1 test mobiĺty 1:20 45 graden 2 Foam roller under shoulderblade 2:16 3, something block 3:25 Stick and block. Op de knieen Eleboow schouder hoogte Handen naar buiten wijzen Heupen naar achter. Druk de borstkas naar binnen naar de shouder werken. Niet je onderrug naar binnen brengen. Druk 5 secondens drukken en ontspan 5 keer in 1 set. en 2 en 3 sets 4. 4:54 actief Zelfde oefening als nummer 1. Squad down maar net je knieën naar buiten gewezen. Naar voren. Een arm op de grond. En een arm opnde hoofd en draaiennnaar buiten. Pauzeren in de lucht 2/3 seconden en door Variaties 5:45 level 1 en 2 10 keer per kant en 2/3 second vasthouden 4/5 sets for tight shoulders. Warmup 2 tot 3 keer in de week. Recap in dutch (english) I know it is also written in the description but I didn't understand so i put them for myself
Thanks for this. I've been subbing front squats for traditional squats because I couldn't get my hands on the bar behind my head. After one round of these I was able to complete a full 5x5 of traditional squats. It wasn't pretty but it's a start.
Hey, after this video you're now able to do barbell squats on your back? i'm in a position where it's not possible for me to get both hands on the barbell for normal back squat as i don't know which one but my body part is tight.
@@Enigma-kj9eu yes, that's right. Any time I'm going to squat I do these exercises right beforehand. I'm not very bendy so not nearly the same ROM as this guy but doing these stretches 100% help. Ymmv if it doesn't work for you as fast as it did for me then anytime you work out do these stretches after you warm up regardless of if you're doing squats that day.
Damn, I love this series! It really has revolutionised things for me. Mainly, just addressing underlying issues in all three of the areas that you focused on. Just worked through all three, can't wait to integrate it into my routines!
Squat mechanics on high bar squat vs low bar squat would be really useful. Do you start unlocking at hip or knees, when in range of motion should knees go in front of feet, what moves first when coming out of the pocket, do you have a breathing routine, is there recommended feet width and so on. Basically, would be really interesting to hear about your thought processes and what you focus on during the different parts of the squat motion.
Squat mechanics will change depending on the person's anatomy. I'm tall, long femurs and shins so I actually end up with quite a lot of knee travel over the foot. Others won't have this issue. I'd encourage you to experiment and see what feels most comfortable for you :)
I’m doing your whole squat series - my ankles, hips, and upper body are incredibly stiff with poor range of motion. It’s already super helpful (embracing the suck.) What can I do to prevent sandwiching during my squats? I can’t keep my chest up at all.
Hi Tom I have been wanting some proper mobility exercises for different joints and movements. Your channel is exactly what I needed! Thank you for making these videos and all the best for u!
Hey Tom! Ty for your help! Ive begun to base all my training via your yt videos! Huge help and I tell all my athletic friends about u. I have a question, I'm a breakdancer, and in this dance is a freeze move called the Air Chair, which is an advanced varient of the Chair Freeze. Many rookies can get this move no problem, others, like myself, have been failing to aquire this freeze. I would love to see a video on "can't Chair freeze? Try these exercises!" So far, most dancers achieve this move by force, rather than careful planning, it would benefit this niche dance culture greatly if we could score some of your expertise.
weird, chair freezes are pretty easy to pick up, even for non b boys. you need strong lats. practice tucking your elbow into your side & planting that wrist. if you can do any human flag work, that'll help your abdominals / obliques get strong enough. beyond those 2 components, it's a matter of balance. good luck man & post some progress!
Love the series, another limiting factor for me during overhead squat is wrist pain. My wrists also limit my front rack position during squat cleans and front squats. Any routines to support wrist mobility?
Great video just a question on the stick exercise. When doing that I feel like my left shoulder is gonna pop out so I’m afraid of dislocating it. Can I do the exercise without forcing an external rotation?
Hi Tom, I am really liking your videos and they have helped me greatly in getting more mobile and reducing the general aches and pains in life, so thank you. I recommend you a lot to people I know with similar complaints as my own because your style is very accessible and you accept that not many men (and some women) can touch their toes let alone do a pike, so keep it up and I am sure you will get as many subscribers as some of the more intense and often negative (DON'T DO THIS! DON'T EAT THIS! NEVER DO THIS EXERCISE! you know the types I'm referring to) training videos on youtube, which I for one dislike. Although I do have a request, I am a kayaker and like to do freestyle (the bouncing around on waves showing off variety of paddling) but I struggle with a lot of the movements because I simply cannot twist quick enough to pull off the tricks. I accept that I am at the start of gaining mobility and core strength (6 months or so starting from a point of not being able to bend down to pick something off the floor) but other than working on core strength, is there something gymnasts do to build the speed into their twists? Is that a possible video or would carrying on with mobility and core training videos that you and others have made work to increase speed? Keep up the good work.
