To Have Strength, You Need Mobility: How to Improve Performance and Reduce Injury and Pain with a Mobility Practice with Dr. Grayson Wickham — Muscle Maven Radio Episode #7
Barbell Shrugged
Doug Larson
4.7 • 2.8K Ratings
🗓️ 21 March 2019
⏱️ 77 minutes
🧾️ Download transcript
Summary
From the age of nine when he received a copy of Arnold Schwarzenegger's
Encyclopedia of Modern Bodybuilding as a gift, Dr. Grayson Wickham has been fascinated with movement. He earned a Bachelors of Science, majoring in exercise science and kinesiology, and received a Doctorate of Physical Therapy at the University of Wisconsin- Madison. He is a physical therapist and a certified strength and conditioning specialist, working with everyone from NFL, MLB, professional tennis players and professional CrossFit athletes, to those that are just touching a barbell for the first time. Grayson is known to experiment with different types of systems and movement philosophies, trying to find the most effective ways to optimize movement, while decreasing pain, and increasing performance. He's based in New York City where he runs his online mobility coaching practice Movement Vault, and teaches mobility and movement workshops all over the world.
In this episode Ashleigh talks with Dr. Grayson Wickham, a physical therapist, strength and conditioning coach, and founder of Movement Vault, about mobility: the difference between mobility and flexibility, how to recognize and address your own imbalances and weaknesses before you become injured, and how to implement a thoughtful and sustainable
mobility practice to improve general movement, pain and injury management, and performance.
Minute Breakdown:
0-14 Intro to Dr. Grayson Wickham and what Movement Vault is, why he is fascinated with human movement and imbalance, how lack of mobility can affect other areas of our life
14–28: How to get the most out of our mobility practice; how not to waste your time in the gym. Should you foam roll, and what is foam rolling actual doing? What does tightness in a muscle actually mean, and how and why d o we want to override this signal our body is giving us?
28 -36: The difference between mobility and flexibility; why mobility is generally more important; the differences in mobility and flexibility between men and women. How much mobility and flexibility do you actually need? How do we identify mobility issues within ourselves ?
36-48: When is the best time to practice mobility and the ideal amount of time to dedicate to it? When shouldn't you stretch, and can you overdo mobility work?
48–1:05: A discussion of the most common mobility issues across the board and how to begin to address them
1:05: The ways in which movement,
mobility, and proprioception is affected by unnatural man-made environments and protective items like sneakers
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Show notes: http://www.shruggedcollective.com/mmr-wickham
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Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals. Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since.
Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.
We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast.
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Transcript
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| 0:00.0 | Hey everybody, welcome to Muscle Maven Radio. I'm your host, Ashley, aka the Muscle Maven. |
| 0:08.3 | And today we are talking all about movement and mobility and how to create a smart program |
| 0:13.6 | for yourself for improved performance and decreased pain and risk of injury. So I'm talking |
| 0:18.8 | with a physical therapist and strength and conditioning coach Dr. Grayson Wickham. And |
| 0:23.9 | we talk about the differences between mobility and flexibility because sometimes those are |
| 0:28.2 | used interchangeably but they're not the same thing. And we talk about why mobility is so important, |
| 0:33.1 | how much mobility and or flexibility you actually need, sometimes even for type A people, it's a case |
| 0:40.2 | of more not necessarily being better. We talk about how to assess your own mobility or lack thereof |
| 0:46.3 | and how to be aware of any imbalances or weaknesses and then how to incorporate a mobility practice |
| 0:52.2 | into your life regardless of your starting point and what your current fitness program is. So |
| 0:57.5 | if you're like me and you notice that you do have some imbalances maybe some mobility issues and |
| 1:03.2 | that can mean hyper mobility too. Sometimes we have too much flexibility and not enough stability, |
| 1:08.4 | so that can be an issue. If you have any nagging pain anywhere, I mean if you don't then |
| 1:14.4 | good for you. I don't know, I don't know anybody doesn't have any issues but you know, and if you're |
| 1:19.0 | like me and you sometimes feel overwhelmed about where even to start, like you only have maybe so |
| 1:23.0 | much time in the day for fitness and a lot of us would rather spend it learning cool tricks |
| 1:28.0 | than on quote unquote boring mobility stuff. So if you feel that way, this is absolutely the episode |
| 1:34.7 | that you need because look, we all know that sometimes the stuff we're avoiding the most is the |
| 1:39.6 | stuff that we need to do the most. So Grayson is the founder of Movement Vault which is an online |
| 1:45.6 | program and a resource for doing your own at home mobility work. He puts up new video content |
| 1:50.8 | literally every day, taking you step by step through different practices that address all the |
| 1:55.6 | issues, all the hot spots you could ever imagine. He actually walked me through a little bit of a |
... |
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