Loading video...

Video Failed to Load

There was a problem loading this video. This could be due to a temporary network issue or the video might be unavailable.

A younger guy recently asked me a really smart question: “What’s one thing you’d tell your 30-year-old self to do differently for health & longevity?” This one is a no brainer: I’d invest 5+ hours a week into MOBILITY training. In fact, I’ll take it a step further… EVERYONE—young... or older—should replace most of their traditional weight training with mobility work. Stop chasing numbers, adding bulk, and risking injury! Elite mobility guys are ripped, strong as hell, and have unmatched functional fitness. More importantly they stay injury-free. So what’s mobility training? It’s exercise designed to increase: 1) Range-of-motion of joints (not the same as “flexibility”) 2) Functional strength & neuromuscular coordination 3) Skeletal stability (to repair & avoid injury) Yoga and Pilates are forms of mobility training but modern mobility training combines multiple disciplines. Just do a YouTube search and you'll find tons of videos and programs designed to address specific goals or issues (e.g. bad knees). Mobility work allowed me to avoid surgery and recover quickly from a severe back in injury in March. The video below is a basic back program that I do twice a day — it only takes 10 minutes and has been a game-changer. This is just the tip of the iceberg — I plan to go much deeper into mobility and hire a coach (if anyone knows a great one in Boulder LMK). I’m convinced that if I’d discovered mobility training when I was younger I would have avoided 20 years of chronic back issues and performed better athletically. 🤙show more

Kevin Dahlstrom

94,271 subscribers

1,356,373 views • 2 years ago •via X (Twitter)

Health & Wellness Sports Education

Anya Rossi• Live Now

Private livecam show

10 Comments

CleanTheAir2 years ago

do I have to do this on a yacht? will it work with poor people, too?

Kevin Dahlstrom2 years ago

The yacht is optional equipment.

Nick Huber2 years ago

A mobility routine before bed each night + a tonal workout per week has made life much better for me. And I'll feel stronger into my old age, I suspect.

Kevin Dahlstrom2 years ago

That's a great combo. I hear great things about Tonal.

Hilmar Ingimundarson 💜🇮🇸2 years ago

My daily mantra is 💪

Kevin Dahlstrom2 years ago

Cool, I’ll give that routine a try.

👀🔥 Its_My_Purpose 🔥👀2 years ago

💯 when I do the mobility programs from GMB it’s life changing within a week or less… not sure why it’s so mentally challenging to do that instead of a normal workout

Kevin Dahlstrom2 years ago

It's harder, more focused work than traditional weight training.

John Belitsky (🔺,🔺)2 years ago

I'm coming off a stupid dead lift injury that was preceded by a stupid squat injury and I'm ready to actually hear this message.

Kevin Dahlstrom2 years ago

I feel ya — my back injury was from a stupid squat injury.

Related Videos

Most people with limited hip mobility try to improve it by forcing themselves into deep stretches or mobility positions to improve their flexibility and range of motion. However, this is sometimes counterproductive and there is a better way. Instead of trying to force yourself into a position you can’t access, try start working in the space you do have and then work out from there. Your body will thank you.

Most people with limited hip mobility try to improve it by forcing themselves into deep stretches or mobility positions to improve their flexibility and range of motion. However, this is sometimes counterproductive and there is a better way. Instead of trying to force yourself into a position you can’t access, try start working in the space you do have and then work out from there. Your body will thank you.

Conor Harris

97,100 views • 10 months ago

Your age isn't how you look. Or a blood test. Or your grip strength. It's how well you move. Young is as young does. The killer of youth is loss of mobility. Maintaining mobility and functional strength should be everyone's top priority. Here's how: 1) Move a lot: Fitness isn't hitting the gym a few times a week—it's a lifestyle. Walk 20+ miles/week, do lots of mobility exercise, and find a functional activity (a sport) that you love and pursue it for life. Lift once a week, using mostly body weight exercises. 2) Be multi-dimensional: There's more to fitness than strength and "cardio". Too many people ignore other critical dimensions—especially mind-body aspects like balance and coordination. 3) Get outside: Do most of your exercise outside, in nature and direct sunlight.

Your age isn't how you look. Or a blood test. Or your grip strength. It's how well you move. Young is as young does. The killer of youth is loss of mobility. Maintaining mobility and functional strength should be everyone's top priority. Here's how: 1) Move a lot: Fitness isn't hitting the gym a few times a week—it's a lifestyle. Walk 20+ miles/week, do lots of mobility exercise, and find a functional activity (a sport) that you love and pursue it for life. Lift once a week, using mostly body weight exercises. 2) Be multi-dimensional: There's more to fitness than strength and "cardio". Too many people ignore other critical dimensions—especially mind-body aspects like balance and coordination. 3) Get outside: Do most of your exercise outside, in nature and direct sunlight.

