{"id":1785,"date":"2024-08-12T10:39:41","date_gmt":"2024-08-12T09:39:41","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=1785"},"modified":"2024-08-29T11:07:29","modified_gmt":"2024-08-29T10:07:29","slug":"stick-drills-mobility-strength-power","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/workouts\/stick-drills-mobility-strength-power\/","title":{"rendered":"Try these stick stretches for greater mobility"},"content":{"rendered":"\n

Working on your mobility is just as valuable as your strength training. Without good mobility, you won’t be able to get the most from your workouts. So humble tools like foam rollers<\/a> can be as useful to have at home as dumbbells or kettlebells. There are other, even simpler tools that can enhance your mobility and hence your workouts too.<\/p>\n\n\n\n

You may not have noticed it, but the chances are your gym has a wooden stick made of dowel about an inch thick lying around somewhere. This simple tool is useful for practicing the bar path of big lifts, and can also be used to add serious strength and power.\u00a0<\/p>\n\n\n\n

Using a stick for mobility stretches can help increase your control through large ranges of motion. The more control you have of your big joints, such as the shoulders and hips, the more mobility and stability you develop. Mobility and stability of a joint allows the body to produce greater power.<\/p>\n\n\n\n

The stick takes advantage of mechanical leverage to make it easier to overcome the body\u2019s resistance to bending.<\/p>\n\n\n\n

It\u2019s a great addition to your warm-up after a pulse-raiser, so make sure your muscles and joints are warm and focus on the areas you will be working on in the session.<\/p>\n\n\n\n

How to do these stick mobility stretches<\/h3>\n\n\n\n

If you\u2019re doing overhead work, do the first drill. If you\u2019re squatting, focus on the drills that target the hips.<\/p>\n\n\n\n

I’d suggest spending at least 30 seconds on each stretch because the benefits get greater as the hold is held. If you have the time, hold each move for one to two minutes.\u00a0Add this to your warm-up at least once a week and work up to three times.<\/p>\n\n\n\n

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Why you can trust the workouts in Men’s Fitness<\/h3>\n<\/div>\n\n\n\n
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At Men\u2019s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For over 16 years, we\u2019ve been publishing authoritative health and fitness content \u2013 written by our expert editors and contributors. Each of our workouts has been created and tested by either a highly experienced editor or expert contributor. These stick stretches were suggested by David Arnot, co-founder of London\u2019s Evolve353<\/a> gym.<\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n

Try these four stick mobility stretches<\/h3>\n\n\n\n
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  1. Shoulder ‘dislocation’<\/a><\/strong><\/li>\n\n\n\n
  2. Side rotation<\/a><\/strong><\/li>\n\n\n\n
  3. Lat stretch<\/a><\/strong><\/li>\n\n\n\n
  4. Hip stretch<\/a><\/strong><\/li>\n<\/ol>\n\n\n\n

    1. Shoulder ‘dislocation’<\/h4>\n\n\n\n
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    \"Man<\/figure>\n\n\n\n
    \"Man<\/figure>\n<\/figure>\n\n\n\n

    Why I like it:<\/strong> This is a moving shoulder \u2018dislocation\u2019 to improve control through the range of movement rather than a stretch. It\u2019s great for shoulder health and to improve the overhead squat position.<\/p>\n\n\n\n

    How to do the shoulder ‘dislocation’:<\/strong><\/p>\n\n\n\n