In most cases, wrist pain in the front rack isnât actually a wrist problem đŽâđ¨
If the thoracic spine, scapula, and shoulders arenât moving well, the elbows drop, the bar rolls forward, and the wrists end up taking way more load than they should.
Thatâs why we focus so heavily on:
1ď¸âŁ Shoulder External Rotation
2ď¸âŁ Thoracic Extension
3ď¸âŁ Scapular Mobility
Clean those up and your front rack starts feeling WAY more solid under the bar đâ
#ď˝obilitytraining #mobilitywod #mobility #crossfitmobility #mobilitytips
Hip pain SUCKS đŽâđ¨
Back in 2013, after a couple years away from training, I came back to the gym and realized I couldnât squat past parallel without my hips feeling absolutely terrible.
Thankfully, I stopped just stretching everything and started focusing on what actually mattered:
â Hip Internal Rotation
Better IR = smoother, deeper squat positions.
â Hip Flexor Strength
Most âtightâ hip flexors are weak and undertrained.
â Pelvic Control
If your pelvis is all over the place, your hips will be too đ
Train these consistently and your hips will start feeling WAY better under the bar.
Comment **âERPâ** and Iâll show you exactly how we train this inside the program đ
#crossfitmobility #mobilitywod #ď˝obilitytraining #mobility #squatdepth
This oneâs a love-hate relationship for a reason đ
Our members complain about it⌠and then keep coming back to it.
Because when you actually do it with intention, it lights up your hips in all the right ways and builds strength in positions most people completely avoid.
Thatâs where the real change happens.
Run 2 sets of 5â8 reps with a 2-second pause and donât rush it⌠this one hits different when you slow it down.
Give it a shot and let me know how spicy it feels đśď¸đśď¸
STAY READY đâ
#mobility #hipmobility #mobilitytraining #mobilitywod
Most people attack their overhead by endlessly stretching their shouldersâŚ
Meanwhile their thoracic spine barely moves and their scapula are stiff as hell đŽâđ¨
Your shoulders donât work alone.
If the thoracic spine and scapula canât do their job, the shoulders are forced to compensate. That's usually when things start feeling tight, unstable, or painful under the bar.
Save this if your overhead always feels tight đ #mobilitytips #ď˝obilitytraining #mobilitywod #crossfitmobility #mobility
Still having trouble with your squat depth?
Comment âERPâ to try my mobility program FREE for 7 days and fix your hips!
#mobilitytips #squatrange #squatdepth #hipmobility
Hamstrings always feeling tight? đą
You probably donât need more random stretching... you need better movement and strength through those deeper ranges.
Comment âASS2GRASSâ and Iâll send you a free 5-day squat mobility program đ
#mobilitywod #ď˝obilitytraining #mobility #crossfitmobility
This one looks weird as hell⌠but I love it đ¤ˇââď¸
There are two ways to approach it:
Go passive and rotate toward the ceiling, letting your hips lift to open up the spineâŚ
Or go active⌠keep your hips pinned down and use your back to lift the stick.
Same movement.
Completely different stimulus.
One helps you access range, the other helps you own it.
Mix both in and youâll start to feel a big difference in how your spine actually moves.
Give it a shot and send this to someone who needs more rotation in their life!
STAY READY đâ
#mobility #mobilitytraining #crossfitmobility #thoracic
Want a stronger overhead squat? đď¸ââď¸
Better overhead positions come from building strength and control through the ankles, hips, thoracic spine, and shoulders not just stretching them.
Train your mobility with intention đâ
Comment âERPâ for more strength-based mobility work like this đ
#crossfit #mobilitywod #ď˝obilitytraining #mobility #strengthandmobility
Squat feeling off? Hips feel jammed? Low back taking a beating?
Yeah⌠squatting a lot will expose that fast.
When youâre loading squats week after week without enough joint capacity, your hips and ankles stop doing their job and your low back starts picking up the slack.
Thatâs when things start feeling stiff, restricted, and beat up.
Instead of stretching your life away, try these 3:
⢠Deep Lunge Iso
⢠90/90 Adductor Liftoff
⢠Eccentric Pigeon
Run them with intention and youâll feel the difference in your squat almost immediately.
Comment âERPâ if you want a program that actually helps your hips, ankles, and back move (and perform) better đ
#weightlifting #crossfit #mobility #ď˝obilitytraining #mobilitywod
15 minutes a day changed everything đâ
Not because I was âstretching moreââŚ
But because I started training my mobility with intention, consistency, and intensity.
Thatâs when the body really starts to change.
Follow for mobility that actually carries over to your lifts and your life đ
#weightlifting #crossfit #mobility #ď˝obilitytraining #mobilitywod
The biggest area of opportunity for most people to improve their front rack is Shoulder External Rotation!
When it comes to improve shoulder external rotation, itâs not just about stretching into that positionâŚ
Itâs also about addressing the muscles that limit this shoulder function, and then to also build strength in the position as well! Gives these a try and tell me how your front rack feels after!đ
#ď˝obilitytraining #weightlifting #crossfit #mobility #crossfitmobility #shouldermobility
This is where it all starts to come together đ
Youâve built the range. Now itâs about showing you can actually hold it when it counts.
And if youâre just jumping in ... perfect timing! You can join The End Range Program anytime and get right to work.
This week inside ERP:
â Deep hip flexor + ankle stability work
â MAX effort Active Squat hold đ
â T-spine + shoulder control
â Spicy groin + hip rotation work
â Hamstrings + ankles to finish strong
This is where mobility becomes real strength.. Comment âERPâ for a 7-day free trial đ
Letâs go! #ď˝obilitytraining #PrimalWOD #mobilitywod #endrangeprogram
STAY READY. đâ