Kevin Dahlstrom

35,922 views • 6 months ago

The fitness advice I’d give my 30-year-old self: Focus way less on strength and bulk. Focus way more on mobility and staying lean. Loss of mobility and excess bulk are the killers of youth and overall fitness. If you start with one exercise, make it this one. It’s the single most effective movement for strengthening the posterior chain and the intricate scaffold of muscles that support the spine. Start with a static hold and once you can do two minutes, start moving as shown with no weight. Once you can do three sets of 30, start adding weight. This video is 50 lbs x 20.

The fitness advice I’d give my 30-year-old self: Focus way less on strength and bulk. Focus way more on mobility and staying lean. Loss of mobility and excess bulk are the killers of youth and overall fitness. If you start with one exercise, make it this one. It’s the single most effective movement for strengthening the posterior chain and the intricate scaffold of muscles that support the spine. Start with a static hold and once you can do two minutes, start moving as shown with no weight. Once you can do three sets of 30, start adding weight. This video is 50 lbs x 20.

Kevin Dahlstrom

63,618 views • 13 days ago

It really is this simple. Yes or no… Do you want to be fully mobile into your 50s and beyond? It doesn’t matter if you enjoy the work. Anything of value requires investment. And here’s the part you fitness bros don’t want to hear: Lifting ain’t it. Loss of strength isn’t what makes your body old, it’s loss of mobility. In fact, too much strength/mass is detrimental to longevity. Just look around—the fittest, most physically capable people in their 50s and beyond aren’t meatheads. You want to be lean, mobile, and strong *enough*. 🪛Maintaining range of motion and healthy spine/joints should be the #1 priority—and the older you get the more you need to “tighten the screws”. That’s why highly varied, functional sports like climbing, jiu-jitsu, and surfing are the best forms of exercise. They hit all the dimensions of fitness, including mind-body connection, which is crucial for brain health and longevity. Start with a 3-minute deep squat each morning. The deep squat is called “the anti-aging exercise”—it’s one movement that builds strength and mobility in your ankles, knees, hips and lower back. 3 minutes a day now, or a lifetime of pain and limitations later.

It really is this simple. Yes or no… Do you want to be fully mobile into your 50s and beyond? It doesn’t matter if you enjoy the work. Anything of value requires investment. And here’s the part you fitness bros don’t want to hear: Lifting ain’t it. Loss of strength isn’t what makes your body old, it’s loss of mobility. In fact, too much strength/mass is detrimental to longevity. Just look around—the fittest, most physically capable people in their 50s and beyond aren’t meatheads. You want to be lean, mobile, and strong enough. 🪛Maintaining range of motion and healthy spine/joints should be the #1 priority—and the older you get the more you need to “tighten the screws”. That’s why highly varied, functional sports like climbing, jiu-jitsu, and surfing are the best forms of exercise. They hit all the dimensions of fitness, including mind-body connection, which is crucial for brain health and longevity. Start with a 3-minute deep squat each morning. The deep squat is called “the anti-aging exercise”—it’s one movement that builds strength and mobility in your ankles, knees, hips and lower back. 3 minutes a day now, or a lifetime of pain and limitations later.

Kevin Dahlstrom

50,094 views • 8 months ago

In the 3 years since I severely herniated a disc at L5/S1, I’ve tried everything under the sun to rehab and prevent reinjury. If I had to recommend just one exercise, it would be this one. It’s the single best exercise for strengthening the posterior chain and the intricate scaffold of muscles that support the spine. It’s a $100 piece of equipment (link in the comments below). Start with static holds and work your way up to 2 minutes. Then start moving as shown below and work your way up to 3 sets of 30. Then you can do more advanced things like added weight and one-leg static holds. A 3-minute deep squat each morning plus this exercise 2-3 times a week plus hanging knee lifts is a great basic back mobility program. If you want to go deeper, check out my full back program in the comments below.

In the 3 years since I severely herniated a disc at L5/S1, I’ve tried everything under the sun to rehab and prevent reinjury. If I had to recommend just one exercise, it would be this one. It’s the single best exercise for strengthening the posterior chain and the intricate scaffold of muscles that support the spine. It’s a $100 piece of equipment (link in the comments below). Start with static holds and work your way up to 2 minutes. Then start moving as shown below and work your way up to 3 sets of 30. Then you can do more advanced things like added weight and one-leg static holds. A 3-minute deep squat each morning plus this exercise 2-3 times a week plus hanging knee lifts is a great basic back mobility program. If you want to go deeper, check out my full back program in the comments below.

Kevin Dahlstrom

1,072,739 views • 6 months ago

Sitting on the ground more is one of the simplest things you can do for long-term mobility. It sounds almost too basic, but getting down to the floor and back up is a real marker of independence. If you lose that ability, a lot of everyday function starts to go with it. Sit with your legs straight out. Sit cross-legged. Kneel. Shift around. These positions gently restore hip rotation, ankle mobility, and the ability to move your body in and out of different shapes. This kind of low-level, daily movement practice helps maintain better joint mechanics, and according to Kelly Starrett, it might be one reason why "floor cultures" such as those in Asia often preserve mobility longer and have fewer problems related to stiffness and loss of function. From the latest episode of the FoundMyFitness podcast.

