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Old 05-12-2008, 06:11 PM   #1
Andrew Wilson
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Mobility Drills

Hey guys does anyone have any recommendations for extra warmup mobility drills? I'm doing the CFWU right now, but wanted to see if anyone was doing some additional work that I can pick up....
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Old 05-12-2008, 06:29 PM   #2
Jake Di Vita
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Re: Mobility Drills

I like agility ladders a lot.
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Old 05-12-2008, 07:39 PM   #3
David Osorio
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Re: Mobility Drills

Here is the DROM Warm-Up from The Performance Menu.

both w/f safe

I would also include Dislocates, Sots Presses with a PVC or light weight, and wide kip swings on the bar sans actual pull-up.
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Old 05-12-2008, 09:00 PM   #4
Steve Ericson
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Re: Mobility Drills

I do a combo of Greg A's joint mobilit and Bruce's warm up on the Gayle Hatch site. Bruce does the best dynamic range of motion drills I have seen if you don't mind your friends calling you a balarina (sp?).


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Sots Presses
What are Those?
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Old 05-13-2008, 07:45 AM   #5
Robert Olajos
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Re: Mobility Drills

If one does yoga in the AM and the WOD later in the day, would that accomplish what Andrew wants? That's what I do, but I honestly don't know if it works the same or better than specific mobility drills done in the warmup.
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Old 05-13-2008, 12:43 PM   #6
Andrew Wilson
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Re: Mobility Drills

excellent feedback guys
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Old 05-13-2008, 06:42 PM   #7
David Osorio
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Re: Mobility Drills

A Sots Press:

Get your *** down to the bottom of your deepest correct squat (heels flat, normal spinal curvature maintained) with a PVC racked like a high bar back squat. Stay at the bottom and press the PVC directly overhead. The same correct pressing mechanics apply, keep the weight over your midfoot for the entire ROM. At the top remember to engage your shoulders and shrug up.

You can use all sorts of different implements but if your aim is mobility, a PVC should suffice.
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Old 05-13-2008, 10:44 PM   #8
Steve Ericson
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Re: Mobility Drills

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Originally Posted by David Osorio View Post
A Sots Press:

Get your *** down to the bottom of your deepest correct squat (heels flat, normal spinal curvature maintained) with a PVC racked like a high bar back squat. Stay at the bottom and press the PVC directly overhead. The same correct pressing mechanics apply, keep the weight over your midfoot for the entire ROM. At the top remember to engage your shoulders and shrug up.

You can use all sorts of different implements but if your aim is mobility, a PVC should suffice.
Thanks for clearing that up David, I'll have to play around with those. They sound similiar to the pressing snatch balance only reverse. What a wierd name though
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Old 05-13-2008, 11:40 PM   #9
Aushion Chatman
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Re: Mobility Drills

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Thanks for clearing that up David, I'll have to play around with those. They sound similiar to the pressing snatch balance only reverse. What a wierd name though
Steve, funny you say that, I often do sotts in conjunction with the p. sn balance. After you finish in the bottom of the overhead squat you rep out some sotts presses and then stand-up. You can kind of treat the burg warm-up plus those skill xfer exercises as a barbell (PVC) complex in a number of varying fun and interesting ways.

I too though like the basic mob drills that Greg A does with a couple extra ones thrown in.
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Old 05-14-2008, 04:23 AM   #10
Anthony Bainbridge
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Re: Mobility Drills

Look into Magnificent Mobility by Eric Cressey - tons of drills.
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