Achieving Bulletproof Knees and Mobility: 7 Mobility Standards for Success
In this video, we will explore seven mobility standards that can help improve your knee health and overall mobility. These standards have personally helped me overcome chronic knee pain and surgeries, leading to some of the most bulletproof knees. I will share the lowest entrance point for each standard, as well as the highest level achieved, along with coaching notes and the mentors who helped me formulate these standards. Please note that these standards should be performed alongside the ATG system and without any treatments or supplements.
Standard 1: Active Tibialis Flexion (Ankle Mobility)
The lowest entrance point for ankle mobility is being able to touch your toes. However, to reach the standard, actively flex your tibialis muscles while keeping your knees straight and using only knuckles or palm against a wall for support. The highest level achieved is 25% of your body weight for 15 reps, with full tibialis flexion. This standard can be safely surpassed by athletes like Connor Barth and Xavier Pope, who can do closer to 50% of their body weight. Credit for this standard goes to Khadir Siani and Stephen Holm.
Standard 2: Ankle Stiffness Misconception
Contrary to popular belief, ankle stiffness does not mean limited flexibility. Flexibility in the ankles is crucial for developing ankle stiffness, which refers to the strength in this area. Khadir Siani and Stephen Holm exemplify the benefits of having flexible ankles for high jumpers. Increasing ankle flexibility also helps strengthen the soleus muscle, reducing the vulnerability to Achilles injuries. Tom Platz, known for his exceptional leg development, is an excellent example of muscle size coupled with range of motion.
Standard 3: Touching Wrist Below Toes (Hamstring Flexibility)
The lowest entrance point for hamstring flexibility is being able to touch your toes. However, to meet the standard, you should aim to touch your wrists below your toes. This provides a more bulletproof lower back, especially when rounding the back with light loads up to 25% of your body weight. Athletes like Khadir Siani and Jeff Wolf have significantly influenced this standard. For those aiming to kick the rim, additional range of motion may be necessary.
Standard 4: Jefferson Curl (Back Mobility)
The Jefferson Curl, introduced by Jeff Wolf, focuses on rounding the back safely and effectively. This exercise is included in the ATG system, which works on various back movements. While the standard is set at one to two days a week and up to 25% of your body weight, wrestlers and football players who require heavy lifting may push closer to 50%. Personal success in reaching 100% of my body weight with this exercise demonstrates its safety when executed correctly.
Standard 5: Soleus Muscle Activation
The soleus muscle, located in the upper calf, plays a vital role in ankle mobility and lower leg stability. Many individuals have tightness in this area, hindering their hamstring development. Lucus Hardy’s slant board exercise, combined with the Jefferson Curl, helps release tension in the upper calf. By addressing this tightness, athletes can discover the true potential of their hamstrings.
Standard 6: Thoracic Spine Mobility
Maintaining a mobile thoracic spine is crucial for overall movement efficiency and preventing injury. The lowest entrance point for thoracic spine mobility is being able to rotate your upper body comfortably. To meet the standard, aim for full thoracic rotation with control and without compensating movement in the lumbar spine. Credit for this standard goes to Dr. Kelly Starrett and his book “Becoming a Supple Leopard.”
Standard 7: Hip Internal and External Rotation
The hips play a significant role in lower body mobility and stability. The lowest entrance point for hip rotation is having the ability to rotate your hips internally and externally without discomfort. The standard is to achieve full range of motion in both directions, allowing for fluid movement and reduced risk of hip injuries. Credit for this standard goes to Andreo Spina and his Functional Range Conditioning (FRC) system.
By following these nine mobility standards and incorporating them into your training routine, you can enhance your knee health, flexibility, and overall performance. These standards have been formulated based on personal experiences and the guidance of mentors like Khadir Siani, Stephen Holm, Jeff Wolf, Lucus Hardy, Dr. Kelly Starrett, and Andreo Spina. Remember to listen to your body, progress gradually, and prioritize proper form and technique. These standards provide real solutions for improving mobility and achieving bulletproof knees