Sitting on the ground more is one of the simplest things you can do for long-term mobility. It sounds almost too basic, but getting down to the floor and back up is a real marker of independence. If you lose that ability, a lot of everyday function starts to go with it. Sit with your legs straight out. Sit cross-legged. Kneel. Shift around. These positions gently restore hip rotation, ankle mobility, and the ability to move your body in and out of different shapes. This kind of low-level, daily movement practice helps maintain better joint mechanics, and according to Kelly Starrett, it might be one reason why "floor cultures" such as those in Asia often preserve mobility longer and have fewer problems related to stiffness and loss of function. From the latest episode of the FoundMyFitness podcast.

Dr. Rhonda Patrick

153,432 views • 4 months ago

Viola Davis says action movies are seen as "just commercial" despite her training five hours a day, six days a week "When you do an action movie, for instance, and the word action is in front of it, there is something that brings it down a peg from artistic merit" "I did the weight training five hours a day, six days a week for three months at 56. I did all the training for five months on the ground in the jungles of Africa" "And then you'd have to do the dialect work, and then you have to do the emotional work, but somehow that is seen as just commercial"

Viola Davis says action movies are seen as "just commercial" despite her training five hours a day, six days a week "When you do an action movie, for instance, and the word action is in front of it, there is something that brings it down a peg from artistic merit" "I did the weight training five hours a day, six days a week for three months at 56. I did all the training for five months on the ground in the jungles of Africa" "And then you'd have to do the dialect work, and then you have to do the emotional work, but somehow that is seen as just commercial"

sara

68,612 views • 2 months ago

Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:

Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:

Dr. Rhonda Patrick

83,710 views • 1 year ago

George Saint Pierre: MMA Training Pyramid. It baffles me that even one of the greatest MMA fighters of all time, emphasises how important the PHYSICAL component of fighting & preparation is. Yet I run polls & ask fighters or hobbyists: "How do you prepare physically for combat sports?" And they will not have a clear - definitive answer, especially when it comes to strength & conditioning. It makes life even harder when you have skills coaches trying to be strength & conditioning coaches. And vice versa. This is why the best athlete's have a TEAM. George Saint Pierre was someone who was always cross training, learning from gymnastics, athletics, olympic weight lifting etc. Combat sports is arguably one of the most physically demanding sports that exists. And especially if you are a hobbyist, and all you have done is a bro split / push, pull, legs. You are going to be severely underprepared for the demands of combat. I say all of this to say. If you have any interest in martial arts - you need to invest the time into learning how to train in and out of the gym, to minimise injury, maximise performance, and build a martial arts journey that has longevity. You should be spending a lot more time than you probably currently are especially as a hobbyist on: - Conditioning (Sports Specific) - Flexibility - Mobility - Robustness of most commonly injured sites in combat (neck, wrists, knees, ankles, hips, shoulders).

George Saint Pierre: MMA Training Pyramid. It baffles me that even one of the greatest MMA fighters of all time, emphasises how important the PHYSICAL component of fighting & preparation is. Yet I run polls & ask fighters or hobbyists: "How do you prepare physically for combat sports?" And they will not have a clear - definitive answer, especially when it comes to strength & conditioning. It makes life even harder when you have skills coaches trying to be strength & conditioning coaches. And vice versa. This is why the best athlete's have a TEAM. George Saint Pierre was someone who was always cross training, learning from gymnastics, athletics, olympic weight lifting etc. Combat sports is arguably one of the most physically demanding sports that exists. And especially if you are a hobbyist, and all you have done is a bro split / push, pull, legs. You are going to be severely underprepared for the demands of combat. I say all of this to say. If you have any interest in martial arts - you need to invest the time into learning how to train in and out of the gym, to minimise injury, maximise performance, and build a martial arts journey that has longevity. You should be spending a lot more time than you probably currently are especially as a hobbyist on: - Conditioning (Sports Specific) - Flexibility - Mobility - Robustness of most commonly injured sites in combat (neck, wrists, knees, ankles, hips, shoulders).

Jack Krucial | Lethal Gentlemen's Club

170,423 views • 2 years ago

I struggled with my handstand for years. I was convinced that if I tried it hard enough it would click someday. But the day never came. Until I discovered the power of the indirect approach. Thanks to that, I had my first 10-second free-standing handstand in 6 months of training. What did I do? Not training the free handstand. I did a lot of mobility work to open my shoulders and my hips. I spent a massive amount of time doing Body Line Drills to get proper structure. Then I implemented it all in my handstands with wall support. And only from there I slowly transitioned into the free-standing handstand. Doing the thing without directly doing the thing is by now my favorite approach.

