A New Way to Stretch

A New Way to Stretch

Traditional Method Formula…

Use Weights to get stronger. Use bodyweight to Stretch.

New Approach…

Use Weights to Stretch… Use Bodyweight to get Stronger

For decades, if not longer, the traditional fitness advice has been to get stronger by lifting weights and get more flexible by static stretching without weight. Here we will discuss how weighted mobility is different and why it is needed.

Not your average stretching

The typical recommendations for increasing flexibility in the past have been to increase your range of motion in a static stretching position using only your bodyweight. When you add load into the equation via weighted mobility work, however, then the entire scenario changes. This is not your chakra-aligning, candle-burning, mood-relaxing kind of stretching. Rather, weighted mobility challenges your body to build both flexibility and strength in the positions you need it most.

A common problem is that many people who are very flexible are also very weak, just the same as many people who are very strong are also very stiff. By adding load to your stretches in the proper manner, you will be able to build strength into your flexibility –and– develop flexibility sooner with adding resistance.

Another key reason weighted mobility work is so necessary is because for many adults, it took years of improper weight training and sedentary living to cause their body to stiffen up. When you work desk patrol for 40 hours each week and your primary mode of training is/was conventional cardio equipment, bench press, bicep curls, and lat pulldowns, then your shoulders will slump forward, your hip flexors will chronically flex, and your hamstrings will be as tight as piano wires. The harsh reality is that when your body is broken as such, it will take more than just static bodyweight stretching to fix.

Fascia, the sheet of connective tissue between your muscles and your skin, can become rigid, stiff, and “glued” into place if you do not regularly move your body through full ranges of motion. Fortunately, weighted mobility work can help undo this damage by forcing the fascia to adapt in a positive manner. Here is a great cartoon for your visual learners…


Next week I will provide 2 of my favorite exercises for upper and lower body for an introduction to this type of stretching. Talk then…

The O-Board Says…

A. Snatch
*Every 90sec

B AMRAP 10min:
30 Double Unders
10 Ground to Overhead

C. For Quality:
50 Standing Weighted Oblique
(ea side)

Post by Chris; @cmoknows