How to Build Strength and Mobility at the Same Time
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- Опубликовано: 9 июл 2024
- My eBook and Training Program: www.thebioneer.com/product/su...
My physical book: www.thebioneer.com/product/fu...
Many people could benefit more from improving their mobility than from increasing strength. So many of us are tight and stiff with poor range of motion. Unfortunately, stretching isn't particularly exciting and a lot of people find it dull as compared with strength training.
The good news? You don't need to spend ages stretching to boost your mobility. In fact, mobility and flexibility are very different and the right kind of strength training is often superior for increasing ROM. By using weighted stretching, you can build strength and mobility simultaneously to save time. In so doing, you'll also boost your athleticism AND strengthen tendons.
Take it slow of course and listen to your body! Here are some of my favourite moves for building strength and mobility simultaneously.
3:51 Sumo Squat
4:45 Dead Hang
5:46 Deep Squat
6:12 Pistol Squat
6:49 Cossack Squat
7:04 Good Morning
7:43 Hindu Push Up
8:21 Dumbbell Pullover
8:34 ATG Split Squat
9:15 Elevated Calf raises 
Хобби
Personal Time Stamp:
3:50 [Sumo Squat]
4:42 [Dead Hang]
5:44 [Deep Squat]
6:11 [Pistol Squat]
6:47 [Cossack Squat]
7:02 [Good Morning]
7:41 [Hindu Push Up]
8:19 [DB Pullover]
8:32 [Split Squat]
9:13 [Calf Raise]
Your times are ALL different from Prathamesh Ponkshe's. It confused me and I got lost n couldn't find anything! Are you two arch enemies or something?!!?
@@keisi1574 bro they're like only 2-3 seconds apart - how can you get confused? What are you 8? 🤣🤣🤣
Gonna build a full routine based on this for 2022
@@Abdullah_muslim1 Im pretty sure thats a bot commenting but that had me crackinnnn 🤣🤣
@@artten5002 same here! 🔥🔥
Anytime I start losing momentum with my fitness I come back and binge watch Adam’s videos and they always help me get back on track.
Yes.
same
Same! Or if I just want some reminders on science and benefits!
He has such a sweet approach to it
3:51 Sumo Squat
4:45 Dead Hang
5:46 Deep Squat
6:12 Pistol Squat
6:49 Cossack Squat
7:04 Good morning
7:43 Hindu Push up
8:21 DB Pullover
8:34 Split Squat
9:15 Calf raises
Your times are ALL different from Abir Hasan's. It confused me and I got lost n couldn't find anything! Are you two arch enemies or something?!!?
I can't thank you enough for your content over the past year! Your book and your positivity have helped me a lot in 2021. Looking forward to more gains in 2022 with your help Bioneer!
Flexibility itself increases potential for strength. Consider that extensibility is one of the four core characteristics of muscle tissue along with excitability (innervation), elasticity (reshaping), and contractility (shortening).
Back then i just wanted strength and muscle size but when i discovered your channel i ve seen a lot of thing that i can improve and get good at besides strength .
I find that doing mobility drills while warming out is perfect for me. I do leg swings, arm swings and some wierd movement. The benefit of this is that I train mobility every workout so almost daily ! Plus, it warm-up all the body so during my strenght workout my body wouldn't be caught up unready. And I also dedicate one day while I rest to some yoga and statis stretching. This and also a lot of bag training helped me do head roundhouses kicks with power (not the best technique but i'm working on it). If you want next level, you can do 20min of statis streching right after you wake up. So you get 40min of mobility per day !
Thank you Adam, this has come at exactly the right time for me. I read both of your books over lockdown and started your training program. Since I started I learnt that my mobility is letting me down and I have added in loads of recovery stretching. This video gives me more options again. Hope you had a great Christmas and the new edition is doing well. Thanks again, Matt.
Thanks for the video mate, your a great help and have a happy new year
Happy new year Adam🥳
Love your videos man! Your videos have helped not only educate me but get me to think and experiment with my workouts!
These types of videos always serve as a reminder, for me. I know that mobility is important and I know that these exercise feel amazing to do, but time goes by and I sometimes forget about them, or neglect them.
Thanks mate, keep 'em coming!
Brilliant content, thank you. Time spent on mobility this year is time well invested. Particularly the deep squat. Appreciate your focus on getting more bang for your buck.
Thank you Adam for your content. Happy holidays and have a happy New Year!
Mate your single handedly making my minimalist routines for me
I fucking love this channel
One of the best channels on RUclips. Always happy when a new vid pops up.
This is so awesome, Adam! Can't wait to try these out.