I struggled with my handstand for years. I was convinced that if I tried it hard enough it would click someday. But the day never came. Until I discovered the power of the indirect approach. Thanks to that, I had my first 10-second free-standing handstand in 6 months of training. What did I do? Not training the free handstand. I did a lot of mobility work to open my shoulders and my hips. I spent a massive amount of time doing Body Line Drills to get proper structure. Then I implemented it all in my handstands with wall support. And only from there I slowly transitioned into the free-standing handstand. Doing the thing without directly doing the thing is by now my favorite approach.

Jakob | Move or Die

25,741 views • 2 years ago

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.

Dan Go

967,419 views • 3 years ago

Obstacle courses go far beyond: "just letting kids play" It's unfortunate that we don't have more forward thinking and creative coaches working with young athletes. Often times I see little kids doing little adult training instead! Obstacle courses are a great choice when working with younger pre-adolescent athletes. While many coaches view obstacle courses as “just letting the kids play” or just “running races with things in the way”, the experienced coach knows that any activity can be manipulated to get a desired training effect. Obviously for the youngest of children just “letting them run” an obstacle course at their own pace or racing against a friend is highly engaging and extraordinary for cardiovascular conditioning but we can also use obstacle courses as a task-oriented opportunity to train other elements like mobility, strength, speed, balance and coordination using variety and diversity of movement. Lets take a look at some examples: 1. Mobility obstacle course 2. Crawling/Climbing Obstacle course 3. Motor skills obstacle course 4. Jumping obstacle course A coach can use these exercises as a stand alone activity or combine them in an infinite number of variations to develop a wide range of athletic skills. #LTAD Anyone interested in learning more about youth athletic development DM me for details on courses.

Obstacle courses go far beyond: "just letting kids play" It's unfortunate that we don't have more forward thinking and creative coaches working with young athletes. Often times I see little kids doing little adult training instead! Obstacle courses are a great choice when working with younger pre-adolescent athletes. While many coaches view obstacle courses as “just letting the kids play” or just “running races with things in the way”, the experienced coach knows that any activity can be manipulated to get a desired training effect. Obviously for the youngest of children just “letting them run” an obstacle course at their own pace or racing against a friend is highly engaging and extraordinary for cardiovascular conditioning but we can also use obstacle courses as a task-oriented opportunity to train other elements like mobility, strength, speed, balance and coordination using variety and diversity of movement. Lets take a look at some examples: 1. Mobility obstacle course 2. Crawling/Climbing Obstacle course 3. Motor skills obstacle course 4. Jumping obstacle course A coach can use these exercises as a stand alone activity or combine them in an infinite number of variations to develop a wide range of athletic skills. #LTAD Anyone interested in learning more about youth athletic development DM me for details on courses.

Jeremy Frisch

55,267 views • 2 years ago

I’ve always been so amazed when I see clips like this. They remind me of a real life Karate Kid. While I have trained when I was younger up until last year, I’ve always admired how strong the will of people can be. This woman enlisted in a training program at a Shaolin temple, this is as tough and as real as it gets, each crushing blow is felt, the intense training is what keeps them whole and unaffected. This is the kind of training that turns people into warriors. The age old traditional ways have molded some of the fiercest fighters of the world, could you withstand this training? I guess the better question would be, could you handle this kind of backbreaking training?

I’ve always been so amazed when I see clips like this. They remind me of a real life Karate Kid. While I have trained when I was younger up until last year, I’ve always admired how strong the will of people can be. This woman enlisted in a training program at a Shaolin temple, this is as tough and as real as it gets, each crushing blow is felt, the intense training is what keeps them whole and unaffected. This is the kind of training that turns people into warriors. The age old traditional ways have molded some of the fiercest fighters of the world, could you withstand this training? I guess the better question would be, could you handle this kind of backbreaking training?

SonnyBoy🇺🇸

57,203 views • 4 months ago

🎙️ Aitana Bonmatí on her injury and recovery “I suffered a very serious injury last year, a major one and based on the scans, I’m fine, the MRIs and everything else look perfect. It’s just that there are things you can’t control, like the pain, no? And in the end it’s the pain that holds you back. I was tired of living in pain not just when playing and training, but also in my day-to-day life, so I’m using the start of the season to follow a personalised plan we’ve put together with Barça with the aim of coming back as fit as possible, as soon as possible and, above all, with as little pain as possible. I don’t know if I’ll be 100% pain free when I return because I don’t know if that’s even possible but it’s clear we’re heading in the right direction because I’m not in the same state as before which is already very positive and significant.”

🎙️ Aitana Bonmatí on her injury and recovery “I suffered a very serious injury last year, a major one and based on the scans, I’m fine, the MRIs and everything else look perfect. It’s just that there are things you can’t control, like the pain, no? And in the end it’s the pain that holds you back. I was tired of living in pain not just when playing and training, but also in my day-to-day life, so I’m using the start of the season to follow a personalised plan we’ve put together with Barça with the aim of coming back as fit as possible, as soon as possible and, above all, with as little pain as possible. I don’t know if I’ll be 100% pain free when I return because I don’t know if that’s even possible but it’s clear we’re heading in the right direction because I’m not in the same state as before which is already very positive and significant.”