You send Tom Merrick the most arse kissing message ever and he says nothing. Mention his neck and he's straight back to you. Pfft, youtube celebs, who needs them?
During the kneeling twist test I feel pressure & tightness in my back right hamstring under my glute. This hamstring has been a problem with everything I do since I hurt it years ago. How do you think I could fix it?
Hey Tom, Like your videos especially like anything with thoracic mobility. My question is about the neck in your routine. I have some neck issues meaning I overwork my neck. Wondered if there are alternative placements is our hands. (Hands behind your hand look to be pulling head forward) Just looking for your thoughts and suggestions. Thanks in advance.
When you do the Butcher Block I noticed your hips were lower than your shoulders compared to other times I've seen this, is that better for any reason.
hows the ring working??? regarding the video, thanxs again, good work .... ive been doing the squats rotation for months and didnt notice much progress :(
A ring? In this video you look very tall,Long legs.i think you are more tall than Daniel vadnal.i love you'r vídeos and i know how many hours take to do,make the edition,music,etc
Maybe you try a closer stance on the squat and try glute activation excercises before training as warm up. I helped me to really acticate my glutes and actively rotate my legs.
Something you could do it lay somewhere where your head can go over the edge (I use the top of my stairs because I can lay on my back with my head sticking over the first step, therefor I have to keep it up with my neck muscles/traps) and then do what I was told are called "yes, no's, and maybe's", just nod with your head, then shake like you're saying no, and finally tilt your head trying to get your ear to your shoulder both ways, I do 25 reps of each, then 20 each, then 15, and finally 10 each, with rest as you see fit in-between, I do headstands during the rest near the wall so I dont fall and use my hands to assist, just because I like to do that, but its exhausting and really works your neck a lot
Tom, When you are showing the squat improperly, your tailbone curves in, and what if my tailbone is actually curving out like a J from tight lower back?
As someone who has udergone 2 shoulder surgeries and is unable to back squat (unless I undergo a third one), I can tell you that shoulder fexibility is of extreme importance when it comes to back squats.
1:56 "Especially if you want to do hand-stand or body weight training...". * Shows some crazy shit * Me: Well, not really, no, I haven't thought about hand-stand training.
You deserve waaay more subscribers. Awesome channel and videos. Keep it up. I needed exactly this vid.
1 test mobiĺty 1:20
45 graden
2 Foam roller under shoulderblade 2:16
3, something block 3:25
Stick and block.
Op de knieen
Eleboow schouder hoogte
Handen naar buiten wijzen
Heupen naar achter.
Druk de borstkas naar binnen naar de shouder werken.
Niet je onderrug naar binnen brengen.
Druk 5 secondens drukken en ontspan 5 keer in 1 set. en 2 en 3 sets
4. 4:54 actief
Zelfde oefening als nummer 1.
Squad down maar net je knieën naar buiten gewezen. Naar voren. Een arm op de grond. En een arm opnde hoofd en draaiennnaar buiten. Pauzeren in de lucht 2/3 seconden en door
Variaties 5:45 level 1 en 2
10 keer per kant en 2/3 second vasthouden 4/5 sets for tight shoulders.
Warmup
2 tot 3 keer in de week.
Recap in dutch (english)
I know it is also written in the description but I didn't understand so i put them for myself
Thanks for this. I've been subbing front squats for traditional squats because I couldn't get my hands on the bar behind my head. After one round of these I was able to complete a full 5x5 of traditional squats. It wasn't pretty but it's a start.
Hey, after this video you're now able to do barbell squats on your back?
i'm in a position where it's not possible for me to get both hands on the barbell for normal back squat as i don't know which one but my body part is tight.
@@Enigma-kj9eu yes, that's right. Any time I'm going to squat I do these exercises right beforehand. I'm not very bendy so not nearly the same ROM as this guy but doing these stretches 100% help. Ymmv if it doesn't work for you as fast as it did for me then anytime you work out do these stretches after you warm up regardless of if you're doing squats that day.
