How to Build Strength and Mobility at the Same Time

Рет қаралды 161,663

Күн бұрын

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Many people could benefit more from improving their mobility than from increasing strength. So many of us are tight and stiff with poor range of motion. Unfortunately, stretching isn't particularly exciting and a lot of people find it dull as compared with strength training.
The good news? You don't need to spend ages stretching to boost your mobility. In fact, mobility and flexibility are very different and the right kind of strength training is often superior for increasing ROM. By using weighted stretching, you can build strength and mobility simultaneously to save time. In so doing, you'll also boost your athleticism AND strengthen tendons.
Take it slow of course and listen to your body! Here are some of my favourite moves for building strength and mobility simultaneously.
3:51 Sumo Squat
4:45 Dead Hang
5:46 Deep Squat
6:12 Pistol Squat
6:49 Cossack Squat
7:04 Good Morning
7:43 Hindu Push Up
8:21 Dumbbell Pullover
8:34 ATG Split Squat
9:15 Elevated Calf raises

Пікірлер: 260

@abirhasan643 2 жыл бұрын

Personal Time Stamp: 3:50 [Sumo Squat] 4:42 [Dead Hang] 5:44 [Deep Squat] 6:11 [Pistol Squat] 6:47 [Cossack Squat] 7:02 [Good Morning] 7:41 [Hindu Push Up] 8:19 [DB Pullover] 8:32 [Split Squat] 9:13 [Calf Raise]

@keisi1574 2 жыл бұрын

Your times are ALL different from Prathamesh Ponkshe's. It confused me and I got lost n couldn't find anything! Are you two arch enemies or something?!!?

@Abdullah_muslim1 2 жыл бұрын

@@keisi1574 bro they're like only 2-3 seconds apart - how can you get confused? What are you 8? 🤣🤣🤣

@artten5002 2 жыл бұрын

Gonna build a full routine based on this for 2022

@abirhasan643 2 жыл бұрын

@@Abdullah_muslim1 Im pretty sure thats a bot commenting but that had me crackinnnn 🤣🤣

@abirhasan643 2 жыл бұрын

@@artten5002 same here! 🔥🔥

@mjamesc07 2 жыл бұрын

Anytime I start losing momentum with my fitness I come back and binge watch Adam’s videos and they always help me get back on track.

@furfamilysue 2 жыл бұрын

Yes.

@calisthenicswBin Жыл бұрын

same

@maksillorenzo9480 2 ай бұрын

Same! Or if I just want some reminders on science and benefits!

@Drums_strength_mobility 29 күн бұрын

He has such a sweet approach to it

@prathameshponkshe4556 2 жыл бұрын

3:51 Sumo Squat 4:45 Dead Hang 5:46 Deep Squat 6:12 Pistol Squat 6:49 Cossack Squat 7:04 Good morning 7:43 Hindu Push up 8:21 DB Pullover 8:34 Split Squat 9:15 Calf raises

@keisi1574 2 жыл бұрын

Your times are ALL different from Abir Hasan's. It confused me and I got lost n couldn't find anything! Are you two arch enemies or something?!!?

@WpnX81 2 жыл бұрын

I can't thank you enough for your content over the past year! Your book and your positivity have helped me a lot in 2021. Looking forward to more gains in 2022 with your help Bioneer!

@nicem1ha186 2 жыл бұрын

Back then i just wanted strength and muscle size but when i discovered your channel i ve seen a lot of thing that i can improve and get good at besides strength .

@Zach-lv5qs 2 жыл бұрын

Flexibility itself increases potential for strength. Consider that extensibility is one of the four core characteristics of muscle tissue along with excitability (innervation), elasticity (reshaping), and contractility (shortening).

@islandshuttler 2 жыл бұрын

Thank you Adam for your content. Happy holidays and have a happy New Year!

@carsoncowan8125 2 жыл бұрын

Happy new year Adam🥳 Love your videos man! Your videos have helped not only educate me but get me to think and experiment with my workouts!

@Coatsy_2nd 2 жыл бұрын

Thanks for the video mate, your a great help and have a happy new year

@PlayfulTraining 2 жыл бұрын

Brilliant content, thank you. Time spent on mobility this year is time well invested. Particularly the deep squat. Appreciate your focus on getting more bang for your buck.

@maxrelton5554 2 жыл бұрын

Mate your single handedly making my minimalist routines for me I fucking love this channel

@bjm1777 2 жыл бұрын

These types of videos always serve as a reminder, for me. I know that mobility is important and I know that these exercise feel amazing to do, but time goes by and I sometimes forget about them, or neglect them. Thanks mate, keep 'em coming!