ೀ

16,157 views • 2 days ago

Two years ago, I severely herniated a disc in my lower back (L5-S1). —12/10 pain —couldn’t walk for weeks —lost foot control —narrowly avoided emergency surgery After a decade of back pain, I’d had enough. I resolved to become bulletproof. I tried everything under the sun and over time, cobbled together a back mobility routine that helped me rebuild and become more resilient. My full routine is in the comments below, but there’s a shortcut—if you do these two simple exercises 3 times a week, you’ll get 80% of the benefit: 1) Back extension. Buy a $100 piece of equipment from Amazon. Start with static holds, work up to 2 minutes, then start moving as shown. Work up to 3 sets of 30. Then you can add weight and/or start doing one-leg static holds. 2) Hanging knee lifts. Start by dead-hanging (without lifting your knees) then slowly work your way up to 3 sets of 15 lifts. Then you can add weight using a product called Monkey Feet. Stick with it—there are no quick fixes for back problems and it can take a few months to turn the corner. Note: It’s important to warm up before doing these exercises. I usually do a 1-3 mile walk, then planks and bird dogs as shown in my complete routine in the comments below.

Two years ago, I severely herniated a disc in my lower back (L5-S1). —12/10 pain —couldn’t walk for weeks —lost foot control —narrowly avoided emergency surgery After a decade of back pain, I’d had enough. I resolved to become bulletproof. I tried everything under the sun and over time, cobbled together a back mobility routine that helped me rebuild and become more resilient. My full routine is in the comments below, but there’s a shortcut—if you do these two simple exercises 3 times a week, you’ll get 80% of the benefit: 1) Back extension. Buy a $100 piece of equipment from Amazon. Start with static holds, work up to 2 minutes, then start moving as shown. Work up to 3 sets of 30. Then you can add weight and/or start doing one-leg static holds. 2) Hanging knee lifts. Start by dead-hanging (without lifting your knees) then slowly work your way up to 3 sets of 15 lifts. Then you can add weight using a product called Monkey Feet. Stick with it—there are no quick fixes for back problems and it can take a few months to turn the corner. Note: It’s important to warm up before doing these exercises. I usually do a 1-3 mile walk, then planks and bird dogs as shown in my complete routine in the comments below.

Kevin Dahlstrom

138,957 views • 10 months ago

Worrying about their 40 times or pro agility tests is largely a waste of time for preadolescents. Speed training programs are for older, adolescent athletes who are both physically and mentally mature and have developed a wide range of movement skills through proper foundational training and development. Most youth athletes are not physically prepared to take part in a speed training program because they have yet to develop the necessary physical foundation to express speed. If your young athlete lacks the ability to balance on one foot for 15 seconds or doesn't have the relative strength to hang from a bar for 30 seconds, it may be a clue that they need a more remedial training program rather than an advanced one. A good program for a preadolescent is one that develops a wide range of movement skills rather than specializing on developing one bio motor ability like speed. #LTAD #youthathleticdevelopment #PhysEd #coordination #athleticism #play #games #kidsfitness

Worrying about their 40 times or pro agility tests is largely a waste of time for preadolescents. Speed training programs are for older, adolescent athletes who are both physically and mentally mature and have developed a wide range of movement skills through proper foundational training and development. Most youth athletes are not physically prepared to take part in a speed training program because they have yet to develop the necessary physical foundation to express speed. If your young athlete lacks the ability to balance on one foot for 15 seconds or doesn't have the relative strength to hang from a bar for 30 seconds, it may be a clue that they need a more remedial training program rather than an advanced one. A good program for a preadolescent is one that develops a wide range of movement skills rather than specializing on developing one bio motor ability like speed. #LTAD #youthathleticdevelopment #PhysEd #coordination #athleticism #play #games #kidsfitness

