Kneeling Hip Extension

#4: Mobility Tip of the Week

Hello NorCalSpartan.  This is Week 4 of “Mobility Tip of the Week.”  This week we are going to focus on the Quadriceps.  Having mobile and flexible Quadriceps allow the hips and hamstrings to function normally.

A great drill we like to perform weekly is called the “Kneeling Hip Extension” or “Natural Leg Extension.”  We love to pair this drill with deadlifts or any other hamstring developing movement.  This drill is a two-fer, mobilizes the quads and strengthens at the same time.  Watch the video (from our friends at NorCal Strength and Conditioning) and read the tips below to learn how to perform this movement correctly:

  • Start in a kneeling position with hips over knees and top of the feet down flat
  • Keep stomach tight and glutes squeezed to create slight extension at the hip
  • Hinge back at the knee going as far back as you can keep hips in slight extension and come back up without breaking at the hip or overextending the back
  • For a slightly easier variation- turn the toes under

We recommend doing this movement for 3 rounds for 6-8 Repetitions weekly.  A well trained individual could do this movement 2-3 times a week mixed in with current training load and it will still be effective.

Head on over to our Products page to see what we recommend for obstacle course training and racing.

#3: Mobility Tip of the Week

Hello NorCalSpartan.  This is Week 3 of “Mobility Tip of the Week.”  This week we are continuing to build off our Achilles and Calf segment, but adding in the ankles.  The lower portion of the leg is super important to take care of mobility and flexibility wise to stay injury free.  Adding in all of these drills weekly will give your body a great fighting chance to stay away from injuries.  Here is a short video clip on our new drill:  Ankling

Head on over to our Products page to see what we recommend for obstacle course training and racing.


Jefferson Curl

#2: Exercise Tip of the Week

Hello NorCalSpartan.  This is the second installment of “Exercise Tip of the Week.”  This week we are going to show you a great exercise drill called the “Jefferson Curl.” This movement helps keep you low back and hamstrings mobile and will build some strength and flexibility in both areas at the same time.  A racer needs mobile hamstrings and a strong low back for all the uphill and carry work.  When performing the Jefferson Curl here are some key points to keep in mind (if you are new to this movement, start very light and as you achieve mastery and your strength increases, you can then increase the weight amount):

  1. Start with the weight in both hands standing in a tall position (can use many different objects from a dumbbell, kettle-bell, barbell, slam ball, etc.)
  2. Glutes should be engaged throughout the movement starting at the top position
  3. As you begin to move downwards (keeping the legs as straight as possible) tuck your chin towards your neck and slowly roll forward one vertebrae at a time
  4. The goal is to get as far down as possible while maintaining straight legs with a flexed back position
  5. If you can get past your toes on the way down, stand on a box to allow yourself more range of motion to work the movement
  6. Now reverse the process back to your start position moving each vertebrae up one at a time

This video from our friends over at NorCal Strength and Conditioning is a great representation of how the Jefferson Curl should be completed.

Head on over to our Products page to see what we recommend for obstacle course training and racing.


#2: Mobility Tip of the Week

Hello NorCalSpartan.  This is Week 2 of “Mobility Tip of the Week.”  This week we are going to build off of last week’s tip of the week.  We are going to show you another great mobility drill to help keep you calves and achilles mobile while you are out there on the trail.  Check out the short video clip and get to working on mobilizing your calves and achilles.

Head on over to our Products page to see what we recommend for obstacle course training and racing.


Mobility Drill for the Calves

Got Tight Calves? I’m not talking Cool Baby Cows…

If you are a trail runner, Spartan Racer, track star, or just out there logging some miles for the pure joy of running this is a mobility drill you should be doing.  If you are putting in any sort of mileage, your calves and achilles start to take a beating especially when you are hitting over the 20+ mile range a week.  A runner should never have their Calves/Achilles become their “Achilles Heel” during a race!!  Check out this short video clip that I put together on how to keep your calves and achilles in running order…

P.S.  You can get the PVC at Lowes or Home Depot for just a few dollars.  If you are willing to spend the money for it, my favorite device to use is the Theragun!