How poor mobility could be holding you back

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How poor mobility could be holding you back

The human body is pretty incredible. It’s an absolute marvel of evolution that has over many years that has enabled us to jump higher, run faster, and even accomplish feats that were once thought impossible. The recent Olympic games has shown us just what the human body is capable of, from a marathon completed in just over 2 hours, to a 100m sprint in just 9.81s. We even witnessed weightlifters lifting over triple their bodyweight in the clean and jerk. Now, while most of us (and even The Foundry coaching team!) can only dream of performing to such remarkable levels, we should all be able to execute these movements comfortably without any pain. Now, if the thought of sprinting makes your lower back tremble in fear, and the idea of lifting weights overhead causes your shoulders to want to run and hide, or squatting makes you feel more like a human deckchair folding in half, then mobility could be the main factor hindering your performance. Although human evolution has done a fantastic job of getting us to where we are, our environment has evolved far faster and not always for the better. Modern life has us driving cars, squeezing onto packed trains with heavy bags over one shoulder, working away at desks for hours on end only for us to spend our evenings slumped on the sofa switching between looking down at our phones and up at the TV. All of this causes us to have a strained neck, shoulders that face inwards, slumped posture, rounded backs, tight hips, and terrible flexibility in our hamstrings. Now if we combine these effects of the modern lifestyle with exercise, what happens? When we perform physical activity, we often move against gravity, whether that is from running or lifting weights. Now, gravity only moves in a straight line, and that line points down, so if we aren’t aligned correctly when exercising due to poor mobility, we end up putting strain on the wrong areas of the body. Lets take a squat for example, if I have tight hips from sitting at a desk all day, and then attempt a squat, instead of sitting back and down though my hips as I’m supposed to, once I reach the limited range of motion in my hips, my upper body will start to tilt forwards rather than remaining upright. This means that instead of the hips acting as a hinge as they’re supposed to, my lower back now takes over. Why is this a problem? Well, it may shock you to learn that over 98% of injuries to our skeletons, muscles, tendons, ligaments, cartilage and joints are preventable. That’s right, for most of us our injuries, pains and niggles are a result of our lifestyles, yet our activities bear the brunt of the blame. So, now that we know how important mobility is, how do we improve it? Well, you’ll be glad to know that a simple routine that only requires a foam roller and a massage/tennis ball and takes just 10 minutes can get help you make some serious improvements to your mobility. This routine, called the Agile 8, comes from renowned trainer Joe DeFranco, and he even has a more in depth version called the Limber 11 for those of you who really want to say goodbye to back pain and sore shoulders. Agile 8: https://youtu.be/3B-3Khbht5s Limber 11: https://www.youtube.com/watch?v=FSSDLDhbacc I strongly suggest implementing either one of these routines into your day. I personally do these at home whilst watching TV or listening to a Podcast so it isn’t something I feel I have to make time for. They are also brilliant as warm ups to get you ready for a gym session, and would be absolutely ideal for those of you about to hit a LIFT or City Strongman session! If you haven’t got the hint yet, mobility is pretty damn important, which is why we created the STRETCH class down at The Foundry. We like to see our members moving freely and without pain, so if you haven’t already tried a STRETCH class, get booked on and start reaping the benefits of improved human movement!   RICHARD CROSS

The human body is pretty incredible. It’s an absolute marvel of evolution that has over many years that has enabled us to jump higher, run faster, and even accomplish feats that were once thought impossible.

The recent Olympic games has shown us just what the human body is capable of, from a marathon completed in just over 2 hours, to a 100m sprint in just 9.81s. We even witnessed weightlifters lifting over triple their bodyweight in the clean and jerk.

Now, while most of us (and even The Foundry coaching team!) can only dream of performing to such remarkable levels, we should all be able to execute these movements comfortably without any pain. Now, if the thought of sprinting makes your lower back tremble in fear, and the idea of lifting weights overhead causes your shoulders to want to run and hide, or squatting makes you feel more like a human deckchair folding in half, then mobility could be the main factor hindering your performance.

Although human evolution has done a fantastic job of getting us to where we are, our environment has evolved far faster and not always for the better. Modern life has us driving cars, squeezing onto packed trains with heavy bags over one shoulder, working away at desks for hours on end only for us to spend our evenings slumped on the sofa switching between looking down at our phones and up at the TV. All of this causes us to have a strained neck, shoulders that face inwards, slumped posture, rounded backs, tight hips, and terrible flexibility in our hamstrings.

