MASH, MOBILIZE, MOVE
Last week we talked about the importance of rolling out or mashing your tight and restricted tissues. This simply drives blood flow to the area and allows the muscles and connective tissues to be more responsive when stretching or mobilizing.
We also discussed the importance of hamstring and low back range of motion as well as being able to differentiate between a stable spine and an adaptive spine. This helps us quickly and subconsciously go through tasks like putting on our pants and picking up laundry baskets without killing our disks, nerves, joints, and muscles.
On the contrary, when we are good at doing this, it protects and strengthens those tissues over time.
Now, we can learn about the DEADLIFT
The deadlift is a cornerstone of every legitimate strength and conditioning program and a highly repetitive movement pattern that can either build insane amounts of strength and spinal protection or quickly destroy tissue and cause severe pain.
—The thing that differentiates those two outcomes is awareness and tension—
Whether it’s a barbell, dumbbell, kettlebell or any other odd object, you must be aware of how to use your hips and hamstrings as well as your shoulders and lats (Latissimus Dorsi). If you’re aware of this, then all you’ll need to bring to the game is muscular tension and you’ll be safe and strong.
Awareness and tension will help you dominate the deadlift and unleash your inner power and protection.
Good Luck. Keep Movin’
00:00 – HEALTH IN A HEARTBEAT—M3—MASH, MOBILIZE, MOVE ft. “The Deadlift”
00:05 – Revisiting the Importance of Rolling Out
00:20 – Revisiting the Importance of Hamstring & Low Back Range of Motion
00:26 – Differentiate Between a Stable Spine & an Adaptive Spine
00:45 – Dr. J Demonstrates & Discusses the DEADLIFT
01:22 – Understand: The Object Doesn’t Matter—AWARENESS & TENSION Remain Consistent
01:31 – Dominate the DEADLIFT—GOOD LUCK & KEEP MOVIN’
We talked about hamstrings with the Hing—Flexion—Hinge and how important it is to have long hamstrings.
Well…some of us don’t.
If that’s the case, then the Hamstring MASH is something great to add.
Although we see Dr. Jared working closer to the hip, working the middle potion (closer to the knee) is just as important.
Not only that, but this is a BIG tissue, so don’t neglect the outside and inside portions of the hamstrings.
There will be multiple points of offloading and balancing, so make sure you’re in a scenario where you’re not overwhelming tissues and you feel comfortable.
This is a one-minute video, but you can easily spend 3-4 minutes on each hamstring to loosen things up from the IT band to the groin.
GOOD LUCK & KEEP MOVIN’
00:00 – HEALTH IN A HEARTBEAT – Hamstring MASH
00:05 – Importance of Hamstrings
00:20 – Dr. J Demonstrates & Explains Hamstring MASH
01:02 – Treatment, Education & Awareness
Dr. J’s favorite exercise—The Hinge-Flexion-Hinge—does so many things in one simple drill. It is a core awareness drill, hamstring drill, a full posterior-chain stretch, and a test for highly repetitive daily tasks.
Long story short…can you touch your toes safely?
Let’s Take a Closer Look
With proper posture, hinge at the hips to enter a hamstring stretch. Ensure that you are creating a flat line with your back before going into a forward fold—your low back should maintain roughly the same angle throughout the hinged position. This stretch will be maximized through the hamstrings, while the lumbar spine stays quiet. You should also focus on getting a lot of “roll” through the mid back and shoulders as you move into a full flexed position.
As this piece of advice is critical to optimal mechanics in any movement
To return to the hinged position with a flat spine before standing up
| 00:00 – HEALTH IN A HEARTBEAT – Hinge Flexion Hinge |
| 00:05 – Dr. J describes why this is his favorite exercise |
| 00:28 – Dr. J breaks down each component |
| 00:34 – 1 – Hamstring stretch & flat spine |
| 00:38 – 2 – Forward fold |
| 01:00 – 3 – Importance of returning to hinged position w/ flat back |
| 01:07 – Treatment, Education & Awareness |