Dynamic Flexibility & Mobility Training Model
Aren’t cats the greatest example of dynamic flexibility and graceful movement?
In the previous blog post about the application of models, we used the distraction feature in the ProBar Mobility System of training, which revolves around the concepts of:
– Distraction (the Twist & Pull feature that engages the upper posterior chain and helps stabilize the core musculature, among others).
– Leverage (which casts a net of resistance training through the addition of weight that can both increase your leverage efficiently and provide counterbalance, or decrease your leverage and create more resistance by loading inefficiently on purpose).
In this case, we are using the Leverage portion of the system, which focuses more on the anterior portion of the kinetic chain.
The embedded video shows a form of training referred to as Ballistic Training, which can be arguably part of the power training family, a form of strength training where the weight is displaced, accelerated and in some cases released rather than slowly lowered it as in other forms of weight training.
The added load in the Indian Clubs style of training provides an extra stretch to the muscles (aka loaded stretching) which helps the muscles not only get looser with a deeper stretch, but also get prepped for handling heavier loads. The benefits of Indian Clubs are many, and it is still an emerging discipline. You can read about their benefits in the hyperlink above, or for added reading, here.
As the popularity of Indian Clubs grows, we want you to be able to say “hey, we were there when they were popping up on the scene”, as more and more physical therapists and athletic trainers are incorporating them into their practice with significantly positive results.
For convenience, we are sticking to only using the two short ProBars so they do not need reconfiguring during your session. Start without weights on the forward slash if you grip strength isn’t quite there yet, as well as the “low to high” chopping motions.
MODALITY: Full body joint mobility
CONFIGURATION: Dual Weighted.
- Forward Slash: to loosen the shoulders and strenghten the grip.
- Low to High swing: to add core rotational strength and stability.
- Front Lever Squat: for full range of motion, counterbalance to allow a deeper squat and good ankle mobility (since your feet are your foundation and support the entire “system”)
- Swing for about 30s to 60s, same with the slash. If beginner, stick to straight slash, no twirls.
- 5-10 low-to-high swings per side
- Try to stay in the bottom of the squat and rock slightly from heel-to-toe before standing up again.