@studyguy9364 2 жыл бұрын

This video came at the right time. I was looking to incorporate a mobility routine into my strength routine as well since Iwas feeling a bit too tight for my liking and it wasn't getting better with all the strength training lol. And as always the bioneer delivers fantastic information. Keep up the awesome work man!!!

@Morraak 2 жыл бұрын

I just bought your book! Former powerlifter but looking to get more into functional training. Thanks for doing what you do!

@mattbartlett3049 2 жыл бұрын

Thank you Adam, this has come at exactly the right time for me. I read both of your books over lockdown and started your training program. Since I started I learnt that my mobility is letting me down and I have added in loads of recovery stretching. This video gives me more options again. Hope you had a great Christmas and the new edition is doing well. Thanks again, Matt.

@justj5638 2 жыл бұрын

One of the best channels on KZfaq. Always happy when a new vid pops up.

@phrogtesem9410 2 жыл бұрын

This is so awesome, Adam! Can't wait to try these out.

@ryiin 2 жыл бұрын

I just bought your book. I like your idea of fitness. I've never been the same since pulling my meniscus. But I can't just smash out a sprint or a 30 minute run any more. But these kind of stretches I can do. Pilates and yoga moves have been helping.

@SIMUL4CR4 2 жыл бұрын

Love these vids so much, thank you sir. The way you logically break down exercises is unparalleled in my opinion.

@memlord2094 2 жыл бұрын

Lets goooo I’ve been waiting for a video that tackles this topic. I want to be able to move like a ninja!

$@fractalicflow$

@fractalicflow 2 жыл бұрын

Great video man. I'm experimenting a lot with this myself. Rock on brother

@williamstephens4796 2 жыл бұрын

Great video! Have always found a tremendous amount of value from your channel!

@tudor5555 2 жыл бұрын

I find that doing mobility drills while warming out is perfect for me. I do leg swings, arm swings and some wierd movement. The benefit of this is that I train mobility every workout so almost daily ! Plus, it warm-up all the body so during my strenght workout my body wouldn't be caught up unready. And I also dedicate one day while I rest to some yoga and statis stretching. This and also a lot of bag training helped me do head roundhouses kicks with power (not the best technique but i'm working on it). If you want next level, you can do 20min of statis streching right after you wake up. So you get 40min of mobility per day !

@GrmaniKandan 2 жыл бұрын

Most underrated KZfaq channel!! So much quality content ☺️

@SilenceInTheBliss 10 ай бұрын

This is the best channel. Thank you so much. So grateful.

@pucho8888 2 жыл бұрын

Thank you for this great video. I’m looking to enhance my mobility along with my strength. And as a 49 year old person who’s sits at a computer desk all day everything seems stiff and tight. I’ll be sure to incorporate these into my routines.

@julianstorm7722 2 жыл бұрын

Just leaving a comment for the algorithm :). I wish you were there when I started working out as a teenager. Honestly one of the most inspiring and creative fitness channel out there. Thanks for another great and informative video. Stay awesome. Cheers.

@peteraudu4554 2 жыл бұрын

This video was timely. Wasn't sure what how to explain what I was going to focus on this year. But your video just got me in the right direction.

@zaydencarman4709 2 жыл бұрын

I’ve been looking into this great job 👏 I really hate stretching actually but exercises that build strength and mobility that’s incredibly helpful

@grahamwilliams2632 2 жыл бұрын

Brilliant and practical. I appreciate the functional content you've created.

@ares7909 2 жыл бұрын

This is exactly what i needed for my goals at the moment

@fabiocamporesi3550 2 жыл бұрын

I have been training for about 6 years in total, but never really saw any truly remarkable results until I started training with this type of focus about 2 years ago. Do as the Bioneer and Kot Guy say! There surely is a time and place for every style of training, but focussing on mobility truly helped me fix my posture and by increasing the ROM I was also able to pack on a lot of muscle!

@erickjoestar1561 2 жыл бұрын

Amazing video as always Adam, and happy new year for you and your family

@SB-lw9vd 2 жыл бұрын

Love you're work mate !

@austincaley5007 2 жыл бұрын

Just found your channel,some great content and idea on keeping strong physically and mentally,load of great stuff to get though.. Fantastic!

@shockmarkets7384 2 жыл бұрын

Thanks for another great video. Bang For Buck Training pretty much describes my philosophy towards training. That's why I'm heading to the beach in the next ten minutes to do some sprints on a soft sand incline, ranging 10-15 seconds depending on the tide.

@vineetverma4547 2 жыл бұрын

You are quite good at what you share on KZfaq. Thanks. It's helpful.

@waiifii22 2 жыл бұрын

💯 my all time favourite fitness influencer, always great information, from an inspiring and humble human 🤙 Merry Christmas and a Happy New Year to you and your loved ones!!