Now if we combine these effects of the modern lifestyle with exercise, what happens? When we perform physical activity, we often move against gravity, whether that is from running or lifting weights. Now, gravity only moves in a straight line, and that line points down, so if we aren’t aligned correctly when exercising due to poor mobility, we end up putting strain on the wrong areas of the body.

Lets take a squat for example, if I have tight hips from sitting at a desk all day, and then attempt a squat, instead of sitting back and down though my hips as I’m supposed to, once I reach the limited range of motion in my hips, my upper body will start to tilt forwards rather than remaining upright. This means that instead of the hips acting as a hinge as they’re supposed to, my lower back now takes over.

Why is this a problem? Well, it may shock you to learn that over 98% of injuries to our skeletons, muscles, tendons, ligaments, cartilage and joints are preventable. That’s right, for most of us our injuries, pains and niggles are a result of our lifestyles, yet our activities bear the brunt of the blame.

So, now that we know how important mobility is, how do we improve it? Well, you’ll be glad to know that a simple routine that only requires a foam roller and a massage/tennis ball and takes just 10 minutes can get help you make some serious improvements to your mobility. This routine, called the Agile 8, comes from renowned trainer Joe DeFranco, and he even has a more in depth version called the Limber 11 for those of you who really want to say goodbye to back pain and sore shoulders.

Agile 8: https://youtu.be/3B-3Khbht5s

Limber 11: https://www.youtube.com/watch?v=FSSDLDhbacc

I strongly suggest implementing either one of these routines into your day. I personally do these at home whilst watching TV or listening to a Podcast so it isn’t something I feel I have to make time for. They are also brilliant as warm ups to get you ready for a gym session, and would be absolutely ideal for those of you about to hit a LIFT or City Strongman session!

If you haven’t got the hint yet, mobility is pretty damn important, which is why we created the STRETCH class down at The Foundry. We like to see our members moving freely and without pain, so if you haven’t already tried a STRETCH class, get booked on and start reaping the benefits of improved human movement!

 

RICHARD CROSS

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The Benefits of Calisthenics

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The Benefits of Calisthenics

 

CARRIE BAXTER

I always hear the sentence “ I would love to try it but it’s so difficult “. Your right . Bodyweight training will probably hurt you in ways you never thought possible , however, the rewards are priceless.

Let’s start with the very basics . Calisthenics offers a no excuses approach so you can truely find out the reasons why you train the way you do (or not!) .Most Parks offer bars and different tools to start with your pull ups . Investing in a set of gymnastics rings can further your training with no expensive gym membership or commitment for a zillion years. If you then feel like you need help progressing ,you can head to a teacher online or a studio and seek more knowledge and guidance for your training . Chances are after achieving 1 pull up your already hooked with desire to learn more and keep the line of progression going. This approach is also super effective if you are a beginner and don’t feel confident enough to tackle the weights area of your gym yet.

The benefits on the body are never ending ,most notably the reduction in injury due to training with one bodyweight all the time and focus on mobility .Fat loss is also inevitable due to functional movement patterns that are followed in training - which fire up several muscle groups at one time during any given skill practice. This in turn leaves the body with incredibly improved core stability which is tested with every move within calisthenics . If you can incorporate the gymnastic rings into your training you are increasing your game ten fold . The rings offer strength , mobility and stability like no other apparatus in the training world. This type of training is one of very few that offers transferable strength , agility and stability to other sports and exercise.

Last but not least - how it looks on the eye I hear you ask ? You only have to take one look at Gymnastic bodies from around the world to know they are one of the most strong , proportionate , aesthetically pleasing bodies known to man. Alternatively you can start calisthenics for the reason I did - because you get to learn lots of cool tricks  and have perfectly attractive content for your instagram followers ;) All in all I wouldn’t take back all the cuts and bruises from training . In the past 2 years I’ve gone from 8 push ups on my knees to 30 straight and 10 one arm pushes with ease. Not being able to hold onto the bar, working up to 15 straight pull ups. This is all gained from curiosity and thirst to learn more about movement . These skills have taken me on work jobs , workshops and photoshoots I would have never thought possible. If you’re thinking about giving it a go I promise you the rewards are never ending once you start the ball moving.


