I’ve always been interested in talk radio and wanted to start doing podcasts. They will allow me to interview various people and get the information to you succinctly. I aim for my podcasts to be short and to the point — no more than 15 minutes. As always, I aim to inform, educate, and entertain. To get my feet wet, the first 70’s Big Podcast is with our own AC. AC is a young, raw powerlifter who has won several meets and has benched a paused 380 at 212 lbs. We discuss various topics like his training history, karate chops to the throat, and why he’s on such a power trip lately.
If you have questions for AC in a future podcast, put them in the comments.
Feel free to submit a “Reader Mail” question that will be addressed in subsequent podcasts.
Here is a post by Brent that he wrote for his training blog. You can find his site HERE. Everyone here at 70’s Big loves Kelly Starrett, and Brent probably wishes Kelly was his dad. Go to MobilityWOD.com for a daily mobility video.
I started out with a shitty overhead position and 0 degrees internal rotation. Couldn’t get the bar behind my ears without hyperextending my lumbar spine. Couldn’t keep the bar close in the snatch because I had 0 internal rotation. Benching often hurt.
I’ve always leaned on a lacrosse ball to roll on sore spots on the anterior capsule of my shoulder joint, but the 3 mobs that I did early on that helped like, 30-40% were:
– Rolling on the external rotators that wrapped around the humerus, i.e. lateral part of the shoulder and then towards the front. Had to get in creative positions, but I think this helped with some generic shoulder tightness that affected my benching and overhead position. See informed free-styling video regarding periscapular regional death above.
– Hip flexor/quad stretch. Couldn’t go completely upright until my 3rd or 4th exposure, but this definitely legitimized my hip extension in the snatch and clean.
– Anything involving external rotation of the femur with hip flexion. My deadlift feels a lot different now, in a good way, feels like I’m utilizing more musculature in the movement. Squat bottom position feels more legit. I used to feel tight before but weak coming out of the hole, now I feel looser but stronger driving out of the hole. Improving end range function means greater force production?
Something that Kstar and other sources/people have mentioned is you can’t address mobility in isolation; i.e. if your shoulder function sucks, you can’t just do shoulder mobs and expect to get a lot better. Have to address movement as a whole, shoulders and hips are analogs to each other, I don’t fucking know, I just do every mob ok? My life fucking sucks and I am taking it one step at a time to try to make it better. Sometimes that means laying on a lacrosse ball every night. Other times it may mean wrapping a band around a limb or perhaps asphyxiating yourself while masturbating, while injecting nandralone.
Another guideline is, “you have to find where you are tight.” The mobs that helped me may not help you that much, but you may discover shit that really hurts to do that might be related. Do the shit that really hurts to do.
There’s probably shit that I don’t even know that I need to address. Basically I check the site and do the mwod and if it hurts or is difficult for me to do, I incorporate it on a regular basis.
[edit 9:13pm 4.23.11] – I was asked to link the mobs that I like to do. Really the best thing to do if you are looking for shit to do is test/re-test, which Kstar generously has for each mob that he posts a day. If your shit sucks for a certain test, do the mob. I’ve provided my history and how I approached my particular problems. In all honesty, I’d probably see a lot more benefit if I could see a PT of Kelly Starrett’s breed and get guidance from there. I move better now, but there are still some gaping holes in how “healthy” I should be.