Jeremy Frisch

163,020 views • 3 years ago

Best ⚾ Pitcher Mobility Drill A common problem for baseball pitchers is the gradual tightness and loss of ROM in the shoulder over the course of the game and season. The goal is to restore mobility BEFORE your athlete picks up a ball and then maintain it. Try the “2-Out Drill” to warm up your athlete before pitching and to maintain mobility between innings throughout a game. 👇 Here it is: 1️⃣ Static Stretches - you want to start with these and hold each pose for only about 3 seconds. Exercises like the cross-body stretch and wrist flexion. 2️⃣ Rotator Cuff Activation Drills - these will really fire up the rotator cuff and warm it up. Perform 5 circles forward and 5 circles back in both large circles and small circles. 3️⃣ Movement Prep - here you really want to get dynamic, with cross-body hugs, swims, and field goals, about 5 each. 4️⃣ Trunk Rotation - Lastly, we’re going to work on trunk rotation drills This entire drill might take 1-2 minutes but has been shown scientifically to improve ROM and performance over the course of a game. It’s designed to be quick enough to do for pitchers in the dugout when there are two outs and they are getting ready to head back out. Want to work with professional baseball players? Check out my online course and become a Baseball Rehab Specialist: Reference: Escamilla RF, Yamashiro K, Mikla T, Collins J, Lieppman K, Andrews JR. Effects of a Short-Duration Stretching Drill After Pitching on Elbow and Shoulder Range of Motion in Professional Baseball Pitchers. Am J Sports Med. 2017 Mar;45(3):692-700. doi: 10.1177/0363546516671943. Epub 2016 Nov 4. PMID: 27810848. #physio #movement #personaltrainer #correctiveexercise #fitness #mobility #sportsrehab #DPTstudent #prehab #athletictrainer #physicaltherapy #DPT #shoulderrehab #physicaltherapist #chiropractic #shoulderpt #movebetter #shouldertherapy #chiro #exercise #strengthandconditioning #performanceTherapy #physiotherapy #fitness

Best ⚾ Pitcher Mobility Drill A common problem for baseball pitchers is the gradual tightness and loss of ROM in the shoulder over the course of the game and season. The goal is to restore mobility BEFORE your athlete picks up a ball and then maintain it. Try the “2-Out Drill” to warm up your athlete before pitching and to maintain mobility between innings throughout a game. 👇 Here it is: 1️⃣ Static Stretches - you want to start with these and hold each pose for only about 3 seconds. Exercises like the cross-body stretch and wrist flexion. 2️⃣ Rotator Cuff Activation Drills - these will really fire up the rotator cuff and warm it up. Perform 5 circles forward and 5 circles back in both large circles and small circles. 3️⃣ Movement Prep - here you really want to get dynamic, with cross-body hugs, swims, and field goals, about 5 each. 4️⃣ Trunk Rotation - Lastly, we’re going to work on trunk rotation drills This entire drill might take 1-2 minutes but has been shown scientifically to improve ROM and performance over the course of a game. It’s designed to be quick enough to do for pitchers in the dugout when there are two outs and they are getting ready to head back out. Want to work with professional baseball players? Check out my online course and become a Baseball Rehab Specialist: Reference: Escamilla RF, Yamashiro K, Mikla T, Collins J, Lieppman K, Andrews JR. Effects of a Short-Duration Stretching Drill After Pitching on Elbow and Shoulder Range of Motion in Professional Baseball Pitchers. Am J Sports Med. 2017 Mar;45(3):692-700. doi: 10.1177/0363546516671943. Epub 2016 Nov 4. PMID: 27810848. #physio #movement #personaltrainer #correctiveexercise #fitness #mobility #sportsrehab #DPTstudent #prehab #athletictrainer #physicaltherapy #DPT #shoulderrehab #physicaltherapist #chiropractic #shoulderpt #movebetter #shouldertherapy #chiro #exercise #strengthandconditioning #performanceTherapy #physiotherapy #fitness