Damn, I love this series! It really has revolutionised things for me. Mainly, just addressing underlying issues in all three of the areas that you focused on. Just worked through all three, can't wait to integrate it into my routines!
I love ur videos! I have been incorporating what u shared in the fix ur hips video and I’m already feeling a difference in my squat form
I have to say a massive thank you. Your videos are helping me so much!
Squat mechanics on high bar squat vs low bar squat would be really useful. Do you start unlocking at hip or knees, when in range of motion should knees go in front of feet, what moves first when coming out of the pocket, do you have a breathing routine, is there recommended feet width and so on. Basically, would be really interesting to hear about your thought processes and what you focus on during the different parts of the squat motion.
Squat mechanics will change depending on the person's anatomy. I'm tall, long femurs and shins so I actually end up with quite a lot of knee travel over the foot. Others won't have this issue. I'd encourage you to experiment and see what feels most comfortable for you :)
3:56 best mobility exercises
I’m doing your whole squat series - my ankles, hips, and upper body are incredibly stiff with poor range of motion. It’s already super helpful (embracing the suck.) What can I do to prevent sandwiching during my squats? I can’t keep my chest up at all.
Improve your ankle mobility, probably
Excellent presentation of quality material. Thank you for helping me finally realize a few issues I need to address further.
Love that butcher's block stretch! You're awesome man. Thanks for sharing.
U You are life saver sir, make a video about perfect posture
Hi Tom I have been wanting some proper mobility exercises for different joints and movements. Your channel is exactly what I needed! Thank you for making these videos and all the best for u!
Hey Tom! Ty for your help! Ive begun to base all my training via your yt videos! Huge help and I tell all my athletic friends about u. I have a question, I'm a breakdancer, and in this dance is a freeze move called the Air Chair, which is an advanced varient of the Chair Freeze. Many rookies can get this move no problem, others, like myself, have been failing to aquire this freeze. I would love to see a video on "can't Chair freeze? Try these exercises!" So far, most dancers achieve this move by force, rather than careful planning, it would benefit this niche dance culture greatly if we could score some of your expertise.
weird, chair freezes are pretty easy to pick up, even for non b boys. you need strong lats. practice tucking your elbow into your side & planting that wrist. if you can do any human flag work, that'll help your abdominals / obliques get strong enough. beyond those 2 components, it's a matter of balance. good luck man & post some progress!
Just wanted to say thanks Tom! You've helped my knee pain immensely, now really gotta figure out how to open up my thoracic spine... haha
❤❤❤❤ this one and fix squat is a must for me
Keep on sharing that knowledge 👏🙌🏻
I miss your day of eating (cooking) and nutrition videos. you inspired me to focus on my diet and start cooking! :)
Love the series, another limiting factor for me during overhead squat is wrist pain. My wrists also limit my front rack position during squat cleans and front squats. Any routines to support wrist mobility?
Great video just a question on the stick exercise. When doing that I feel like my left shoulder is gonna pop out so I’m afraid of dislocating it. Can I do the exercise without forcing an external rotation?
Following your splits routine and feeling amazing progress man! Keep it up! 💪🏼
Hi Tom, I am really liking your videos and they have helped me greatly in getting more mobile and reducing the general aches and pains in life, so thank you. I recommend you a lot to people I know with similar complaints as my own because your style is very accessible and you accept that not many men (and some women) can touch their toes let alone do a pike, so keep it up and I am sure you will get as many subscribers as some of the more intense and often negative (DON'T DO THIS! DON'T EAT THIS! NEVER DO THIS EXERCISE! you know the types I'm referring to) training videos on youtube, which I for one dislike. Although I do have a request, I am a kayaker and like to do freestyle (the bouncing around on waves showing off variety of paddling) but I struggle with a lot of the movements because I simply cannot twist quick enough to pull off the tricks. I accept that I am at the start of gaining mobility and core strength (6 months or so starting from a point of not being able to bend down to pick something off the floor) but other than working on core strength, is there something gymnasts do to build the speed into their twists? Is that a possible video or would carrying on with mobility and core training videos that you and others have made work to increase speed? Keep up the good work.
You send Tom Merrick the most arse kissing message ever and he says nothing. Mention his neck and he's straight back to you. Pfft, youtube celebs, who needs them?
great video again, thanks Tom!
