Call us @ 623-738-7679!
We are located at: 16099 N 82nd St Ste B-12 Scottsdale, AZ 85260-1826

Bubo Barbell Pec/Psoas Smash Quicky or What to Do With Those Bent Barbells

Posted on October 24th, by Juliet in Blog, bubo, Diane Fu, hip extension back pain, illiacus, internal rotation, psoas, shoulder.

Hey MWodies,

Sorry it’s been a few days since we posted.  Not to fret, we’ve been cooking up some new technique cues and are working on our first 30 Day Mobility Challenge.  Hold on to your butts, we are going to take you through a month ride on the Leopard 30.  We’ve also been making good progress on the new MWod site (we’ll have Jstar on to talk about it soon) and been working hard on creating some better mobility tools.

In the meantime, we’ve come up with some more good uses for those bent barbells lying around your gym.  If you have not already permanently tapped a lacrosse ball to a barbell, get it done yesterday.

Today’s mission is to smash on the Pec Minor and Psoas complex.  These mobs are amazing.  That pesky pec and even the area right under the collar bone tend to be pretty nasty areas that ultimately influence the position of your scapula and by default, your arm.

So, grab an old, bent barbell, tape your favorite ball to it and figure out how to go faster.

3 min a side/per body part.  15 min cap on today’s Mwod

Click here to view the embedded video.



Comments are closed.

Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time


Find Your 1 RM Dead Lift



For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders


Find your max 5 rep Full Snatch


5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed


30 Turkish Getups total



15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips