why is that poor girl wearing a mask? i can't understand the reasoning behind it are you trying to be a model citizen? i won't go on, other than to say great video
Thanks so much Sir I have been having serious back pains for 3months immediately i did the scorpion pec stretch i heard a sound and the lower back pain disappeared 😢
5. Scorpion Pec Stretch 3 x 15-20 4. Hip 90/90 3 x 7-9 3. Elevated Eccentric Pigeon Pose 3 x 5-7 or 4-6 seconds 2. PVC Pipe Walks 5 x 15 meters 1. Thoracic Extensions over a wheel 4-5 x 15 seconds
🎯 Key Takeaways for quick navigation: 03:34 🦂 Stretch for Pec: Scorpion pec stretch is beneficial for football players, wrestlers, and shot putters to lengthen the pec muscle. Recommended daily for improved flexibility and neuromuscular facilitation. 05:29 🔄 Hip Stability: Hip 90-90 exercise enhances hip stability and control. Perform three sets of 7-9 reps on each side to improve glutes, lower back, and abs, benefiting various athletes. 06:57 🕊️ Piriformis Relief: Elevated Eccentric Pigeon Pose aids field athletes prone to rapid cuts, preventing lower back pain. Recommended for weight lifters and young athletes to address piriformis tightness. 09:32 🚶 PVC Pipewalk: Walking on a PVC pipe helps alleviate tight Achilles, plantar fasciitis, and improves foot mobility. Daily walks promote proprioception and foot stability, enhancing overall performance. 11:24 🔄 Thoracic Extension: Thoracic extension over a wheel enhances upper back mobility, vital for athletes like weight lifters and wrestlers. Regular practice improves posture, lat strength, and contributes to overall well-being. Made with HARPA AI
This is incredible bro, I implemented all of these in my training and I am even more jacked and have more depth in my leg exercises! I feel great as well as far as recovery.
I‘ve been training and doing sports competitively since I‘m 12. But only learned how to stretch properly when I was 19. I‘m 20 now and this could’ve prevented me from struggling with injury for the last 4 years of my life.
That’s the sad part about it, our coaches should have encouraged stretching/mobility exercise. I remember back to HS sports and I was never told the differences between dynamic vs static stretching. I also now understand why I plateaued throwing discus lol
@@SternSupremacy kinda sucks for me now but I def know now this +really feasting up would've helped me tremendously the last 6 years, I've increased my caloric intake recently and have been consistently athletic + weight training and I've gained ~35 lbs in the last 1.5 yrs 😭 couldn't gain anything for 6 years prior
Thoracic extensions can be done with a regular foam roller or PVC pipe as well. Lay on the foam roller/pipe with your upper/mid-back, and sweep your arms from your hips to touching together overhead, while keeping the backs of your hands either touching the floor or as close to touching the floor as you can get. Roll up and down the foam roller and work any trouble spots in your back. It's a great stretch and really helps with that overhead position for barbell work.
Timeless video, 2yrs after graduation I’m trying get fit and play in a mens league and couldn’t figure out why I just didn’t look or feel as fluid. Felt so stiff and I was thinking just lifting and running I get back to the same shape.
Thoracic Extensions can be done with a Swiss ball if you roll back with hands reaching underneath a couch or bed. Definitely one of the best stretches I've done, thank you!
Dude thanks again for these helpful videos! It must be tough to be an Olympic lifting channel as most people stray away from this due to difficulty (I was like this myself, I lied to myself that my squat, bench, and deadlift was enough and that is just not the case when you face the truth lol). I hope this channel and others similar will make the olympic lifts more mainstream and people will see how they can actually unlock an athletic version of themselves! I use to say things like "You don't need olympic lifts to become a better athlete" and it was just to make myself feel better for not being able to do them. I am eating my words and regretting not implementing this kind of training earlier as I am seeing just how beneficial these exercises are! Thanks man!
I agree with you that Olympic lifts will make you a much better athlete. But for most people it’s not worth taking the time away from their sport to learn the snatch and clean and jerk unless they plan on competing in weightlifting. I think learning the clean alone will give athletes the biggest bang for their buck in terms of increasing their speed and explosiveness. That’s what I’m currently doing. I spent probably 6 months or so doing strictly Olympic lifts, but I felt like they were really detracting from my other lifts and athletic endeavors. So now I stick to just doing cleans.
Kudos for including the PVC pipe walk. The feet are the foundation and very neglected. I always start my mobility work by stomping a tennis ball, but will try the PVC walk. It looks like the exercise is good for core stability too.
Hey Dommin, i found out that its called Yoga Wheel. www.amazon.de/s?k=yoga+wheel&adgrpid=72573133098&gclid=Cj0KCQjwzYGGBhCTARIsAHdMTQwq6Gs2z2TFoUNh2f6ykIPv9fSBxde7OArCjmaDeWWidzTo_wvxtp4aApOyEALw_wcB&hvadid=353015928408&hvdev=m&hvlocphy=9042538&hvnetw=g&hvqmt=e&hvrand=12877819345181818647&hvtargid=kwd-327701325764&hydadcr=3561_1724760&tag=hydrdespg-21&ref=pd_sl_1bz47yo50b_e And i learned the pipe exercise with a foam roller and it works just fine.
Great and concise video! Thanks! I would like to know Where can I get that pvc pipe. Perhaps a dumb question but this pipe is covered with something that helps the grip.
Do you recommend a short warm-up before doing these movements? Also how much rest between the sets? I love your content by the way! Hope to see some rugby-related videos sometimes as well!
When I first done the hip 90/90 I couldn’t even lift my legs down 😂 took weeks to get it found out my glutes weren’t activating properly high started from patellar tendinitis
Coach, Mahalo for your awesome and informative videos. Question for a 55yr old father, coming back to help out my 7th grade son with wrestling. From decades of pure deception of old knees theories, crunch knees, wear and tear, arthritis, you can no longer demonstrate a smooth shot. I introduced wrestling to my kids since 5yrs old( they are in HS, Middle, ES). They live the "wrestlers heart." up against diversity...wrestlers tenacity never quits, and finds a way. Coach watching your videos, what exercises can i rebuild my crunchy knees, so i can actually level change so my right calve is pretty much sitting on my right butt cheek (that compressed) than i slowly transition my right knee to just tap the mat to drive into my shot? I'm very flexible still at 55 but i know some certain weight training and stretches i can incorporate to strengthen my knees to feel better to squat in that level change position. Mahalo Coach..Dana ps. I subscribe and returnee viewer to Garage Strength...
Sign Up for FREE for 7 Days of our Athlete Strength Training App - Peak Strength 👉 www.peakstrength.app/?YT&Video&APP&MobilityAthletes
I already do 1,3,4,5 pretty regularly
@@Roberttang20 Great job 👍
HOW BIG?!?! IM LITERALLY ON AMAZON RN!
Stop talking so much.
why is that poor girl wearing a mask?
i can't understand the reasoning behind it
are you trying to be a model citizen?
i won't go on, other than to say great video
This channel is a goldmine hidden gem
Thank you! That means a lot 💪
True dat!
it really is
For real. I’m late to the party
Thanks so much Sir I have been having serious back pains for 3months immediately i did the scorpion pec stretch i heard a sound and the lower back pain disappeared 😢
5. Scorpion Pec Stretch 3 x 15-20
4. Hip 90/90 3 x 7-9
3. Elevated Eccentric Pigeon Pose 3 x 5-7 or 4-6 seconds
2. PVC Pipe Walks 5 x 15 meters
1. Thoracic Extensions over a wheel 4-5 x 15 seconds
Fantastic information my friend. Really appreciate it. Thanks again
Remember guys we use to stretch wrong...Dynamic stretch is for activity and static stretching is for after activity to relax muscles....