@davidgray4138 2 жыл бұрын

Thanks! I’m going to do some of these for the last workout of 2021.

@alexeyA1 2 жыл бұрын

Thanks for the great video!

@larryholliday8412 2 күн бұрын

Thanks for this video.

@theonetrueshibe9567 2 жыл бұрын

I have been using dead hang from time to time also ring dips and pushups for extra stretch. I will include some of the options from here especially for legs and hips. Thank you.

@mr.henderson367 2 жыл бұрын

Thank you so much for this video! I also liked your book 'Functional training and beyond' :)

@brettdavis5555 2 жыл бұрын

Great video. Hope you’re enjoying your family!

@balasaravanan500 2 жыл бұрын

Thank you very much sir. Awesome content 🔥

@CaptainBrash 2 жыл бұрын

Some good stuff here as usual! I'm currently having to completely change my fitness regimen now that I have a new baby. Doing 3 AMRAP sets of pullups, then greasing the groove style training with more pullups, some ab roller, and some dips and really deep pressups on the paralletes. The idea is to see if I can start to learn calisthenics skills using greasing the groove style training. Might have to add some of these in.

@wolverinemarko28 2 жыл бұрын

very interesting video, well done @thebioneer

@medyelice6882 2 жыл бұрын

Thanks you so much man !!! A while back you talked about the benefits of doing leg raises with a strict form and really going for the stretch. I followed your advise and lo hand behold I gained so much flexibility !!!!!!!!! It was my objectif to touch my toes while being in a standing position (I could go just about past my knees) and now I can touch them NO PROBLEM WIYHOUT DOING A SINGLE STRECH IN THE PAST THREE MONTH !!!!! Thank you so much !

@kordaling 2 жыл бұрын

Back in lockdown, no barbell, enjoying your functional training book!

@Saiarts_yt 2 жыл бұрын

Calimove did a video on doing inchworm hindu pushups or other people called it the ox stretch. I wake up every morning doing this exercise and it feels satisfying not only for my body but my mood as well. I do my mobility routine regularly, before the workout or during a day before my knees makes a pop noise. Thank you bioneer and calimove for the free mobility videos.

@simoneriksson8329 2 жыл бұрын

Great video!

@Afflictamine 2 жыл бұрын

great video mate

@TheUtopiaExperience 2 жыл бұрын

Amazing video as always

@AirZeee 2 жыл бұрын

Happy New Year Adam! 🥳🥳

@compendium6619 2 жыл бұрын

Love the retro effects style

@omartech110 2 жыл бұрын

Thank you coach from Philippines💯💪🏾

@hughesadam87 5 ай бұрын

Great vid - and very true about how improving mobility is an avenue to strength games. I am sure a ton of my bench press plateau is due to chest and shoulder tightness

@HaydaOfficial 2 жыл бұрын

i love your channel!

@Jezato 2 жыл бұрын

THankyou for your work Bioneer, love your content! Any chance you could do a video on Bone Strength/thickness and it's relation to ligament and tendon development?

@jessealwaysgetsaway3111 2 жыл бұрын

Have a Happy New Year!

@blahasdirtysock3657 2 жыл бұрын

Hi Adam, thanks for your fantastic content. Shredded Sports Science gave your channel another shout out too!

@jameskelly6479 2 жыл бұрын

This is very practical. As we get older mobility is the most important thing there is to be able to keep moving with its added health benefits. Although I'm 72 and lift weights there is no running from this that your teaching if I want to get out of chair and make it to the car-this is all important.

@URWELCOME 2 жыл бұрын

Some good things as always

@ryan201087martin 2 жыл бұрын

Another fantastic video man. Love your training methodology. Your awfy keen whipping the shirt off this time of year though 😂

@clydebarksdale2264 2 жыл бұрын

Knees over toes guy* thanks for the great content as always!

@lna3108 2 жыл бұрын

I'm overweight got a beer gut and large thighs yet my calf's and arms are small your channel has been great to motivate me and teach me ways to workout and get fit maybe ill update this one day when I'm fit and healthy

@saturationstation1446 2 жыл бұрын

this isnt really relevant to the subject of the video but being someone who had really bad posture for my entire adult life (16 years now) i had lost control of a bunch of parts of my muscle and developed a lot of weird imbalances from the types of work i have done throughout my life. this year i've made a lot of progress fixing this despite losing most of my muscle mass several times (no fault of my own in that) and it feels like what i imagine repitles/amphibians feel like when they are shedding their old skin lol. i feel like im kind of in a new body now. having to consciously engage muscles your body stopped using a long time ago is challenging to say the least.. you are one of the people who inspired me to attempt to get fit/athletic/as close to healthy as i can be. thanks for all the interesting content and the open mindedness. keep it up

@MistahMolosser 2 жыл бұрын

Very inspiring!

