 Our next caller is Chris from Minnesota. Hey, what's up, Chris? How can we help you? Hey guys, it's really cool to be able to talk to you. Thanks for having me. Hey listen, my question is a mobility slash just kind of core strength question, which is during a quarantine I really was trying to work on just being less stiff as a board and that involves some single leg stuff and I didn't have a lot of equipment so it was bands and one of the things I got into a little bit was trying the overhead squat with a band and it just the connection I felt to my core and just the way it made me feel was really awesome actually I just I felt two or three inches taller but I really can't load that because I have a some shoulder mobility issues so I'm looking for other exercises other things to do that kind of recreate that same feeling that I'm always trying to battle with to become more mobile because I sit in a desk chair all day so I'm looking for ideas. So my question would be first let's figure out what the limiting factor is right like what is it you think it's your shoulders that aren't allowing you to kind of retract to get down in that position? Yeah I have a really bad arthritis in my left shoulder so you know I have to modify a lot of the things as far as overhead pressing I use a landline landline bar so I can't really overpress so it's not really an option for me to you know to work on it as best I can but it's really just my one shoulder that prevents it. How much have you played with the Turkish get-up? Not very much. That's another great so where you're describing kind of where you're at right now is really similar to where I feel I was just about two and a half years ago where I got on this really hardcore mobility kick I thought ah you know what I did the bodybuilding thing now and I'm getting older and achy and stiff and I was on this pursuit to get as mobile as I could in the shortest period of time and spent a lot of time doing a lot of like combat stretch hip mobility stuff 90-90 work for myself our zone one and in maps prime used a lot of that for like our wall test and stuff for thoracic mobility and I actually got to a point where I too could get like an overhead squat but I had a really hard time loading it too just because I didn't have the core strength and stability yet and it I was still I wasn't super mobile there and I still had some limiting factors with my thoracic mobility and so the Turkish get-up I feel like because it's unilateral but yet I get I'm working on very similar areas even though they the exercise looks different I felt a lot of carry over into that and that same similar feeling that you just described like that was one of the things I loved about the overhead squat is like man I do even with hardly any weight or just the bar afterwards I would just feel so much better from that I get that similar feeling from Turkish get-ups yeah I'll add something to that I think that's great advice and I'll add a couple things you can practice overhead carries with nothing too heavy another great point you know kettlebell would be good but make sure it's lighter than you think just practice that full extension overhead packing the shoulder walking with the braced core walking nice and straight and tall carrying something overhead that'll strengthen that that top position and then windmills you know windmills are great for the you know the side of the core but a lot of people don't realize it's also great for shoulder mobility and I would take your time do not try loading the overhead squat if you can't do an overhead press I would try to get good at an overhead press first and I would forget the the squat overhead squat for a little while because it's far more complex there's a lot more moving parts and what you don't want to do is push it so far or too hard to where you actually have to take a few steps back yeah I love those two and especially if you're doing the overhead carry with a kettlebell I mean it could be a light kettlebell but just because it's loaded on the back of your arm and that being a lot of times limiting factor being able to to pull your arm up in its full range of motion it kind of helps to have that loaded somewhat to give you you know some resistance going in that direction I also love the the windmill is going to bring that up as well just because you do have to stabilize your shoulder while you're going through this thoracic rotation while you're going through all the rest of this motion throughout your body it's a good one to really focus on that and then lastly too with the stick if you just get like a regular stick you could do a lot with that in terms of also just doing like a shoulder dislocate but you don't have to necessarily go all the way to your lower back so starting at your stomach and then trying to bring the bar up over your head just starting with that and then pulling outward so really creating a lot of tension extending your elbows and pulling outwardly as you're you're lifting and raising your arms up over your head we'll start really to train you know those shoulders to respond properly chris have you have you done a hand cup with rotation too yeah so i've really been into your guys's youtube videos um because they're in quarantine i got plenty of time and i'm working from home now so i've done trying to do a lot of those um i they've been super cool i did your mobility webinar i could only do about half the stuff but um you know i've just been trying to do a little bit more and make it more of a habit yeah honestly it was not a habit for many years and i just you know i'm not a athlete i'm just a guy just a regular old guy so trying to use that to supplement some of my lifting has really been beneficial a lot of the unilateral stuff too but um yeah i've been trying to do as much of the youtube stuff that you guys put out it's really helpful yeah reach roll lift thread the needle hand cuff rotation zone one those are all like i think an area that i would really put a lot of energy and effort into before going into the training a lot of prime tests yeah and here and look here's a deal with mobility it's best done frequently it's not like strength training where you need to take time off it's uh you're better off doing you know 10 minutes twice a day of targeted mobility work uh every single day you'll get far better results doing it that way don't do mobility work like strength training where it's you know twice a week or once a week or whatever do it daily you know maybe morning and night and you'll you'll greatly accelerate your progress awesome thanks guys really appreciate it no problem thanks for calling yeah i think the big issue with mobility is that uh people will do like once or twice a week no that was great that's good advice to keep drilling that home i know we've said it on the show before but um i i didn't see the major improvement uh with myself until it became until i became almost competitive with it where i was like how many times a day can i do this and how consistently can i do this every day like um before i started to really notice a difference if you use mobility as just kind of a way to warm up it's better than nothing it's better than getting on a treadmill it's better than static stretching uh for a warm up so i definitely think it's good but if you're gonna make changes like in your posture like it's you're trying to work on correctional exercise it's really tough because you have to understand that what got you in that position what puts you in the place of you know poor shoulder mobility or hip mobility or ankle whatever it may be is the habits that you do on a regular basis and more than likely you're still doing those habits so you've got to put in enough work to counter that and just simply doing it one or one to three times a week is not enough to see well that feeling he just felt from from being in the proper stacked alignment is something that he should experience more frequently and so to to be able to dive back in and put more work in that direction is going to be everything