Thanks Captain Obvious
@@dariansterns187 Alr captain no one asked
Thank you
So is this dynamic or static
I love you bro I just discovered imma Dynamic strength type so this’ll help me reach thy clit
over 50 athlete here.. this is my new favorite mobility routine.. thanks
I'm adding these to my daily routine. Thank you Sir! Great content as always.
Glad you like them!
Best Coach in the World💪🏿
I was able to break a mental barrier and hit a jerk PR because of this channel. Great stuff here.
आप ने जो बताया बहुत ही अच्छा बताया धन्यवाद 🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏
Wish I found this while I was playing ball in college.... thanks for posting this gem.
tennis player and weightlifter here. had a bad day of deadlifts and back has never been the same. I'm hoping this does the trick
This is the video I wish I have watched even before I knew basketball and lifting weights. THANK YOU FOE THIS GEM OF INFORMATION!
These are my go to daily mobility exercises...thank you.
🎯 Key Takeaways for quick navigation:
03:34 🦂 Stretch for Pec: Scorpion pec stretch is beneficial for football players, wrestlers, and shot putters to lengthen the pec muscle. Recommended daily for improved flexibility and neuromuscular facilitation.
05:29 🔄 Hip Stability: Hip 90-90 exercise enhances hip stability and control. Perform three sets of 7-9 reps on each side to improve glutes, lower back, and abs, benefiting various athletes.
06:57 🕊️ Piriformis Relief: Elevated Eccentric Pigeon Pose aids field athletes prone to rapid cuts, preventing lower back pain. Recommended for weight lifters and young athletes to address piriformis tightness.
09:32 🚶 PVC Pipewalk: Walking on a PVC pipe helps alleviate tight Achilles, plantar fasciitis, and improves foot mobility. Daily walks promote proprioception and foot stability, enhancing overall performance.
11:24 🔄 Thoracic Extension: Thoracic extension over a wheel enhances upper back mobility, vital for athletes like weight lifters and wrestlers. Regular practice improves posture, lat strength, and contributes to overall well-being.
Made with HARPA AI
This is incredible bro, I implemented all of these in my training and I am even more jacked and have more depth in my leg exercises! I feel great as well as far as recovery.
i dont have the wheel but recently i noticed stretching the same way over a swiss ball feels great. u just wanna lay there for minutes
great video.
That 90/90 hit the spot thank you
That's awesome!
My god!
Pipe walks and Hip 90/90 feel amazing to do!
thanks so much for this video. Surprised it's not more popular
Glad you liked it! Happy to help 💪
Can’t find any information for the pipe walks could you help me out
I‘ve been training and doing sports competitively since I‘m 12. But only learned how to stretch properly when I was 19. I‘m 20 now and this could’ve prevented me from struggling with injury for the last 4 years of my life.
dang. Hopefully these help you out.
That’s the sad part about it, our coaches should have encouraged stretching/mobility exercise. I remember back to HS sports and I was never told the differences between dynamic vs static stretching. I also now understand why I plateaued throwing discus lol
@@SternSupremacy kinda sucks for me now but I def know now this +really feasting up would've helped me tremendously the last 6 years, I've increased my caloric intake recently and have been consistently athletic + weight training and I've gained ~35 lbs in the last 1.5 yrs 😭 couldn't gain anything for 6 years prior
Can you tell me about it
Where do you get the pipes for for the pvc pipe line and the wheel extension?
Thoracic extensions can be done with a regular foam roller or PVC pipe as well. Lay on the foam roller/pipe with your upper/mid-back, and sweep your arms from your hips to touching together overhead, while keeping the backs of your hands either touching the floor or as close to touching the floor as you can get. Roll up and down the foam roller and work any trouble spots in your back. It's a great stretch and really helps with that overhead position for barbell work.
Timeless video, 2yrs after graduation I’m trying get fit and play in a mens league and couldn’t figure out why I just didn’t look or feel as fluid. Felt so stiff and I was thinking just lifting and running I get back to the same shape.
I did it along, feels great
Thank you.
