03/09/2026
MOVE BETTER. TRAIN BETTER. 💪
Dynamic stretching and rotation are an important part of preparing your body for training.
They help increase mobility, improve joint range of motion, activate the muscles you’re about to use, and prepare your body for the movements ahead.
Rather than simply holding a stretch, dynamic mobility gets you moving through controlled ranges, helping you feel stronger, looser and more prepared for your workout.
🎥 The Half Cossack Rotation
A great mobility drill for opening up the hips, adductors, ankles and thoracic spine.
Main purposes
💥Hip mobility: Works hip abduction and external/internal rotation.
💥Adductor/groin flexibility: Loads the inner thigh while moving through range.
💥Ankle mobility: The bent leg works on dorsiflexion, useful for squats.
💥Thoracic rotation: Adding the rotation trains upper-back movement while the hips stay controlled.
💥Movement preparation: Helps prepare for squats, lunges, Olympic lifting and lateral movements.
💥Control in deep positions: Teaches you to actively control rather than simply stretch into range.
🎥Palms-Up Rotating Stretch
A great mobility drill for opening up the shoulders, chest and thoracic spine while improving shoulder rotation and overhead mobility.
Main purposes
💥Shoulder mobility: Improves external rotation and range of motion.
💥Thoracic mobility: Encourages rotation through the upper back.
💥Chest opening: Stretches the pecs and anterior shoulder.
💥Overhead positioning: Helps prepare for snatches, presses and jerks.
💥Movement preparation: Gets the shoulders and upper back ready for loaded movements.
💥Posture & control: Encourages better shoulder positioning while moving through rotation.
