Applying Models and Systems for better results

ProBar Mobility Overhead Squat

Applying Models and Systems for better results

ProBar Mobility Overhead Squat



“Studies have shown that _____”.

A great movie that reflects the concept of “spin”is Thank you for smoking! where the lead works for the Tobacco Industry and is able to provide a scientific or even an ethical spin on smoking. Until it bites him in the rear…

Without getting too deep into a philosophical debate about the value of science, experimentation, theory and whatnot whereby scientists want to be proven wrong, or are right until proven wrong, as with any theory, let us explore a different alternative that might seem less committal, yet much more practical. Sometimes, too much intel creates paralysis by analysis and can be refuted as new findings come up.


Models fit a set of parameters. Models are structured, tested examples that provide both a map and a solution to a given “task”. Defined, it means “a system or thing used as an example to follow or imitate”. Also, a simplified description, (…) of a system or process, to assist calculations and predictions”.

We know we need our shoulders to be mobile we know the demands and side-effects of our modern lifestyle lead us to have hunched shoulders, a tight chest, low back pain and tight hips.

We also know we move not just in a sagittal plane (meaning going forward), but we move also side to side, we twist, rotate, exert force and apply levers in all directions.


A basic example of models is to take the common postural problems we experience (tight chest, shoulders, hips and weak/unstable core) and apply ProBar Mobility exercises that are specifically targeting those problem areas. By performing the exercises depicted in the video below, we apply the system of the Distraction (Twist & Pull) feature of the ProBar in its long configuration to improve mobility in the problem areas, as well as increase joint mobility and range of motion.

MODALITY: Full body joint mobility

CONFIGURATION: Long Unweighted.


  • Propeller: wrist mobility and grip strength
  • 1/2 Shoulder 360 : shoulder mobility and prep for the “full version” coming up shortly.
  • Lat Press: to engage the lats and stretch the chest
  • Full shoulder 360: to further stretch the chest and for full glenohumeral range  of motion (the 360º refers to the shoulder joint’s 3D plane of movement potential).
  • Overhead Squat: for alignment and identifying range of motion, as well as symmetry and correcting them with the help of the distraction feature (Twist & Pull).
  • Triple Stretch: to address tight hips and shoulders while reinforcing core strength and core stability.


  • 5 reps per exercise. If asymmetrical, perform 5 on each side.
  • Perform this as a circuit, in order listed.
  • Repeat if necessary 1-2 additional times based on individual needs.