Giving proper attention to the mobility within your feet and ankles will greatly improve and strengthen your bottom position, which often means the difference between a missed or made lift on the platform.
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As we begin the new year, so begins a new weightlifting cycle across the California Strength online programs. During any accumulation phase, relentless work is placed on your hamstrings, causing them to work at full capacity every day of training. To accommodate this work load, your body will be in need of a good stretch to keep up with such a rigorous training cycle. The following assisted variation allows you to not only focus on your form, but will produce a deeper stretch as well.
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Hips hips hips. What can you do for tight hips? I hear it frequently. It’s one of the top complaints for Olympic weightlifters, much in part due to all the heavy squatting that is programmed on a regular basis. Hips are one area of the Fundamental Five; five areas that should be addressed daily to increase your range of motion. That said, a great stretch to increase hip flexion is the Standing Pigeon.
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The wrists, like ankles, are another area of the body that often gets overlooked when warming up for your weight lifting session. If you think about it, mobile and strong wrists are critically important for pain free Snatching, Cleaning and Jerking. Not only will every overhead movement benefit from having more mobile wrists but it will also improve your front rack position, which can be the difference between a made and a missed lift! Strong and mobile wrists provide support all the way up the chain from forearm to shoulder, which in turn lessens your chance of an injury.
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One of the most common complaints I get from athletes and their coaches is a lack of shoulder mobility, most especially front rack and overhead position. This stretch is great for opening and increasing flexibility for both these movements.
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We have all probably seen it by now… a snatch missed behind or an unstable jerk that leads to the very scary hyperextended elbow. Why is this more commonly seen in female weightlifters? Well it turns out that females are more susceptible to this type of injury due to our specific anatomy.
Read MoreWhat do I have that the boys don’t besides great hair, good hygiene, awesome personality, brains, common sense... Eventually we thought to work with my hormones and, that’s right, MY PERIOD. After some research and some testing, we had success with timing my training progressions and deloads with my menstrual cycle.
Read MoreDaily body maintenance with a focus on preventative care if key. Most overuse injuries are often the result of what were originally smaller aches and paints that manifest overtime into common weightlifting ailments (ex. Patelar Tendonitis, Shin Splints, Elbow Tendonitis).
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Following the completion of a macrocycle, it is beneficial to prescribe at least one complete week off from training. Stepping away from the barbell allows time for the body to work out any aches and pains that may have amassed from a year’s worth of hard training and allows your Central Nervous System to recharge..
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