More flexible in 3 steps: Isolation (Part 1 )

I could have started this series with: „ What mobility and learning Spanish have in common“  You’ll read more about that later…


In workshops, coachings and in my everyday life I follow different principles or concepts which allow me to work efficient and effective so as pursuing my goals. With my goals or goals I make with my clients, either way, a basic thought is:
How can I make something complex, easier?

What defines mobility, I already explained in this article:

The Optimal Mobility Warm-Up For Your Weightlifting Training

Let’s focus on the perhaps best concept, how to train mobility detached from your warm up. (So as Spanish and the piano at the side)

Before learning complex exercises as the snatch, clean and jerk so as the split, there are a few fundamental things which you need to learn first to buid a basic.


(Training routine at the end of the article)

Isolation builds the base.

Within the context of mobility, I define this as the ability to control a joint isolated without movements of the surrounding joints.

Ankle – Knee – Hip – Spine – Elbow – Wrist – Shoulder – Shoulderblade

If you can’t control a joint and therefore it isn’t representative on your body map, your muscles will always limit this certain joint.

„Hold on Leon, what is a Body Map?“

Bodymapping describes how good your joint and their ability to contract is connected with your brain. Because the movement of a joint is based on the work the muscle does. Contraction and relaxation of the muscle. Or described as the neuroplastic connection of combinations of your range of motion, the movement direction, and muscle relaxation. Those things get rated and processed under“ Am I safe in this movement“ within the brain.

Training a certain movement which you brain rates as safe often, will not only make those connections stronger, it will also make you stronger.

The exercises within weightlifting get trained similarly to mobility exercises. You start simple and make it more complex, step by step. To achieve the result, per example the snatch, it is necessary to control every single step. You will see that with Mobility, it is not as easy as you probably imagined. Because the control of every single joint isolated, is so unusual, that this step will take some time.

To really get control over your joints, you need to focus. Don’t let other things distract you and even more important, do the exercise slow and concentrated. (I will attach a training plan at the end of this series, to implement the concept straight away.) Rushing through isolation brings nothing in the long run. If you put in some work and concentration you will gain from Mobility exercises. Your return of investment will be way higher.

Controlled Articular Rotations

I would like to come back on another concept here:
Controlled Articular Rotations

This most complete movement your joint can perform is a 360° circle.
At this point I often get the question:

„What about my neck? Should I rotate it as well 360°? Isn’t that dangerous?“

To understand why I often get this question, you have to be aware of the anatomy of your neck. Technical is your neck a facet joint, also called a slip joint and those joints perform only a rotation (left-right) and an inclination (ear to shoulder movement). But a full circle can only be performed by your shoulder joint, the only joint which is a ball joint.

This anatomic explained argumentation is the base for plenty of movements. Most common is the knee above your toes rule within the squat. This is supposed to be bad because the shear force is unnatural high and the joint is not build to withstand this. I hope you dont belive that, because the shear forces within the hip are way bigger and are not making any problems at all.

Besides Squat performances and neck rotation, within sports, there is always a possibility for non optimal joint positions. When we are not prepared for this , a injury is a possible result. Every joint position is trainable. With regular Mobility training and an isolated training of the joint controll, you will add those movements onto yourBody Map and therefore give your body the safety that you are able to perform those movements and that you can controll the full amount of motion.

Proper Preparation = perfect Performance

Enough theory let’s get into practice!
My goal for you is that after this blog series, you will have a plan on how to improve your mobility training for yourself to get better with weightlifting.

As a weightlifter you need your whole body! Therefore within isolation, focus on controlling your spine, shoulder, hip wrist and feet.

How that can look, I will show you in my upcoming video.

Be good and practice often, because in part 2 we will address the integration.🤲

If you have questions or wishes regarding my blog posts, just write me an email:

Keep moving
Your Leon🐒


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Moving Monkey






Mobility coach and prospective physiotherapist