Strength and flexibility are two essential components of physical health. While they complement each other, they are traditionally trained separately. Flexibility refers to the range of motion around joints, whereas strength is the muscle’s ability to resist force.
However, Dr. Laura Kummerle, a physical therapist, orthopedic specialist, and founder of the training platform Paradigm of Perfection, explains that weighted training can improve both simultaneously. She has designed four movements that enhance muscle strength while expanding active range of motion.
Four Weighted Moves to Train Strength and Flexibility Together
1. Seated Overhead Side Bend
This exercise targets the quadratus lumborum (QL) muscles in the lower back and the obliques on the sides of the abdomen, improving both side-bending strength and flexibility. The QL runs along the spine from the bottom of the ribs to the top of the pelvis.
Key points:
Sit with legs spread apart, knees and toes pointing upwards.
Hold a dumbbell with both hands overhead, arms straight. Bend your torso sideways, reaching your arms toward your foot. Keep your torso extended and shoulders aligned, avoiding collapse.
This move increases trunk and spinal mobility while strengthening key muscles that help maintain and recover good posture.
2. 90/90 Squat to Seated Switch
The 90/90 stretch improves hip flexibility by positioning one knee to the side and the other forward. Using weight helps balance and aids returning to the squat position. A squat rack’s support bar can also be used if needed.
Key points:
Start in a squat with hips below the knees, holding a dumbbell in front.
Shift your weight to one side, lowering your hips to the ground into the 90/90 position with both knees bent at 90 degrees.
Return to squat, working ankle, hip, and core strength and flexibility.
Shift weight to the other side and repeat the 90/90.
Finally, return to squat, extend your legs, and hinge forward to stretch hamstrings and spine mobility.
3. Standing Cross-Shoulder Stretch
This exercise combines hamstring stretching with shoulder mobility work. Adding weight intensifies the stretch in the mid-thoracic spine and challenges hamstring flexibility. Strength is needed to return to the start position, so beginners should start with light weights.
Key points:
Stand with feet apart, holding a dumbbell behind your hips.
Hinge forward, bending your torso toward the floor while raising your arms overhead, directing your body weight downwards.
Control the weight as you return to standing.
4. High-Kneeling Halo
This move focuses on core stability and shoulder flexibility. Holding a dumbbell, perform slow circular motions around your head to engage core isometric contraction and control. It also stretches tight hip flexors.
Key points:
Kneel with knees hip-width apart.
Hold a dumbbell with both hands and slowly circle it around your head.
Rotate clockwise once, then reverse direction.
This simple, efficient weighted workout uses just one dumbbell to comprehensively improve strength and flexibility, ideal for those seeking a full-body fitness boost.
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