The "Cheat Code" for Better Movement: Why Your Joints Need Their Own Workout
You’ve probably heard some version of the old saying, "If you want to get better at squatting, you have to squat." And look, there’s plenty of truth in that. Specificity is a real thing. If you want to improve your gait, you walk with purpose. If you want to be a better runner, you run. If you want to be a better golfer, you swing the club.
But I like to live by a slightly different (and much more empowering) mantra:
"Squats make you better at squats. Joint mobility training makes you better at life... including squats."
Let’s break down why that distinction is the secret sauce to moving like a human being instead of a rusty folding chair.
Training the Movement vs. Training the Joint
When you practice a specific movement—like a squat—you are training a pattern. Your brain gets really efficient at coordinating your muscles to get you from point A to point B. This is great for performance, but it has a ceiling.
If you only train the movement, you get better at that specific track. But if you train the joint, you get better at all movements which involve that joint.
Think of your joints as the hardware and your movements as the software. You can download the fanciest, most high-tech "Squat 2.0" software, but if your hip hardware is glitchy and can’t actually rotate, the program is going to crash. Joint mobility training (like Kinstretch) is the hardware upgrade. It ensures that the "hinges" of your body actually have the space and the strength to do what you’re asking them to do.
The Math of Injury: Demand vs. Capacity
Here is a hard truth: Your body is a master of compensation. If you ask your body to perform a deep squat, but your ankles are stiff as boards and your hips don't have enough rotation, your body won't just say "no." It will find a way to get the job done. It will rob Peter to pay Paul—usually by yanking on your lower back or putting extra torque on your knees.
When you train a movement that your joints don't have the sufficient range of motion or strength to achieve, you aren't just training; you’re playing a game of injury roulette. You are putting load on a foundation that hasn't been poured yet.
Foundation First, Movement Second (Not Instead Of)
I want to be very clear: I’m not saying don't train your favorite movements. I want you to squat. I want you to go for walks, hike, play pickleball, and lift heavy things. But I want you to do those things with a body that is actually prepared for the stress.
Training the Movement: Builds the skill and the engine.
Training the Joint: Builds the workspace and the safety net.
By adding joint mobility work to your routine, you’re gaining strength in the foundation. You’re teaching your nervous system that it is safe to be in those ranges of motion. When the joint is strong and mobile, the movement becomes easier, more powerful, and—most importantly—way less "ouchy" / prone to further injury.
The Takeaway
Don't just be a specialist in a few movements while your joints slowly wither away in the background. Upgrade your hardware. Give your joints the capacity to move through their full range, and you’ll find that your gait, your squats, your sports, and your daily life all start feeling a whole lot more "slick" and a lot less "stiff."
Ready to start upgrading your hardware? You can grab a complimentary subscription to The LAB Online to get a taste of the good stuff, including a Daily CARs (Controlled Articular Rotations) routine, a couple of joint mobility classes and some other goodies to keep those hinges happy.