 

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Richmond Rugby and The Foundry join forces

We're delighted to announce that newly promoted Championship rugby team Richmond FC, will be partnering with The Foundry to fulfil their strength and conditioning requirements. The second oldest team in the world chose The Foundry as the base for their S&C training due to the elite facility and coaching team. Head fitness coach Sam Ross said:

"The Foundry has all the elements of a professional setup. We're delighted to join forces with the team to ensure a successful season for Richmond FC as we embark on our new journey in the Championship. There aren't many facilities and coaching teams like The Foundry anywhere."

Our Training Director Ben Gotting acknowledged that having Richmond around would be a positive addition to the unique Foundry environment:

"We set up The Foundry to offer the sort of fitness training you would find in a professional athletic setup, whilst ensuring it is suitable for all ages and abilities, so it's great to see this vision acknowledged by a leading rugby team too. We know our members will also be excited to have Richmond FC on-board and we wish them the very best for their new season in the Championship"

The boys will also be joining in some of our classes as part of their training regime so please do say hello and welcome them to The Foundry family.

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The Foundry featured on Joe.co.uk

This strongman circuit will get you strong and fit for rugby

When JOE.co.uk caught a glimpse of our City Strongman classes they asked the boys to come up with a a suitably taxing rugby specific workout to help those about to start pre-season training. This loaded carry medley will seriously test both your strength and your cardiovascular fitness so check out the full article, give it a try or come and check the training out yourself for a week at The Foundry for the cost of one class! https://goteamup.com/p/339492-the-foundry/memberships/18689/ 

Check out the video below and the full article HERE:

Don't forget to follow us for more sport specific training tips and special features with some the biggest stars of the game over the Summer.

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Video Tip : Using Chains - Tricep Extension

Adding chains to Tricep Extensions increases the resistance through the lockout phase of the exercise, changing the strength curve and adding variety to your arm training routine. Using the Dr Tom's Bar from Watson Gym Equipment allows for a greater range of motion with increased safety and far less stress through the wrist joint. The declined bench version of this exercise is a fantastic variation, particularly if you don't have access to a Dr Tom's bar.

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The Five Pillars Of Good Health

When we talk about 'fitness' or 'health' definitions are often blurred. Inwardly the fitness industry tends to focus heavily on body composition, size, and strength, while outwardly our health service and medical industry have real concerns over obesity, diabetes, and the rapidly increasing elderly population.

If our clients are truly in search of 'feeling' better then we need to take a wider look at their health and know that if they can get those aspects in line that they will not only feel they look better, but also feel better about how they look. 

And the secret? The Five Pillars Of Health.

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Obesity, Where Do We Even Begin? PART TWO

In the second part of this three part series examining the obesity crisis, we consider possible solutions for this world wide epidemic. Can education campaigns work? Should we consider regulating or legislating some foods? 

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Obesity, Where Do We Even Begin? PART ONE

Worried about the global obesity crisis? You should be. In the first of a series of articles, we examine the scale of the problem, try to provide some solutions, and discuss the complex ethical and moral challenges each of those presents. 

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5 Steps to Overcoming Addictions & Bad Habits

Today's article comes from trainer Richard Thompson.  Alongside his training pedigree Richard has an impressive background in business, peak performance coaching and change management and holds a degree in Cognitive Science and is a certified NLP trainer

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Another Ectomorph Transformation

We've picked up quite a reputation over the last 2 years for helping ectomorphs naturally add some muscle to their frames and lose a few inches from round the middle.  Find out more about one of our most recent ectomorph transformations to keep you inspired and see how great gains can be made, regardless of body type, through regular, consistent training and a supportive, nutritional diet.

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Are you a typical Foundry client?

Do you work long hours in a stressful City environment, have a young family and struggle to balance everything? If this sounds familiar, see how our client managed to improve his general health, add muscle and lose weight in just 8 weeks with trainer Dave Thomas

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A Day in the Life of….George the Intern

Always keen to nurture anyone with enthusiasm in the fitness industry, we decided to give this George guy a chance to experience The Foundry from the inside...never truly knowing what to expect. and here is his story.

If you or anyone you know may be interested in having an internship at one of the fastest growing private health and fitness businesses in central London, please contact us.

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