What Is Mostability?
Mostability is simply the supreme combination of motion and stability. It is an athletic quality one must posses in order to prevent injury and excel in sports. It is the chocolate and peanut butter of human movement and sports performance.
Gary Gray PT coined the term and describes mostability as "the ability to functionally take advantage of just the right amount of motion at just the right joint in just the right plane in just the right direction at just the right time."
With this in mind let's take a look at the shoulder joint and some unique kettlebell drills that will help develop mostability.
The shoulder joint is the most mobile joint in the body. However, this mobility comes with a great sacrifice, it is also the least stable. It does not need to be this way. One can develop stability along with a great deal of mobility by simply including these simple drills meant to address both of these needs.
These drills are meant to train the muscles that stabilize the shoulder during dynamic movements. It is usually these muscles that are the weakest link in any given movement and inhibit further performance once fatigued. It is also the stabilizers that shut down any movement if they sense that they are in danger of injury.
The kettlebell is our tool of choice. Due to its displaced center of gravity the weight of the kettlebell draws your upper arm to the rear, increasing the demands placed on the range of motion and your extreme range strength. Work slowly and enjoy.
Walking Into The Wind:
Get a kettlebell overhead however you like. Keep the kettlebell overhead while leaning toward the front as if you were walking into a strong wind. The overhead arm should not move. It is your upper body that leans forward bringing your upper arm to the rear, slightly behind your ear.
Work slowly on this one. Work both sides. However, you may have one side that needs more work than the other.
Lying Shoulder Drill:
Lie supine on the floor. Press 1 kettlebell above your chest as in a bench press. Take your opposite arm and lay it along side your ear. Bend the knee on the same side as the arm with the kettlebell. While keeping the raised arm vertical the entire time, slowly turn to the opposite side of the raised arm, carefully rolling over the arm along side your ear.
Slowly increase your range of motion, trying to turn your hips so that they face down.
Come out of this position in the exact opposite manner in which you entered.
Overhead Arm Circles:
This drill is subtle. It is used to increase overhead pressing strength. It works due to increasing the confidence of the shoulder stabilizers.
Get a kettlebell overhead.
Now simply perform small arm circles in both directions.
Repeat with both arms.
There you have it. These movements are great for any athlete or anyone requiring a great deal mobility and stability in their shoulder complex. Throwing athletes and those that participate in racket sports will find them most beneficial. Enjoy.
About The Author
Jason C. Brown is a strength and conditioning coach as well as a Certified Russian Kettlebell instructor based out of Philadelphia, Pennsylvania. He is absolutely dedicated to improving human performance inside, as well as outside the arena of athletic endeavors, Jason may be reached at email@example.com or at 215-480-5564.
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