For the fitness athlete, ankle mobility may be the most critical joint in the body. Without adequate ankle dorsiflexion, many functional movements like squats, push presses, and running will have altered form. The following article will outline what we believe to be the five best drills to improve ankle mobility. As an illustration of how poor ankle mobility can impact …
The functional fitness athlete participating in the sport of fitness and Olympic weightlifting challenge their full-body mobility more than almost any other form of activity. Without proper mobility, these athletes sacrifice optimal positioning, slowing them down and decreasing the weight lifted. One of the most common mobility limitations these athletes will see is in their overhead positioning. In this article, …
On Episode 4 of the Performance Plus Podcast Dr. Zach Long and Coach Johnny B discuss how to program mobility work. Topics include The most important detail of programming mobility How to structure a mobility program When to implement mobility work (before or after a workout) The appropriate amount of time to foam roll/do lacrosse ball work What to do …
On episode 3 of the Performance Plus Programming Podcast, gymnastics expert Pamela Gagnon joins Coach Johnny B to detail the strict strength pre-requisites for gymnastics movements. Here are the topics we covered in this episode: The 2 foundations of gymnastics movements How many reps of strict gymnastics do we need to have before progressing onto kipping? One of the best …
The Butterfly Pull-up is an advanced pull-up variation used by athletes participating in the sport of fitness. This movement requires significant strength, mobility, and coordination to perform. Fitness athletes perform the butterfly pull-up because it allows them to perform more pull-ups in less time, which creates a large benefit in competition. But many athletes fall into the trap of jumping …
Let’s begin with the elephant in the room. Usually, we see a post of an athlete performing Butterfly Pull-ups and we see 100s of comments that say “not one pull-up done.” Ok. Let’s be real. First, if you understand the purpose of the butterfly pull-up you wouldn’t feel a need to make that comment. Second, if you understand the basics …