how poor flexibility is destroying your joints

And what to do about it.
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"Really helped with my overhead squats and snatch consistency. I've PR'd my snatch and pretty much every snatch WOD I've tested since!"  -Matt H.
I was able to "get by" with most CrossFit movements and Olympic lifts. However, I had poor enough flexibility that I would have to compensate with some movements. Those compensations would injure other parts of my body. Now I am more efficient with my "stretching" time. I do specific movements during the day, and not just right before it's time to work out, to help with my hip and shoulder flexibility. I now can finally press a bar overhead without hyperextending my back! My jerk has improved and I am able to throw up more weight because I am not arching nearly as much with my back anymore... compensating for poor shoulder mobility. I noticed those improvements in my shoulder mobility within the first couple of weeks! I think the key is to not stop when you start making progress! The ability to understand how my body moves and how inefficient mobility in one part of my body can affect the other parts of my body is something you will gain from watching this product. Do not underestimate the importance of mobility and stability!  -Shereen M.
What to Expect

10 Important Things You Will Learn

1.  Which joints need more mobility.  Which joints you should not stretch. How stretching some joints will make you more likely to get injured.

2.  How to find your limitations.  Why finding your problem areas is critical to your performance in the gym. Plus a step by step self assessment video guide.

3.  How posture effects mobility.  The best posture to avoid bad mobility. Why your desk job is killing your shoulders and how a few small changes at work can keep you from a life of shoulder pain.

4.  Why stretching alone isn't enough.  What to do to make your stretching 2x more effective. One small change you can make to how you perform stretches to make them more effective, especially if you've been doing a certain stretch consistently with no results.

5.  Why your restrictions lead to injury.  How your compensating due to tight joints. Why your tight ankles, hips, and shoulders are almost guaranteed to get you injured.

6.  How to decrease joint "stickiness".  How to improve range of motion with self massage. You'll learn the best and cheapest tools for self massage as well as how to use them.

7.  The best time to stretch.  Should you be stretching before or after training? Both? Why it depends on the goal of that day's training session.

8.  How to spot mobility restrictions.  Learn to spot them by just watching your friends or video of yourself.

9. The best ways to adjust your lifts. How to make them less likely to cause you pain. How to altar squats, deadlifts, cleans, and snatches while you spend time fixing your poor hip, ankle, or shoulder mobility.

10. The top 7 mobility drills for weightlifting. How to mobilize for snatches, cleans, and jerks. Why your poor mobility is more likely to blame for missed lifts than bad technique.

Here are some more examples of things you'll learn:

1. How your posture is making your mobility worse every minute of the day!

2. What exactly is the best posture so you don’t lose all the mobility you gain from this program?

3. How stretching alone isn’t enough to keep you healthy and what you can to make the stretching you’re already doing be twice as effective

4.  Exactly how you’re compensating as a result of having tight ankles, hips or shoulders and how each restriction is almost guaranteed to get you injured.

5.  How improving your mobility makes learning new movements so much easier

6.  How “self massage” can decrease the “stickiness” between your muscles and other connective tissues which makes it easier to improve your range of motion

7.  Why your desk job is killing your shoulders and how a few small changes at work can keep you from a life of shoulder pain

8.  Exactly which joints need more range of motion and exactly which joints you SHOULD NOT stretch or you’ll make yourself MORE LIKELY to get injured

9. One amazing small change you can make to how you perform your stretches to make them more effective, especially if you’ve been doing a certain stretch very consistently, with no results

10. The pros and cons of stretching before or after training. (HINT: The best time to stretch depends on the goal of that day's training session)

11.  The differences better static stretching, PNF stretching, and reciprocal inhibition. Which one is best? Depends on the situation!

12.  Manual therapy or massage therapy is expensive! You’ll learn the best and the cheapest tools for self massage as well as how to use them

13.  How to spot mobility restrictions in yourself and your friends by simply watching how they move during training

14.  Common ways poor mobility screws up your exercise technique and how to fix it

15.  How poor ankle mobility can cause knee problems and even back pain as well as exactly how to test to see if that’s the real problem

16.  How being a former long time distance runner has likely lead to some serious mobility issues that are going to kill your joints when you do full depth squats, deadlifts and snatches

17.  What are the best ways to scale or alter squats, deadlifts, cleans and snatches to make them less likely to cause you joint pain while you spend a few weeks fixing your poor hip, ankle or shoulder mobility

18.  Which exercise do we call “The World’s Greatest Stretch”?

19.  What exactly “Squat Therapy” is, how to do it and how it is one of the best ways in the world to train yourself to do rock solid full depth front, back and overhead squats

20.  When, in some cases, more mobility can be a bad thing!

21.  How PNF stretching can be more effective than the stretching you’re doing right now

22.  If stretching really improves muscle recovery?

23.  My TOP 8 Mobility Resources, some of which are for FREE

About the Author
Doug Larson is one of the co-owners of Faction Strength and Conditioning in Memphis, TN. A prominent coach and entrepreneur in the Memphis area, Doug uses his expert knowledge of weightlifting, movement science and nutrition to help new as well as experienced athletes improve their strength, mobility and work capacity. Working with co-owners Mike Bledsoe and Rob Conner, Faction Strength and Conditioning has become one of the Mid-south’s go-to faculties for CrossFit, weightlifting and general fitness and health. Doug is probably best known for his cutting edge approaches to strength and conditioning for mixed martial arts competitors. He currently competes and as of this writing has an undefeated record of 7-0 as an amateur. Larson, a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association, received his Master’s Degree in Kinesiology with a concentration in Health and Sport Science through the University of Memphis in Memphis, TN. At UM, Doug spent his research hours investigating the effects of high dose fish oil supplementation on post-exercise oxidative stress and inflaMMAtion. Previously, Doug graduated from Linfield College in McMinnville, OR with a Bachelor’s Degree in Exercise Science and a minor in Math and Chemistry followed by a season as a strength coach for professional baseball players with the Colorado Rockies. Doug is a co-host on the Barbell Shrugged strength and conditioning podcast and is also the lead host of the TechniqueWOD exercise technique video resource right here on Although knowledgeable in many areas of strength and conditioning, Doug specializes in weightlifting, sport specific training, mobility and maximizing strength and power.