It’s a little thing, but it works.

With some of my work, I find myself discovering that college throwers have thoracic mobility in one direction and are jammed in the other. Middle aged people (yes…we are people!) often lose this with all the other issues. Real fast, remember this for training most people, especially middle aged:

Lift weights for these (both strength and hypertrophy)
Deltoids
Triceps
Glutes
Rhomboids
Calves
Most of the abs

Stretch These
Pecs
Biceps
Hip Flexors
Hamstrings

Now, that is Janda’s work, but I am discovering that you can take care of the “Stacking” issue of keeping the bowl under the box (Pelvis is the bowl. It’s full of water and shouldn’t spill. Rib cage is the box, should sit happily on the bowl and nothing should slide off) with simply lifting and stretching the above muscles. I’m still movement dominated, so you should press, swing, squat, and do loaded carries then stretch those four and be “set.”

Save you miss this thoracic mobility thing. It’s that X work that makes you a great athlete. So, I came up with a tiny little thing that really helps. I do thoracic mobility from the Six Point (Hands, Knees, Feet on the ground) position, half kneeling, and standing. Standing is just the Windmill and my drill variations, so I won’t comment too much on that.

This neat little trick is simple. I have two picks from an experiment I was doing with my TRX in the Six Point Position. I thought that using my bodyweight to force the mobility would be a good idea. It is, but this is simpler:

When you raise your hand, let’s say the right hand, look for your hand at Zenith. Great. Now, close your RIGHT eye and find the hand. That extra ten to twenty degrees of neck and upper back rotation has been missing from your movements because you are bright enough to cheat by using your peripheral vision.

He needs to close the ey

We all cheat in training, so I get this, but this little trick opens up the thoracic mobility drills. In the pic, I’m not doing it yet (it’s an older pic, but I wanted you to see the point.) I do the same in my half kneeling work and my drills for the Windmill. It’s so simple, you might skip it, but try it.

  • George

    “Lift weights for these (both strength and hypertrophy)
    Deltoids
    Triceps
    Glutes
    Rhomboids
    Calves
    Most of the abs”

    Would the kettlebell clean and press cover all those muscles listed above?

  • http://danjohn.net Dan John

    Which is exactly why I think Pavel’s “Return of the Kettlebell” is so good.

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