Mike Reinold

25,726 views • 1 year ago

A person asks Sadhguru, “How much weight training exercise do you recommend?” And Sadhguru answers, “Weight training is not useful, but do 25-50 Surya-Namaskars, it is complete exercise.” First of all, I am not sure why anyone would ask someone like Sadhguru, who is most of the time, in another dimension, a question on exercise and weight training. And secondly, Sadhguru is just plain wrong. Weight (or strength) training is one of the most important aspects of exercise regimen you can include in your daily or 3-4 times a week physical activity because there is great science behind its benefits. I advise my obese or sarcopenic (very poor muscle mass in advanced liver disease) patients to include weight training to improve clinical outcomes. The highest level of scientific evidence showed that standard muscle-strengthening activities were associated with lower risk of death in patients with non-communicable diseases – including cardiovascular disease, diabetes and lung cancer. Another metanalysis showed strong evidence for a considerable risk reduction of strength training for 60 minutes a week, on all-cause death (−15%), cardiovascular disease death (−19%), and cancer death (−14%). See here: here Sadhguru says the older we get, the better we do not weight train. He is again absolutely wrong. The findings of another systematic review/metanalysis support power (strength) training as an effective therapeutic intervention for improving physical function in adults diagnosed with frailty (poor physical function in old age) and patients with chronic medical conditions. See here: In fact, another study on strength training, this one again a metanalysis, concluded that strength training interventions can be used as a non-drug treatment for hypertension (!), as they promote significant decreases in blood pressure. See here: Strength training also reduces significantly, chronic inflammation as shown in another high quality systematic review and meta-analysis. See here: Resistance/Strength training improved muscle mass and muscle strength, thereby improving performance status. Improved performance status is a wonderful benchmark for an active and healthy life. See here: Even in fatty liver disease, independent of weight loss, exercise training was associated with 3 and a half times more meaningful treatment response towards lowering liver fat. Strength training is a powerful tool to maintain liver health. See here: and here Now Surya Namaskar. Surya Namaskar or Sun Salutation is a sequence of around twelve yoga poses connected by jumping or stretching movements, varying somewhat between various Yoga schools – which means, it has no regulation or standardization unlike weight training. In Iyengar Yoga there is a way, in Ashtanga Vinayasa Yoga there is Type A and B and there are other types followed by other schools or Yoga teachers. Along with the stretching and jumping, which is done is a slow and steady manner, the practice includes chanting a “mantra” calling out twelve names of the Sun God. In its classical form, Surya Namaskar is not an exercise, and is not aerobic. The energy cost of exercise is measured in units of metabolic equivalent of task (MET). Less than 3 METs counts as light exercise; 3 to 6 METs is moderate; 6 or over is vigorous. American College of Sports Medicine and American Heart Association guidelines count periods of at least 10 minutes of moderate MET level activity towards their recommended daily amounts of exercise. For healthy adults aged 18 to 65, the guidelines recommend moderate exercise for 30 minutes five days a week, or vigorous aerobic exercise for 20 minutes three days a week. Surya Namaskar in its classical form has a measly 2.9 METs and in its rigorous form (some people perform mutated highly active forms of Surya Namaskar to make it feel like an exercise) can go up to 7.4 METs – which requires a lot of jumping and little stretching and no time to chant the Sun God names - does not even come close to strength training by any margin. Those who are part of the Surya Namaskar and Yoga cult would provide anecdotal experiences on its benefits (please see comment section) through non-classical forms and would call it an “exhilarating experience.” Experiences are not scientific, evidence are. Many Yoga journals and some dubious and third rate Ayurveda journals have also have published on such experiences in small group of patients, which are not validated or published in better journals [like this junk here: There are no metanalysis level data to prove effectiveness of Surya Namaskar as beneficial as aerobic exercise or better than strength training as Sadhguru claims. Do Surya namaskar if you are doing nothing. But upgrade to strength training if you want something. And stop listening to pseudoscience peddlers who speak religion and culture for your healthcare needs. Sadhguru suffers seriously from Dunning Kruger fallacy: a type of cognitive bias, where people with little expertise or ability assume they have superior expertise or ability. This overestimation occurs because of the fact that they don’t have enough knowledge to know they don’t have enough knowledge.

A person asks Sadhguru, “How much weight training exercise do you recommend?” And Sadhguru answers, “Weight training is not useful, but do 25-50 Surya-Namaskars, it is complete exercise.” First of all, I am not sure why anyone would ask someone like Sadhguru, who is most of the time, in another dimension, a question on exercise and weight training. And secondly, Sadhguru is just plain wrong. Weight (or strength) training is one of the most important aspects of exercise regimen you can include in your daily or 3-4 times a week physical activity because there is great science behind its benefits. I advise my obese or sarcopenic (very poor muscle mass in advanced liver disease) patients to include weight training to improve clinical outcomes. The highest level of scientific evidence showed that standard muscle-strengthening activities were associated with lower risk of death in patients with non-communicable diseases – including cardiovascular disease, diabetes and lung cancer. Another metanalysis showed strong evidence for a considerable risk reduction of strength training for 60 minutes a week, on all-cause death (−15%), cardiovascular disease death (−19%), and cancer death (−14%). See here: here Sadhguru says the older we get, the better we do not weight train. He is again absolutely wrong. The findings of another systematic review/metanalysis support power (strength) training as an effective therapeutic intervention for improving physical function in adults diagnosed with frailty (poor physical function in old age) and patients with chronic medical conditions. See here: In fact, another study on strength training, this one again a metanalysis, concluded that strength training interventions can be used as a non-drug treatment for hypertension (!), as they promote significant decreases in blood pressure. See here: Strength training also reduces significantly, chronic inflammation as shown in another high quality systematic review and meta-analysis. See here: Resistance/Strength training improved muscle mass and muscle strength, thereby improving performance status. Improved performance status is a wonderful benchmark for an active and healthy life. See here: Even in fatty liver disease, independent of weight loss, exercise training was associated with 3 and a half times more meaningful treatment response towards lowering liver fat. Strength training is a powerful tool to maintain liver health. See here: and here Now Surya Namaskar. Surya Namaskar or Sun Salutation is a sequence of around twelve yoga poses connected by jumping or stretching movements, varying somewhat between various Yoga schools – which means, it has no regulation or standardization unlike weight training. In Iyengar Yoga there is a way, in Ashtanga Vinayasa Yoga there is Type A and B and there are other types followed by other schools or Yoga teachers. Along with the stretching and jumping, which is done is a slow and steady manner, the practice includes chanting a “mantra” calling out twelve names of the Sun God. In its classical form, Surya Namaskar is not an exercise, and is not aerobic. The energy cost of exercise is measured in units of metabolic equivalent of task (MET). Less than 3 METs counts as light exercise; 3 to 6 METs is moderate; 6 or over is vigorous. American College of Sports Medicine and American Heart Association guidelines count periods of at least 10 minutes of moderate MET level activity towards their recommended daily amounts of exercise. For healthy adults aged 18 to 65, the guidelines recommend moderate exercise for 30 minutes five days a week, or vigorous aerobic exercise for 20 minutes three days a week. Surya Namaskar in its classical form has a measly 2.9 METs and in its rigorous form (some people perform mutated highly active forms of Surya Namaskar to make it feel like an exercise) can go up to 7.4 METs – which requires a lot of jumping and little stretching and no time to chant the Sun God names - does not even come close to strength training by any margin. Those who are part of the Surya Namaskar and Yoga cult would provide anecdotal experiences on its benefits (please see comment section) through non-classical forms and would call it an “exhilarating experience.” Experiences are not scientific, evidence are. Many Yoga journals and some dubious and third rate Ayurveda journals have also have published on such experiences in small group of patients, which are not validated or published in better journals [like this junk here: There are no metanalysis level data to prove effectiveness of Surya Namaskar as beneficial as aerobic exercise or better than strength training as Sadhguru claims. Do Surya namaskar if you are doing nothing. But upgrade to strength training if you want something. And stop listening to pseudoscience peddlers who speak religion and culture for your healthcare needs. Sadhguru suffers seriously from Dunning Kruger fallacy: a type of cognitive bias, where people with little expertise or ability assume they have superior expertise or ability. This overestimation occurs because of the fact that they don’t have enough knowledge to know they don’t have enough knowledge.

