Mobility Exercises for CrossFit

KelseyOlanoff

Sara Sigmundsdóttir is training for CrossFit Regionals in Copenhagen. We caught up with Sara during her preparation for the Regionals to talk with her about mobility and injury prevention.

"CrossFit requires extraordinary mobility to improve efficiency while lifting heavy weights," says Sara. "When you are working overhead movements or need to catch a heavy clean, it is important that you have good shoulder mobility."

Sara's Tip: A daily dose of mobility work should be included as part of a strategic warmup. It can also be a full training session on recovery days. This may help to prevent injuries and improve performance. 

She likes resistance bands because they are portable and can be anchored to anything. Sara uses SKLZ Mini Bands and Pro Bands in light (yellow) or medium (red).

1. Hip Mobility with Mini BandsHip Mobility 1

  • Place a red Mini Band above the knees and a yellow Mini Band around the ankles.
  • Lower into a squat, sitting hips back and down, while pressing knees out.
  • Return to standing and repeat.

2. Hip Mobility 2

  • Standing, place a red Mini Band above the knees.
  • Lower hips back and down into a squat position while pressing knees away from each other.
  • Keep one leg stationary and rotate the other knee in and then back out.
  • Repeat other side.

3. Shoulder Mobility 1

  • Pro Bands for Shoulder MobilityStanding, hold the Pro Band at chest height (palms down) with arms shoulder width apart.
  • Keep arms straight and pinch your shoulder blades toward each other while keeping tension in the Pro Band.
  • Bend the elbows and move arms backward to bring the Pro Band to touch your chest.
  • Return arms to straightened position, re-grip Pro Band with palms facing up and repeat the movement.

4. Shoulder Mobility 2

  • Pro Bands Mobility ExercisesStanding, hold Pro Band overhead, just behind the ears, with straight arms and hands facing up (snatch position).
  • Lower the band toward your traps while pressing your lats together.
  • Hold for up to 10 seconds.
  • Return the band to overhead with control.

Looking for more shoulder work? Check out 3 additional exercises that were created by SKLZ for baseball players.

Hips and glutes are prime movers for many lifts and gymastics movements. Get them fired up with SKLZ Mini Bands.

Sara's Tip: Practice each drill for 5 to 7 repetitions on both sides. If the movement feels easy, add reps or a stronger band. 

Sara's training involves a lot of physical prep. But how does she get her mind right before approaching the bar? Watch and see: