splits so easily by stretching, meanwhile I barely got any progress getting my side splits. I'll definitely try this
Single leg dead life (I think it has a more technical name) but the key is that slight pause at the end to use all muscle to shift that rear Raised heel ABOVE your hips/as high as possible
Thanks so much dude. Your example makes things clear🙏
Regardless of these comments, your description and advice towards this exercise was great. One day maybe Ill get into the splits again! Stay flexy
Never really thought about it. Thank you for this video!
i love the jefferson curl, i can reach almost a foot past my toes with a 20lb dumbbell in each hand
Awesome flexibility. I’m 59 y/o hip flexor very tight but still can touch toes with palm’s. Both my knees, meniscus repairs 15-20 years ago. I try to do those side stretches no weight but I feel discomfort in right knee.
Great idea - My hip flexibility increased massively after starting kettlebell sumo squats too
Strength Side I gotta work with you , it’s time! I think you’re the most effective trainer out here with the most amazing results 🎉❤🎉❤🎉
Would love to see more examples of this! Strength exercise that promotes flexibilitet, love it 🙌
Slider Lateral Lunge improved my knee and hip mobility! 🙏🏽
Good advice. Thanks for sharing.
I added weighted cossack squats to my exercise routine & I love it ❤❤, definitely good for improving flexibility in the legs , also horse stances & kettlebell weighg shifts 😊
Uuuuf I need this. Ive been doing sam movements but unweighted. I've always had REALLY tight hips. I can't wait until I'm freed up in that area. Thanks for the weight tip
🔥🔥🔥thank you so much for this info!!! What a great idea! 💜
Really like watching your stuff brother! Keep it coming!
Mobility is everything 😁 happy for you to be able to move like that
I just figured this out a few weeks ago. Nice to see I’m not the only one!
Thank You 🙏🏽
Front/gobket squats and a variation with holdong plate in front of you arms stretched, great for recruiting abs and glutes
Standing kettlebell/clubbell pullover for lat and shoulder flexibility l, any pullover variation should work
This is ingenious!! Blending stretching with strengthening!!
Agree . It improved my high kicks back in years ..
Nice I’ve been at it same exercises since 2010 keep it up brother!!!
Thank you for dropping the ankle tips.
You should write a book. Your experience will make you connect in a unique way.
Excellent tips for stretching. I engaged in static and even dynamic stretching but didn't progress through the plateau stage. The weights to add flexibility is the cream method to go past the plateau.
Tnk u sir i have One question... U achieve middle split like in this video only by doing these exercise you show in the video? Thnksfor the answer
After warming up my knees.
I like to prime my legs with an exercise thats starts by touching the floor knees bent, then slowly straighten the legs. Working up to a faster muscle twitch makes me feel better and still provides with a stretch
I accidentally figured this out last night. I've been working on getting into a full squat (the African/Asian squat) and I've been able to do it assisted. I don't want to hold onto anything tho, so last night, I grabbed one of my heavy weights and held it as I sunk into the squat. I was so excited! I definitely felt it in my legs when I got up, the weight and not the position. I decided I would keep doing it until I no longer needed to hold a heavy weight.
Great advice. Thank you.
You're a total stud, just wanted to say that. Great content, thanks for the continued information. Cheers and best wishes, jz
This is pretty interesting - any chance we could get more in depth on an “advanced” version of the free flexibility program you put out? Maybe targeted at high efficiency exercises like this for making gains towards the bendy big 5?
Thanks for the tip, gonna try this starting tomorrow 😄
You gotta make a complete guide on back pain. Clearly know more than anyone around here that I’m paying for treatment. Would love a progressive plan to strengthen and mobilize the back, core, glutes, etc to be able to get back to a normal life.
Love your work,thanks❤❤❤
Cossack squat is a great one. I started doing reverse Nordics to stretch/strengthen my hip flexors.
IM GOING TO TRY THIS THANK YOU
I have a Bachelors in Science for Kinesiology (emphasis in Exercise Science). The best way to progress any exercise program to be more challenging while minimizing the likelihood of getting injured, only increase the intensity by 10% each week. Examples: lifting 50 lbs, next wk only for up to 55 lbs. Running for 30 mins, next wk do 33 minutes at the same pace.
Want to increase the speed or distance of cardio, don't increase the time you allotted for it the previous wk.
I hope this was helpful information that helps ppl maximize your gains with minimal strains.
Great approach!
Weighted "stretching" gives me the best and fastest results. I do some Kelly starrett mobilisations with bands or lacross balls destruction of my tissues/joints from time to time on top of that, especially for all the stuff surrounding the spine or elbows