TheLiverDoc™

506,172 views • 2 years ago

I saw this video trending online, and I have to admit I was surprised. I’ve never seen an elevator reach its maximum weight limit before. The elevator had a 1,500-pound capacity, and the group exceeded it. Most of the women laughed and got off, but honestly, I would have been embarrassed. To me, this isn’t about making fun of anyone. It’s about health, mobility, and taking care of ourselves. When everyday things start becoming difficult because of our weight, that’s a sign that something needs to change. There is nothing wrong with wanting to live a healthier lifestyle. If I were in that situation, it would be my wake-up call to get back in the gym and make some changes. Being extremely high caloried is not a flex. Thoughts?

I saw this video trending online, and I have to admit I was surprised. I’ve never seen an elevator reach its maximum weight limit before. The elevator had a 1,500-pound capacity, and the group exceeded it. Most of the women laughed and got off, but honestly, I would have been embarrassed. To me, this isn’t about making fun of anyone. It’s about health, mobility, and taking care of ourselves. When everyday things start becoming difficult because of our weight, that’s a sign that something needs to change. There is nothing wrong with wanting to live a healthier lifestyle. If I were in that situation, it would be my wake-up call to get back in the gym and make some changes. Being extremely high caloried is not a flex. Thoughts?

Daphne

46,091 views • 2 months ago

What do you notice here about how Justin trains? ⛳️🏋️‍♂️ Comment GOLF below for info on plans to use exercises like this in your training to help you both on and off the golf course👇 When it comes to longevity, Justin is a shining example of using fitness work properly! 🙌 He has been one of the best players on the planet for over two decades now 🌍 At 45 he is still posting 180mph ball speed, has just won the TGL with his team, and has to be a live contender at Augusta in a couple of weeks! Would there be a more deserving or popular winner? 🤔 What you will see here is lots of basic compound strength work for mass, strength, force production and creating robustness + reducing injury risk💪 You will then see a little explosiveness mixed in too as well as I’m sure some mobility work and more “specific” movement pattern work 😁 Essentially exactly how a golfer should train 😉 Coincidence, I don’t think so 😜 Huge credit to Justin and his team 👏 🎥 from Justin Rose on Instagram

What do you notice here about how Justin trains? ⛳️🏋️‍♂️ Comment GOLF below for info on plans to use exercises like this in your training to help you both on and off the golf course👇 When it comes to longevity, Justin is a shining example of using fitness work properly! 🙌 He has been one of the best players on the planet for over two decades now 🌍 At 45 he is still posting 180mph ball speed, has just won the TGL with his team, and has to be a live contender at Augusta in a couple of weeks! Would there be a more deserving or popular winner? 🤔 What you will see here is lots of basic compound strength work for mass, strength, force production and creating robustness + reducing injury risk💪 You will then see a little explosiveness mixed in too as well as I’m sure some mobility work and more “specific” movement pattern work 😁 Essentially exactly how a golfer should train 😉 Coincidence, I don’t think so 😜 Huge credit to Justin and his team 👏 🎥 from Justin Rose on Instagram

Jamie Greaves | Golf Fitness

41,922 views • 5 months ago