Stability precedes mobility! When working on key aspects of mobility training, one often overlooked element is the focus on creating stability first. Stability (in the core) is the key that gives the nervous system the ability to unlock, allowing the muscles in the limbs to relax and create movement. Without true core stability the distal muscle in your arms, legs, neck etc will try to solve that problem by getting tense, restricting range of motion along with a fluid transfer of locomotion. When practicing mobility work it is necessary to create a stable anchor so the joints and limbs feel safe enough to let go. During mobility work It is also imperative that you work within your legitimate range of control, which means don’t yield stability or create joint translation to achieve end range.
The Arm Bar is a prime example of proper mobility training. In order to manage the kettlebell, the core must be locked into a stable cylinder. The loaded side glute is the engine that rolls the cylinder, prying into hip and shoulder restriction to create mobility. The more strength you develop to maintain a solid core cylinder, the further you can roll over and pry into tight restricted areas. When first learning the arm bar it is ideal to use a very light kettlebell for sets of 2-5 reps. Once you have some mastery of the movement it is a good idea to explore a higher caliber weight that cues the above objectives and keeps you honest. Here in the video l have an 88lb kettlebell popularly known as the “bulldog”. To sacrifice even a small increment of core stability to achieve a false range of motion is not an option. To learn more about kettlebells, stability and mobility training please check out @ironlionsrudio.
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Hidden gem! On the subject of the Turkish Getup (TGU), we often discuss how it links the majority of the basic movement patterns in one great exercise. The hidden gem that is oftentimes overlooked in the TGU is the concept of “spinal segmentation“.
When l teach people how to use their core under loaded situations l typically use the analogy of making a solid, pressurized cylinder to create a stable platform for movement. While this is appropriate for the majority of loaded movement patterns it is not the only way the core and spine is designed to transfer force during movement. Spinal segmentation can be generally defined as the ability to move one vertebrae at a time going in or out of spinal flexion. This skill is particularly essential to maintain thoracic mobility and interact with the ground effectively in sports like jujitsu. Without the ability to segment, the thoracic spine becomes ridged and sacrifices movement from the stable platform of the sacral-lumbar region. This limits healthy options for movement in various athletic scenarios and causes low back pain. To emphasize segmentation with the TGU you can drill the first part of the movement where you roll to the elbow and immediately back down. Here Calvin is performing a full TGU. Notice how he rolls up and back down to the floor. The TGU can be considered an integrated progression from the standard “cat and cow” entry point to spinal segmentation education. The TGU movement teaches the athlete how to transition back and forth between a ridged cylinder and a snake like function of the core. For more information please checkout @ironlionstudio @ironlionpt
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Scapular stability! To perform dynamic movements of the arms as well as high force/tension, we need to have stability of the shoulder joint complex. The shoulder is composed of four major joints that all need to network and move in concert to throw, crawl or transfer resistance healthfully. Scapular stability is the foundation preceding healthy upper extremity movement and mobility.
A stable scapula can be visual identifiable by a flat compression of the scapula blade against the ribs with no winging. This can be screened in a variety of positions and movements that you or your clients are performing. In no circumstances should you be able to see or palpably feel the ridge of the scapula protracted away from the ribs!
When we think of scapula stabilizing movements we often default to band work or arm bar and get up work with Kettlebells, which is correct! An often overlooked movement for scapular stability is the variety of loaded hinge movements. The basic conventional deadlift or its variations should be at the foundation of your shoulder rehabilitation program or your should seek out another therapist/trainer 😉!
This movement creates the postural foundation for the scapula to sit properly on the rib cage. It also builds a rock solid integrity between your shoulder and hip girdle, forming that all important “Lat shelf”. Here in this video l am performing a one arm deadlift with a 68kg(150lbs) Kettlebell. This form of a deadlift was very popular during the physical culture days when Kettlebells of this size were commonly hanging around at your local courage corner. This movement can easily be performed with a barbell but l like the way a Kettlebell puts the center of mass directly below the shoulder and adds a cumbersome nature to the lift.
The key point in this movement is to resist to rotational force of the offset weight. Kettlebells 32kgs and up would have a good training effect for an athletic client. If you would like to learn more about shoulder health or just play with some old school physical culture size strength tools, come checkout @ironlionstudio.
#onearmdeadlifts #onearmdeadlift #shoulderworkout #kettlebells #kettlebellworkout #kettlebelltra ...

A narrow corridor! When l first started to research Mace/Gada training, this was the first instructional que that l can remember hearing to execute a perfect swing technique. At the time there was very limited information on this type of training other than traditional videos from India on YouTube. Then l saw a video of a modernized version of Mace training by the one and only @mr.maceman Rik Brown. Now his technique of a “narrow corridor” has been passed on by many strength schools and instructors with great success.
The narrow corridor is a technique that allows both safety and efficacy in the swing movement. You can see in this video that l could actually swing the Mace in a narrow hallway. This is executed by keeping the Mace very close to the body, both posteriorly and anteriorly as it swings into the pendulum.
There is a big learning curve from the point of holding a Mace in front of you, to actually “sending it” over your shoulder for a 360 swing. Kinesthetically knowing your key landmark positions is crucial to knowing where to dump the Mace over your shoulder and also how to receive it once it has made a 360 degree rotation.
If you are interested in learning how to use a steel Mace, please come join @ironlionpt and l for an introductory class @ironlionstudio on Wednesday, Jan. 8th @6-8pm. You will learn the foundations that will allow you to operate a Mace safely and effectively!!! Please DM us to sign up and for more details.
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#coloradosprings #kettlebellworkout #kettlebelltraining #kettlebells #kettlebellexercises #steelmace #steelmacetraining #steelmaceflow #steelmacewomen #steelmaceworkout #steelmaceworkshop #steelmaceworkshops #steelmaceeducation #steelmaceyoga #steelmaceexercises #steelclubs #steelclubtraining #steelclub #steelmaceclass #personaltrainer #personaltraining #personaltrainingstudio ...

Asymmetry! When developing healthy movement patterns it is important to become aware of asymmetries with strength and mobility that can exists in certain segments of the body.
Asymmetries are more complex than just being dominantly stronger or more developed on one side of the body. Because of the way our muscular-skeletal system is designed, weaknesses in muscles and instability of certain joint structures can come from distal areas that you might not consider.
One of the reasons l love using the Mace as a movement education tool with my clients, is that it challenges these contralateral and ipsilateral connections that create symmetrical balances in strength and movement.
The movement here in this video was inspired by the “McGill curl up” from @backfitpro. I like this position because it forces the abdominals to create a synergy with glute function and a cohesiveness with stubborn hip flexor tightness.
Applying the offset lever of the Mace with a horizontal pressing pattern stimulates both tangible awareness and capacity to connect areas that are not networking well. For example l often see my clients shoulder stability being challenged on the loaded side of the Mace. This is often remedied by getting them organized and neutral at the core level on the opposite side of the body, where the Mace is starting to peel them off the floor.
This movement is deceptively challenging and will require the ability to create strong core stability that doesn’t yield to ventilation or loaded limb movement. If you want to see the a good explanation of the prerequisite movement for this Mace Floor Press check out a recent post from @ironlionpt.
If you are interested in learning more about how to operate a Mace effectively please DM us to sign up for our introductory class on Wednesday, January 8th @ironlionstudio. You will learn a ton of valuable information that will go beyond the Mace and can be used at any stage of life.
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