This video came at the right time. I was looking to incorporate a mobility routine into my strength routine as well since Iwas feeling a bit too tight for my liking and it wasn't getting better with all the strength training lol.
And as always the bioneer delivers fantastic information. Keep up the awesome work man!!!
Amazing video as always Adam, and happy new year for you and your family
I just bought your book! Former powerlifter but looking to get more into functional training. Thanks for doing what you do!
Great video! Have always found a tremendous amount of value from your channel!
Love you're work mate !
Lets goooo I’ve been waiting for a video that tackles this topic. I want to be able to move like a ninja!
Love these vids so much, thank you sir. The way you logically break down exercises is unparalleled in my opinion.
Great video man. I'm experimenting a lot with this myself. Rock on brother
This is exactly what i needed for my goals at the moment
I just bought your book. I like your idea of fitness. I've never been the same since pulling my meniscus. But I can't just smash out a sprint or a 30 minute run any more. But these kind of stretches I can do. Pilates and yoga moves have been helping.
I’ve been looking into this great job 👏 I really hate stretching actually but exercises that build strength and mobility that’s incredibly helpful
Thank you for this great video. I’m looking to enhance my mobility along with my strength. And as a 49 year old person who’s sits at a computer desk all day everything seems stiff and tight. I’ll be sure to incorporate these into my routines.
Most underrated RUclips channel!! So much quality content ☺️
This is the best channel. Thank you so much. So grateful.
Thanks for the great video!
Amazing video as always
This video was timely. Wasn't sure what how to explain what I was going to focus on this year. But your video just got me in the right direction.
Happy New Year Adam! 🥳🥳
I have been training for about 6 years in total, but never really saw any truly remarkable results until I started training with this type of focus about 2 years ago. Do as the Bioneer and Kot Guy say! There surely is a time and place for every style of training, but focussing on mobility truly helped me fix my posture and by increasing the ROM I was also able to pack on a lot of muscle!
Great video!
Brilliant and practical. I appreciate the functional content you've created.
Just leaving a comment for the algorithm :). I wish you were there when I started working out as a teenager. Honestly one of the most inspiring and creative fitness channel out there.
Thanks for another great and informative video. Stay awesome. Cheers.
Thanks for another great video. Bang For Buck Training pretty much describes my philosophy towards training. That's why I'm heading to the beach in the next ten minutes to do some sprints on a soft sand incline, ranging 10-15 seconds depending on the tide.
Just found your channel,some great content and idea on keeping strong physically and mentally,load of great stuff to get though..
Fantastic!
great video mate
💯 my all time favourite fitness influencer, always great information, from an inspiring and humble human 🤙
Merry Christmas and a Happy New Year to you and your loved ones!!
Thanks for this video.
i love your channel!
You are quite good at what you share on RUclips. Thanks. It's helpful.
Ferris Bueller’s lookin’ buff af these days.
Thanks! I’m going to do some of these for the last workout of 2021.
Great video. Hope you’re enjoying your family!
very interesting video, well done @thebioneer
Thank you very much sir. Awesome content 🔥
Thank you so much for this video! I also liked your book 'Functional training and beyond' :)
Some good things as always
Back in lockdown, no barbell, enjoying your functional training book!
Love the retro effects style
I have been using dead hang from time to time also ring dips and pushups for extra stretch. I will include some of the options from here especially for legs and hips. Thank you.
Another fantastic video man. Love your training methodology. Your awfy keen whipping the shirt off this time of year though 😂
Have a Happy New Year!
Some good stuff here as usual!
I'm currently having to completely change my fitness regimen now that I have a new baby.
Doing 3 AMRAP sets of pullups, then greasing the groove style training with more pullups, some ab roller, and some dips and really deep pressups on the paralletes.
The idea is to see if I can start to learn calisthenics skills using greasing the groove style training.
Might have to add some of these in.
Very inspiring!
I like duck walking. It's possible to load it with bands or weights, but I'm not at that point yet (my body weight is enough, for now). It's great for hip, leg, and foot mobility as well as core stability, and you can move 360 degrees, so you're not limited to just a few planes (i.e. you can walk forward/backward, sideways, diagonally, and any direction between those). You can walk at different paces, and also switch it up by walking on your toes (ballerina duck walking). The Passive Hang has a good introductory video on the duck walk.
Good stuff.
Great vid - and very true about how improving mobility is an avenue to strength games. I am sure a ton of my bench press plateau is due to chest and shoulder tightness
Calimove did a video on doing inchworm hindu pushups or other people called it the ox stretch. I wake up every morning doing this exercise and it feels satisfying not only for my body but my mood as well. I do my mobility routine regularly, before the workout or during a day before my knees makes a pop noise. Thank you bioneer and calimove for the free mobility videos.