You should add a tag for rock climbing ROM training to this.
can you do a video on MCL knee injury recovery?
During the kneeling twist test I feel pressure & tightness in my back right hamstring under my glute. This hamstring has been a problem with everything I do since I hurt it years ago. How do you think I could fix it?
any advice to get the kind of toe mobility shown at 1:32?
Thanks for the series Tom! I did a workshop with Ido it was pretty dope. Kisses
You are a great trainer!! Thank you!
Hey Tom, Like your videos especially like anything with thoracic mobility. My question is about the neck in your routine. I have some neck issues meaning I overwork my neck. Wondered if there are alternative placements is our hands. (Hands behind your hand look to be pulling head forward) Just looking for your thoughts and suggestions. Thanks in advance.
would love some info on how to strengthen the knees
140K !!! Love your videos Tom.
Do you have any videos on patella femoral syndrome?
Very creative and functional ideas
Thank you for such useful information!
Appreciate it. :)
Thanks Tom !!!!
When you do the Butcher Block I noticed your hips were lower than your shoulders compared to other times I've seen this, is that better for any reason.
hows the ring working??? regarding the video, thanxs again, good work .... ive been doing the squats rotation for months and didnt notice much progress :(
thanks, this really helped
So this was also meant to help with the overhead squat right?
Brilliant. Thank you!
Excellent video!
a great routine.. thanks
A ring? In this video you look very tall,Long legs.i think you are more tall than Daniel vadnal.i love you'r vídeos and i know how many hours take to do,make the edition,music,etc
Great video! Subscribed!
Can you please add subtitles to your videos?
i needed this video !
How to fix knee valgus please ! It's really limiting my leg training because my knees start to hurt in the middle of my workout
Maybe you try a closer stance on the squat and try glute activation excercises before training as warm up. I helped me to really acticate my glutes and actively rotate my legs.
Excelent serie!.
This is great, thank you very much!
What’s your shoe size? Your feet look huge!! Great stretches, great video!
I thought you are not supposed to have your knees in front of your feet. Can anyone explain?
Its a myth
I love your videos
Thank you :)
For a topless TH-cam not too bad a video :)
Excellent!
How did you get your neck so thick with calisthenic/gymnastic work?
James Reiter Jr headstands?
handstands :)
Tom Merrick could you explain please Tom?
Cameron Miller handstands pretty heavily train upper traps but it’s not something I’ve really thought about or tried to develop
Something you could do it lay somewhere where your head can go over the edge (I use the top of my stairs because I can lay on my back with my head sticking over the first step, therefor I have to keep it up with my neck muscles/traps) and then do what I was told are called "yes, no's, and maybe's", just nod with your head, then shake like you're saying no, and finally tilt your head trying to get your ear to your shoulder both ways, I do 25 reps of each, then 20 each, then 15, and finally 10 each, with rest as you see fit in-between, I do headstands during the rest near the wall so I dont fall and use my hands to assist, just because I like to do that, but its exhausting and really works your neck a lot
Tom,
When you are showing the squat improperly, your tailbone curves in, and what if my tailbone is actually curving out like a J from tight lower back?
Que buenos!!!!
Great routine, as always, Tom, thanks.
Is that an oura ring your wearing? How are you finding it?
What grand shorts are you wearing too?
:)
Super
I tried this and instantly messed up my intercostal (rib) muscles
My shoulders get inpinged doing these
Tom with your flexibility you should consider Brazilian Jui Jitsu. I started it and it is awesome. Just give it a try and thank me later 😉👍🏻
Make a dance workout video
I need to do so many of your stretches that I feel like I don't even have time to lift. Feels bad man.
Less lifting more these.
👍
“Somebody called Ido Portal”😂
Can you do a video on Squat mobility?
Diarmuid that’s what this and the last two videos in the series were all about? You trolling or what?! haha
S J. You just read my mind
can't bicep curl? Fix your left knee!
As someone who has udergone 2 shoulder surgeries and is unable to back squat (unless I undergo a third one), I can tell you that shoulder fexibility is of extreme importance when it comes to back squats.
@@SpartanThe300th have you tried front squats?
Who heard the telephone ring at the end?
Me:Whats next crawling around like a 🐒??
Ido Portal: Yeah!
I still can’t fit that Asian squat 😩
1:56 "Especially if you want to do hand-stand or body weight training...". * Shows some crazy shit *
Me: Well, not really, no, I haven't thought about hand-stand training.