How to Build Strength and Mobility at the Same Time

Mobility exercises are usually regarded as less important compared to getting stronger when it comes to spending time in the gym. But you can do both. Learn how to build strength and mobility at the same time.

Could you build strength and mobility at the same time without performing a single stretch? Yes, you can and Adam Sinicki will show you how.

Adam Sinicki is known online as “The Bioneer.” He is a health and fitness writer, a personal trainer and has gathered almost half a million subscribers on his YouTube Channel.

In one of his latest videos, Sinicki explained how to build strength and mobility at the same time. Check it out.

“Why perform one exercise that does one thing for you when you could perform an exercise that has 20 different benefits for you,” he says. He shared 10 exercises that are strength-based but has the added benefit of also improving your mobility without dedicating time to the latter.

How to Build Strength and Mobility at the Same Time

Watch the video above to understand more how each exercise will help you build strength and mobility at the same time.

”so what we’re looking at here is movements that have a deep range of motion affecting muscle groups that are regularly tight and difficult to move,” The Bioneer explains.

The exercises Adam Sinicki believe fit best in this category and that will build strength and mobility at the same time are:

1. Sumo Squat

2. Dead Hang

Source: Ketut Subiyanto on Pexels

3. Deep Squat

3 Ways to Squat Deeper and Improve Your Mechanics

4. Pistol Squat

5. Cossack Squat

6. Good Morning

7. Hindu Push-Up

8. Dumbbell Pullover

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9. Split Squat

athlete performs Bulgarian split squat with dumbbell

10. Calf Raise

Read More: 12 Unique Exercises You Are Not Doing (But Should)

Training for both mobility and strength simultaneously can offer several benefits that contribute to overall fitness and functional well-being. Combining these two aspects in your workout routine can provide a well-rounded approach to improving your physical capabilities. Here are some benefits:

  1. Enhanced Functional Fitness: Incorporating both mobility and strength training can lead to improved functional fitness, which means you’ll be better equipped to handle daily activities and tasks. This can include lifting objects, moving furniture, or even performing everyday movements with ease.
  2. Injury Prevention: Mobility exercises help to increase joint range of motion and flexibility, which can reduce the risk of injury during strength training. A balanced approach ensures that your muscles and joints are adequately prepared for the stress of lifting weights.
  3. Improved Muscle Balance: Some strength training routines can lead to muscle imbalances if certain muscle groups are consistently favored. Mobility training can help address these imbalances by focusing on joint stability and flexibility, leading to better overall muscle balance.
  4. Increased Range of Motion: Mobility training helps improve your joints’ range of motion, making your movements more fluid and efficient. This can enhance athletic performance, decrease muscle tension, and improve posture.
  5. Better Muscle Activation: Improved mobility often leads to better muscle activation. When your joints move through their full range of motion, you’re more likely to engage the targeted muscles effectively during strength exercises.
  6. Enhanced Recovery: Incorporating mobility exercises into your routine can aid in recovery by increasing blood flow to muscles and promoting relaxation. This can help alleviate soreness and stiffness after intense strength training sessions.
  7. Long-Term Joint Health: Mobility exercises help maintain joint health by reducing stiffness and promoting synovial fluid circulation, which lubricates the joints. This can be particularly beneficial as you age and want to maintain joint function and flexibility.
  8. Holistic Approach: Combining mobility and strength training reflects a holistic approach to fitness, focusing on overall health rather than just aesthetic or performance goals.
  9. Time Efficiency: Training for both mobility and strength in the same session can be time-efficient, allowing you to target multiple aspects of fitness without needing to schedule separate workouts.
  10. Variety and Engagement: Incorporating different types of exercises into your routine keeps things interesting and prevents boredom. Alternating between mobility and strength exercises can keep you engaged and motivated to continue your fitness journey.
  11. Adaptability: Improving mobility can make your body more adaptable to different types of movements and exercise modalities, which can be especially useful if you enjoy participating in various sports or activities.

It’s important to note that finding the right balance between mobility and strength training is key. Overemphasizing one aspect at the expense of the other could lead to imbalances or potential overuse injuries. Working with a qualified fitness professional or personal trainer can help you design a well-rounded workout routine that suits your goals, abilities, and needs.

Source link: https://www.boxrox.com/build-strength-and-mobility-at-the-same-time/ by Robert Born at www.boxrox.com