Welcome to this month's "Saturday Steel" - where we focus on forging ourselves into better versions, much like the process of forging steel. As we delve into February, let's explore some tips on how to get the most out of our mobility practice (and a great option for increasing shoulder mobility) as well as some thoughts on how to cultivate a mindset that bestows Resilience Superpowers.

🐙 Mobility Tip: The Pump Technique

We've been having lots of conversations about the importance of shoulder mobility in our recent classes and private sessions. An excellent way to enhance mobility without the need for any equipment is through the 'Pump technique'. Why is shoulder mobility important? Having the shoulder strength and mobility to get up from the floor or to put a heavy suitcase in the overhead compartment of a plane is crucial for maintaining independence as we age and for athleticism at any stage of our lives. Overhead shoulder mobility also allows us to safely progress in our strength practice, for example in military presses and getups; if we don’t have the mobility to put a weight overhead, we cannot safely build strength and stability in that position yet!

Remember, mobility is the combination of flexibility and strength. We want to be flexible enough to tie our shoes without pulling a muscle and strong enough to help a friend move their furniture. To improve your mobility effectively, treat it like strength training or a healthy nutrition habit.

An effective strength practice is data driven, has a clear starting point and a well-planned program of appropriate movements to progress through with consistent effort. Likewise, with a nutrition routine, consistent execution of a well-thought-out habit that intentionally relates to a specific goal makes change happen more reliably. It is helpful to approach our mobility in the same way.

Decide whether you're aiming to maintain your current level of mobility or improve it. If it's improvement you're after, focus on consistency of practice as well as gradually owning more challenging progressions of the skill, having ways to identify progress as it happens.

Examples of progressions for shoulder mobility & resilience:

Pump —> Eccentric Pushup Transition —> Judo Pushups —> Reverse Judo Pushups
Bodyweight Hanging for time —> Scapular Pull-Ups —> Gentle side to side oscillations —> Single-Arm Hangs

In our most recent Community Day, we explored the pump & finding the right variation that best fits your needs. We are having another Community Day on February 14th at 11am (Valentines Day). Free for you, family or a date! Click the button below to register.

Register Here: Community Day - Free Mobility

🌱 Nutrition/Health Habit Focus: Mindset

Mindset plays a crucial role in maintaining our course & continuing to grow over time, especially when faced with challenges. Understanding the difference between a growth mindset and a fixed mindset [Watch video here] can significantly impact the success we have in sticking to a new habit and our relationship to challenging situations. Our mindset will dictate how resilient we are to difficult situations and how much enjoyment we get from our experiences along the way!

Fixed Mindset 🔒 vs 🌱Growth Mindset

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Fixed Mindset 🔒 vs 🌱Growth Mindset 〰️

We aim to strengthen not just our bodies, but also our minds and habits, forging ourselves into the best versions of ourselves we can be. By keeping our mobility practices intentional & consistent we will enjoy quicker, more permanent results inside and outside the gym. By cultivating a Growth Mindset, we’ll continue to thrive and improve with each challenge.

Let’s stay strong and keep forging ahead!

Exciting news from Oakland’s Most Powerful! After two years of resilience and growth, we’re thrilled to announce the rebuilding of our Dimond location. Discover how a growth mindset helped us adapt, thrive, and create a stronger future together—plus, get a sneak peek at the incredible new space coming your way!

Saturday Steel : How to Stay Strong This Holiday Season

As the holiday season approaches, it’s easy to let strength goals slip. But with focused, skill-based practice sessions, you can keep building power and technique—even during the busiest months. In this month’s Saturday Steel, discover how to stay consistent and master the kettlebell snatch to finish the year strong.

Saturday Steel : Unlocking Strength Through the Rite of Passage

Build strength through the core movements of the Rite of Passage: the clean and press. We also provide tips to refine the snatch for explosive power and offer guidance on improving the Get-Up, a key tool for enhancing mobility and full-body stability.

Saturday Steel : Strength & Simplicity - Bodyweight Training and Easy Nutrition for Busy Lives

Join us this month to discover the benefits of bodyweight training. Perfect for travel or switching things up, bodyweight exercises can boost your kettlebell and barbell workouts, improve strength, and enhance body movement. Plus, learn how to make quick, nutritious meals on busy nights with our low-effort cook nights—simple recipes that let you step away from the kitchen and relax!