Thoracic Extensions can be done with a Swiss ball if you roll back with hands reaching underneath a couch or bed. Definitely one of the best stretches I've done, thank you!
thanks
Great Stuff Coach!
Thank you Sir 🙏
This is actually gold.
Thank you sir!
Thank you. Happy to help 💪
Thank you Big Man, this is amazing material.
You are awesome. Thank you Dane.
excellent tutorial
Thank you. I feel really tight alot and im trying to work on mobility and flexibility now more often
Keep it up. Good luck 👍
T TOTALLY Awesome man!!!!! Thanks
My favorite episode so far. Thanks!
I needed this. Excellent content as always.
Thank you. Really appreciate it 🙏
Hey man Im a football coach from Turkey and this is awesome stuff! Thank you for sharing!
Glad you enjoyed it!
thanks for the very good information
wonderful stuff
Very helpful
These are all money, effective and time efficient, I will be adding all 5 to my routine.
Impressive! Thank you.
Been using the pec stretch after foam rolling and it’s a game changer-a swimmer
Good video.
great content
i need to incorporate this into my training rountine
Very informative, thank you!!!
I am so glad I found this channel
Glad you liked it!
Dude thanks again for these helpful videos! It must be tough to be an Olympic lifting channel as most people stray away from this due to difficulty (I was like this myself, I lied to myself that my squat, bench, and deadlift was enough and that is just not the case when you face the truth lol). I hope this channel and others similar will make the olympic lifts more mainstream and people will see how they can actually unlock an athletic version of themselves! I use to say things like "You don't need olympic lifts to become a better athlete" and it was just to make myself feel better for not being able to do them. I am eating my words and regretting not implementing this kind of training earlier as I am seeing just how beneficial these exercises are! Thanks man!
Yeah O Lifts are severely underrated 💪
I agree with you that Olympic lifts will make you a much better athlete. But for most people it’s not worth taking the time away from their sport to learn the snatch and clean and jerk unless they plan on competing in weightlifting. I think learning the clean alone will give athletes the biggest bang for their buck in terms of increasing their speed and explosiveness. That’s what I’m currently doing. I spent probably 6 months or so doing strictly Olympic lifts, but I felt like they were really detracting from my other lifts and athletic endeavors. So now I stick to just doing cleans.
This video is actually unreal! Will be recommending 🙏
1. Lengthening is strengthening
2. Scorpion pec stretch
3. Hip 90 90
4. Elevated Eccentric Pigeon
5. PVC pipe walks
where can i get that wheel?awesome stuff man! more power to you.thanks
Kudos for including the PVC pipe walk. The feet are the foundation and very neglected. I always start my mobility work by stomping a tennis ball, but will try the PVC walk. It looks like the exercise is good for core stability too.
Hi. What is that roller for walking? Where to get? Thanks for video, will try!
coaching points:
1.scorpion pec stretch
2. hip 90/90
3. Elavated eccentric pigeon
4. pvc pipe walks
5. thoracic ext. over wheel
Extremely helpful thank you 👍🏻
Glad it helped!
AMAZING, thank you!!
good stuff....thanks a lot
Glad you liked it!
pls tell something for joint strength
2 Questions: What diameter PVC Pipe? And were do you get a wheel? I am new to things and I would like to try these exercises out. Thx
Hey Dommin, i found out that its called Yoga Wheel. www.amazon.de/s?k=yoga+wheel&adgrpid=72573133098&gclid=Cj0KCQjwzYGGBhCTARIsAHdMTQwq6Gs2z2TFoUNh2f6ykIPv9fSBxde7OArCjmaDeWWidzTo_wvxtp4aApOyEALw_wcB&hvadid=353015928408&hvdev=m&hvlocphy=9042538&hvnetw=g&hvqmt=e&hvrand=12877819345181818647&hvtargid=kwd-327701325764&hydadcr=3561_1724760&tag=hydrdespg-21&ref=pd_sl_1bz47yo50b_e
And i learned the pipe exercise with a foam roller and it works just fine.
What about replacing the thoracic extension over the wheel with a classic back bridge?
