How to Fix Common CrossFit Mobility Problems

There is nothing worse than dealing with mobility issues. Telling your body to move and having CrossFit mobility problems.

In order to fix a problem you have to identify it. Below are some of the most common CrossFit Mobility Problems.

ADDRESSING OVERHEAD MOBILITY AND TIGHT SHOULDERS

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#flexionfriday a great drill to get into those tight shoulders adapted from the #gandalf by James @imfitlondon Keep the top arm's elbow locked out throughout, then reach for the floor starting at the same side's toes then working forwards and across until you're in line with the opposite toes and at the base of the box/wall. Keep the ribs down and tucked for bonus points! #overhead #crossfit #flexibility #shoulders #rangeofmotion #functional #movement #hacks #fmh #mobility #wod #flexion
A post shared by Functional Movement Hacks (@f_m_hacks) on Aug 19, 2016 at 2:23am PDT

Stretching is always key. The exercise above will keep your shoulders loose. Loose shoulders means maximize mobility for CrossFit.

WORKING ON ACTIVE RANGE

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Active range. Having good flexibility doesn't always mean being able to use it. Develop the capacity to move into your shoulder range yourself with this simple drill. Make it easier by elevating yourself on mats, make it harder using more or bigger plates. 2 sets of 10 on each side. #promisenotcrying #shoulderpain #shoulderflexion #flexibility #mobility #mobilitywod #crossfit #crossfitmobility #fmh #functional #movement #hacks #fitness #rangeofmotion #fitfam
A post shared by Functional Movement Hacks (@f_m_hacks) on Oct 5, 2016 at 9:08pm PDT

Improve your flexibility with the exercise above. An increased range of motion is great for preventing injuries. Get flexible now, avoid injuries down the road.

IMPROVE OVERHEAD SQUAT MOBILITY

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Hack your overhead squat. If you struggle to stay upright when performing overhead squats, give this a try. By exaggerating the fault using the bands, we teach the body what muscles it needs to engage to stay in a better position. Gray Cook calls this Reactive Neuromuscular Training – show your body more clearly what it's doing wrong and it'll figure out how to correct it itself. Great to build into your warm-up for OHS or snatches. #overheadsquat #rnt #fms #dropitlikeasquat #crossfit #crossfitmobility #flexibility #fmh #functional #movement #hacks #mobility #mobilitywod #squat #prehab #snatch
A post shared by Functional Movement Hacks (@f_m_hacks) on Sep 29, 2016 at 5:44am PDT

Overhead squats can be rough. If you struggle with balance during squats, the exercise will help. This movement is great one to add to your warm-up.

ALLEVIATING TIGHT ANKLES

Your ankles are a very powerful joint. Bad ankles can ruin a lot of your movements. Increased ankle mobility will help with:

*Squat
*Clean
*Snatch
*Deadlift
*Boxjump
*Wallball

IMPROVING SQUAT DEPTH

The benefits of squats are immense. Great squat depth improves your muscles, a greater range of motion, burning more calories, catching more cleans and snatches. Improve your depth by squatting more, increasing your variety and squatting from the bottom.

STRENGTHENING THE HIP HINGE MOVEMENT

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Deadlift prep. Warm up your hip hinge in all three planes. Building in some unilateral work is amazing for your hip stability, which has mobility benefits too. By lengthening the glute in all three planes (flexion, adduction, internal rotation) this also serves as a great activation drill before lifting heavy as we're asking it to fire from its weakest position. Regress the drill by using markers higher off the floor. Progress the drill by placing them further away and further around. Key cues: stay controlled as you touch the ground, and try to keep your foot flat. Don't worry about flexing the spine, we're working on the hips in this drill. #deadlift #dreadlift #hipsdontlie #hiphinge #babyplates #crossfit #crossfitmobility #mobility #mobilitywod #flexibility #fmh #functional #movement #hacks #fitness #fitfam #fitspo #warmup #
A post shared by Functional Movement Hacks (@f_m_hacks) on Oct 19, 2016 at 1:12am PDT

Hip stability is key to hip mobility. Being light on your hips is important to CrossFit. If your hips are strong the rest of your body will follow.

TIGHT HAMSTRINGS

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Hack yo #hamstrings Tight hammies can hold back your hinge. Teach your body to accept a greater range with this drill. Prop up one foot with a med ball and keep the knee locked out. Use the opposite hand to pick up and put down a dumbbell (5kg is plenty) working further and further away from the standing foot. Hold a high band for support. 3 x 5 reps each side. By reflexively firing the muscle from its lengthened state, adding instability and using fine motor control, we develop skill and active range of motion. This gets the new range to stick better than the classic toe touch you've aimlessly been doing your whole life. Progress the drill by losing the band, moving the db further forward and/or to the side and upping the weight. #functional #movement #hacks #fmh #crossfit #flexibility #mobility #fitness #gains #wod #legs #hinge #deadlift #running #inflexible #movebetter #squat
A post shared by Functional Movement Hacks (@f_m_hacks) on Aug 29, 2016 at 10:11am PDT

Many don’t worry about their hamstrings until they pulled one. The exercise above will increase your hamstring movement. To avoid tight hamstrings, stretch them often and treat them well.

Want more? Check out Best Arm Workouts That Build Muscle And Strength here. How To Build Big, Functional Quads Without Knee Pain here.