Thank you coach from Philippines💯💪🏾
THankyou for your work Bioneer, love your content!
Any chance you could do a video on Bone Strength/thickness and it's relation to ligament and tendon development?
perfect again!
Thanks you so much man !!! A while back you talked about the benefits of doing leg raises with a strict form and really going for the stretch. I followed your advise and lo hand behold I gained so much flexibility !!!!!!!!! It was my objectif to touch my toes while being in a standing position (I could go just about past my knees) and now I can touch them NO PROBLEM WIYHOUT DOING A SINGLE STRECH IN THE PAST THREE MONTH !!!!! Thank you so much !
This guy is a breath of fresh air in the fitness community.
Knees over toes guy* thanks for the great content as always!
Good advice
Great video
Just seen this not clear how I missed it, really good
Thank you.
Great stuff, thanks. Anyone else building a routine basically doing just these exercises?!
Hi Adam, thanks for your fantastic content. Shredded Sports Science gave your channel another shout out too!
I'm overweight got a beer gut and large thighs yet my calf's and arms are small your channel has been great to motivate me and teach me ways to workout and get fit maybe ill update this one day when I'm fit and healthy
This is very practical. As we get older mobility is the most important thing there is to be able to keep moving with its added health benefits. Although I'm 72 and lift weights there is no running from this that your teaching if I want to get out of chair and make it to the car-this is all important.
Great Channel ✌🏻🔥
this isnt really relevant to the subject of the video but being someone who had really bad posture for my entire adult life (16 years now) i had lost control of a bunch of parts of my muscle and developed a lot of weird imbalances from the types of work i have done throughout my life. this year i've made a lot of progress fixing this despite losing most of my muscle mass several times (no fault of my own in that) and it feels like what i imagine repitles/amphibians feel like when they are shedding their old skin lol. i feel like im kind of in a new body now. having to consciously engage muscles your body stopped using a long time ago is challenging to say the least.. you are one of the people who inspired me to attempt to get fit/athletic/as close to healthy as i can be. thanks for all the interesting content and the open mindedness. keep it up
thanks
Thank you so much for all of the amazing information you give to the people willing to listen for free! You have completely changed my life from only caring about the number of plates I could move to caring more about the ability for my body to perform and for the strength to be athletically functional. I did have a question though since dead hanging made its way to this video, would it be a good idea to do shoulder rotations while dead hanging from gymnastic rings? I don't know if that is the correct terminology, but essentially going from pronated grip, to neutral grip, then supinated grip, and then the reverse back to pronated, all while in a dead hang on a set of gym rings? Would there any additional benefit to doing them this way rather than training only supinated/with the 3 grips separately?
Your awesome!
Adam, What camera(s) do you use, please? Always enjoy your excellent content. Thanks!
Thank you Alot I appreciate you teaching me. See you later and great job.
want to add power and coordination on top of mobility and strength? The Olympic lifts are perfect, love to see you talk about them on the channel
Solid list here. Sumo deadlifts belong on this list, if done properly
Best fitness RUclipsr by a country mile
Dont forget the bridge!!! One of the best strength and mobility exercises!!
Thanks for great content and information. Can you please make a video about full body with dumbbells for strength. I have only dumbbells and don't have access to the gym.
I’m 38 with sub par mobility and am working towards doing a snatch. I can’t even do pullovers without impingement yet, but am working on my shoulders. I will incorporate these exercises. to get my mobility on point.
Awesome video, love this type of training mentality and philosophy!
How about a mobility and fortified-focused Batman routine for 2022? 😁
You could have old Batman as your “client”
Hey man, remember when you did push up workout? The over coming p.u, explosive, one hand, norm, and quasi push ups. Can you do something similar for legs and back? And abs too, pls bioneer.
Wish u happy ew year!
God bless you!
BIONEER NUMERO UNO!!
Love your work and loved your book! A small request- speaking of "bang for your buck" exercises, it would be great if you could address zone 2 training and how to combine that with other things. According to Peter Attia we need 3-4 hours of steady state per week, which is superrrr boring.
Did you get an answer to this
I really like ATG Split Squat and Cossack Squat. Nice video. I think you could add paralettes push ups and pull ups to the chest for that extra rom.
I am really enjoying this video and I want to learn more but I'm not really getting it. Have you ever thought of having a workout app.
I have medical condition where I like B.E's vids before i watch now...
Can we get couple of home leg workout which are actually intense ? Btw love your content bro
Strength and mobility. Sounds like a recipe for injury prevention.