When you do the PIPE walk, do you do it on a soft roll or a rigid one?
Great video
Yes 🔥🔥🔥 this is awesome!
Hey there! That are awesome exercises! Are they also compatible as cooldown?
MAN,THANKS A LOT FOR THIS !
Thanks for the great content, man
Happy to help 💪
That last exercise is killer!! I bought one of those wheels just for that. I have a very hard time with upper back rounding
Glad it helps 💪
How tall is your thoracic roller? I'm looking to buy one.
@@scottmcleod1470 8 - 10 in
@@GarageStrength Great! Thank you!
@@GarageStrength where did you buy one? Would any cheaper wheel on Amazon work?
Great and concise video! Thanks! I would like to know Where can I get that pvc pipe. Perhaps a dumb question but this pipe is covered with something that helps the grip.
Love these stretches. Where can I find the pipe used in the video for #2?
Where do you get the wheel for the thoracic stretches?
Would you able to do the pipe walks on a really firm foam roller?
can you do throacic extension on foam roller
For that last one what if we dot have a wheel? Is there an alternative? Also thanks for this vid needed it
foam roller should have similar effect
@@armasluis23 actually we have different sizes swiss ball at my gym so i used the smallest one...really does open up the chest and upper back
Do you recommend a short warm-up before doing these movements? Also how much rest between the sets? I love your content by the way! Hope to see some rugby-related videos sometimes as well!
Saving this video, there's a couple of exercises here that I'm currently not doing
Glad you found the exercises helpful. Hopefully they work well for you 👍
anyone suggests accessible alternatives for the equipments that are needed for these exercises?
Hi, What is the diameter is the pvc pipe you use for the thoracic extension over the wheel ?
How big/tall does the thoracic roller need to be? Looking to buy one.
8 to 10 in
@@GarageStrength Any recommendation on brand?
Every athlete ???
I think it's for Every human.
Thanks for good video.
And what about the ATG split squat..?
Anyway Great Video 👏🙌🌅
#2 & 3 for anterior pelvic tilt no doubt
Any help for improving balance
What do you wrap around the PCV?
Where do you find a wheel for the thoracic extension? How tall and wide is it?
When to do them
Guide about Greco-Roman wrestling please
Great video as always! is the thoracic extension still effective if the exercise performed over a foam roller?
When I first done the hip 90/90 I couldn’t even lift my legs down 😂 took weeks to get it found out my glutes weren’t activating properly high started from patellar tendinitis
Where can I get hold of necessary equipment to do these exercises ?
English subtitle please
Love the pvc pipe walk!
The best!
@@GarageStrength what is wrapped around it? Thanks for the video!
what wheel are you using for the thoracic extension over a wheel?
Heyy how do we get theses equipments ? Thanks
I need that thoracic wheel though
For the pvc pipe walk can I do it on my firm rolling foam?
Is it good or bad if your back Cracks when you do the scorpion stretch ?
Coach, Mahalo for your awesome and informative videos. Question for a 55yr old father, coming back to help out my 7th grade son with wrestling.
From decades of pure deception of old knees theories, crunch knees, wear and tear, arthritis, you can no longer demonstrate a smooth shot.
I introduced wrestling to my kids since 5yrs old( they are in HS, Middle, ES). They live the "wrestlers heart." up against diversity...wrestlers tenacity never quits, and finds a way.
Coach watching your videos, what exercises can i rebuild my crunchy knees, so i can actually level change so my right calve is pretty much sitting on my right butt cheek (that compressed) than i slowly transition my right knee to just tap the mat to drive into my shot?
I'm very flexible still at 55 but i know some certain weight training and stretches i can incorporate to strengthen my knees to feel better to squat in that level change position. Mahalo Coach..Dana ps. I subscribe and returnee viewer to Garage Strength...
Please make a podcast
We actually have a podcast. You can check it out here 👉 th-cam.com/channels/XhO-wG-rVTDEm2Ovun3gWg.html
where can I get one of those thoracic mobility wheels?