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Boost Your Performance: The Role of Mobility in Enhancing Functional Strength

Posted by Jay Maryniak on
Boost Your Performance: The Role of Mobility in Enhancing Functional Strength

You've probably heard me talk about HIIT, core exercises, and everything in between. But today, I want to zero in on a crucial aspect that often gets overlooked - mobility. Now, you may be wondering, "What does mobility have to do with functional strength training?" In my experience as a fitness coach, it's a lot more than you'd think!

I've got a 6-minute full-body mobility routine that I'm excited to share with you. It's a no-nonsense, highly effective set of movements that can supercharge your functional strength training program.

The Significance of Mobility in Functional Strength Training

What is mobility? Simply put, it refers to the ability of your joints to move through their full range of motion freely and easily. It's a critical component of functional movement and functional strength. When we talk about how to train for functional strength, the conversation must include mobility.

Imagine your body as a complex machine, if one part is stuck or rigid, the whole machine can't operate as smoothly as it should. The same applies to our bodies. When our mobility is limited, our functional movements can't reach their full potential. That's why, when I'm asked about the best functional strength program or the best functional training program, I always include mobility work as a non-negotiable component.

Improving mobility can enhance your overall performance in functional strength training. Let's say you're doing kettlebell core exercises - these require a decent amount of flexibility and mobility. If your hip or shoulder mobility is restricted, you won't be able to perform these exercises to their fullest extent. You might even run the risk of injury. But with improved mobility, you'll notice a significant difference. Not only will your performance improve, but you'll also be able to execute movements with better form and more power.

In my functional strength training vs HIIT discussions, I've always maintained that both have their places in a balanced fitness regimen. But one thing that ties them both together is the need for good mobility. Your mobility affects the quality of your HIIT circuits and functional strength exercises. It determines how well you can perform the movements and the extent to which you can benefit from them.

So, before you jump onto that best app for core exercises or engage in exercises for functional strength, remember to spend some time working on your mobility. It's not just about how to build core strength from nothing, it's about building a strong, flexible foundation for all your fitness goals. Mobility is a game-changer, and it's time we all start paying it the attention it deserves. Stay tuned, and I'll guide you through how you can integrate mobility into your workouts effectively and safely.

Breaking Down the Concept of Functional Strength

Functional strength has become quite the buzzword in fitness circles, but what does it truly mean? Functional strength refers to the strength that helps you perform everyday tasks more efficiently. These aren't just your workouts; I'm talking about lifting groceries, playing with your kids, climbing stairs, and other such activities.

This form of strength isn't isolated to one muscle or one group of muscles. It encompasses everything - from the largest muscle groups in your legs to the smallest muscles in your hands. And here's where mobility plays a starring role.

Mobility is the unsung hero of functional strength. It's the grease that keeps the joints moving smoothly. Without adequate mobility, you're not just reducing your performance potential, you're also increasing your risk of injury. For instance, even the best core exercises for athletes will only get you so far if your mobility is limited.

Remember this: A well-rounded functional strength program is incomplete without an emphasis on mobility. So, before you jump into the best functional strength exercises or the best functional strength program, take a moment to consider your mobility. It could very well be the missing piece of your fitness puzzle.

Coach Jay's Full Body Mobility Routine

Now that we've talked about the importance of mobility let's get into the nitty-gritty. I'm going to break down my 6-minute full-body mobility routine for you.

Alternating pigeon

In a high plank position, you bring one leg across your body and drop your chest as far down as you can. Then, return to the plank and switch legs. This movement enhances hip mobility, which is crucial for functional strength training.

Child's pose to a spider lunge

You start with a child's pose to stretch your lats and shoulders, then transition to a spider lunge to open up your hips and groin. This combo works wonders for your upper body mobility and is a must-have in any functional strength training program.

Candlestick to pike stretch

Lying on your back, you kick back, point your toes to the ceiling, sit up, and then reach for your toes with your legs straight. It’s an excellent exercise to open up your hamstrings and lower back while engaging your core.

Down dog to toe toucher

Start in a high plank, then press off one arm and stretch to touch the opposing toe. This exercise is great for loosening up the shoulders, lats, calves, and hamstrings.

Spider lunge to T-frame

Starting from a high plank, one leg is up for a spider lunge, then you post off your other arm and open up to a T-frame. It helps improve your thoracic spine mobility while also opening up your hips and groin.

Remember, improving mobility doesn't happen overnight. Be patient, consistent, and most importantly, be aware of your body. As I often say in my functional training vs strength training discussions, the best exercise is the one you're doing correctly and safely.

The Impact of Regular Mobility Training on Functional Strength

Are you wondering how to increase your functional strength? The solution is simple: Mobility training.

In the short term, mobility exercises prepare your body for the workout ahead. They lubricate your joints, fire up your muscles, and improve your range of motion. This, in turn, allows you to perform functional strength exercises more effectively. Whether you're doing the best kettlebell core exercises or exploring exercises for functional strength, mobility exercises set the stage for success.

In the long term, regular mobility training can dramatically improve your performance in functional strength training. It's like a flywheel effect; the more you work on your mobility, the better you get at functional strength exercises. And as you get better, you're able to push your mobility even further. It's a cycle of continuous improvement that feeds on itself.

Practical Tips to Improve Mobility for Functional Strength Training

How do you incorporate mobility exercises into your regular fitness routine? Here are a few tips I've gathered from my years of training:

  • Start Slow: This isn't a race. Start with what you're comfortable with and gradually increase your range of motion.
  • Consistency is Key: Like any other form of training, consistency is the key to improving mobility. Make it a part of your daily routine.
  • Pair it with Your Workouts: Ideally, mobility exercises should be done before your functional strength workout. They serve as a great warm-up and help you get the most out of your workout.

If you're unsure about where to start, consider checking out the best app for core exercises or the best functional training program. These resources often include guided mobility exercises that can help you on your journey.

What's Next?

To wrap things up, mobility is an essential aspect of functional strength training. It's the cornerstone upon which functional strength is built. From helping you perform better to reducing the risk of injury, the benefits of mobility training are too significant to ignore.

I encourage you all to try my 6-minute full-body mobility routine. It's a simple, effective, and time-efficient way to incorporate mobility training into your fitness regimen. And remember, the journey to functional strength is a marathon, not a sprint. Be patient, be consistent, and most importantly, listen to your body.

For those of you ready to take the next step in your fitness journey, why not start a 7-day free trial on the JTM app?

Follow my Functional Pump program and build the ultimate functional physique. Trust me, your future self will thank you.

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