@bensun432 2 жыл бұрын

perfect again!

@mikeince2929 5 ай бұрын

Just seen this not clear how I missed it, really good

@MrSndMan 2 жыл бұрын

Thank you so much for all of the amazing information you give to the people willing to listen for free! You have completely changed my life from only caring about the number of plates I could move to caring more about the ability for my body to perform and for the strength to be athletically functional. I did have a question though since dead hanging made its way to this video, would it be a good idea to do shoulder rotations while dead hanging from gymnastic rings? I don't know if that is the correct terminology, but essentially going from pronated grip, to neutral grip, then supinated grip, and then the reverse back to pronated, all while in a dead hang on a set of gym rings? Would there any additional benefit to doing them this way rather than training only supinated/with the 3 grips separately?

@mizukarate 2 жыл бұрын

Good stuff.

@drehenson8650 2 жыл бұрын

Great video

@thevoid5117 2 жыл бұрын

This guy is a breath of fresh air in the fitness community.

@chrism9356 2 жыл бұрын

Great stuff, thanks. Anyone else building a routine basically doing just these exercises?!

@andrewpantke1533 2 жыл бұрын

Thank you.

@benjaminmills5687 2 жыл бұрын

Dont forget the bridge!!! One of the best strength and mobility exercises!!

@GhostSamaritan 2 жыл бұрын

I like duck walking. It's possible to load it with bands or weights, but I'm not at that point yet (my body weight is enough, for now). It's great for hip, leg, and foot mobility as well as core stability, and you can move 360 degrees, so you're not limited to just a few planes (i.e. you can walk forward/backward, sideways, diagonally, and any direction between those). You can walk at different paces, and also switch it up by walking on your toes (ballerina duck walking). The Passive Hang has a good introductory video on the duck walk.

@rythomasyt 2 жыл бұрын

Best fitness KZfaqr by a country mile

@jandutch5934 2 жыл бұрын

Good advice

@kt5164 2 жыл бұрын

Thank you Alot I appreciate you teaching me. See you later and great job.

@lastmachoman8420 2 жыл бұрын

Great Channel ✌🏻🔥

@matemate8205 2 жыл бұрын

Hey man, remember when you did push up workout? The over coming p.u, explosive, one hand, norm, and quasi push ups. Can you do something similar for legs and back? And abs too, pls bioneer. Wish u happy ew year!

@kyleolin3566 Жыл бұрын

I’m 38 with sub par mobility and am working towards doing a snatch. I can’t even do pullovers without impingement yet, but am working on my shoulders. I will incorporate these exercises. to get my mobility on point.

@richardhorvatichfittrader 2 жыл бұрын

Solid list here. Sumo deadlifts belong on this list, if done properly

@keithb4077 2 жыл бұрын

Adam, What camera(s) do you use, please? Always enjoy your excellent content. Thanks!

@Corrupted-file 2 жыл бұрын

Ferris Bueller’s lookin’ buff af these days.

@StrugglerNick 2 жыл бұрын

Awesome video, love this type of training mentality and philosophy! How about a mobility and fortified-focused Batman routine for 2022? 😁 You could have old Batman as your “client”

@The17thHunter 2 жыл бұрын

want to add power and coordination on top of mobility and strength? The Olympic lifts are perfect, love to see you talk about them on the channel

@mr.superfluous9184 2 жыл бұрын

Thanks for great content and information. Can you please make a video about full body with dumbbells for strength. I have only dumbbells and don't have access to the gym.

@Francesco_Di_Pereira 2 жыл бұрын

I really like ATG Split Squat and Cossack Squat. Nice video. I think you could add paralettes push ups and pull ups to the chest for that extra rom.

@Saatareth 2 жыл бұрын

God bless you!

@stevecooper3579 2 жыл бұрын

thanks

@hombreroto 2 жыл бұрын

Love your work and loved your book! A small request- speaking of "bang for your buck" exercises, it would be great if you could address zone 2 training and how to combine that with other things. According to Peter Attia we need 3-4 hours of steady state per week, which is superrrr boring.

@Gman-nb9ge 2 жыл бұрын

Did you get an answer to this

@loutenf5969 2 жыл бұрын

Your awesome!

@stephanchee3597 2 жыл бұрын

Hi Adam! Really loving the content and your philosophy to training! Not sure if you've heard of the game franchise Splinter Cell, but could you do a video on the main protagonist Sam Fisher?? He's basically a independent spy for the US who able to infiltrate hard to reach places around the world. Cheers and keep the up the great work!