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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Do you long for an open, mobile and stable front rack position? How about being able to jerk behind your ears like National Champion and American Record Holder Wes Kitts? This stretch will help get you there and provide you with a mobile, stable and open front rack position perfect for executing pain free Jerks and Front Squats.
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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 Couch Stretch is a strong quad and hip flexor stretch that is familiar to many athletes. Instead of just jumping in, let’s first review and focus on a number of cues to help you take advantage of the full effects of this stretch. When done properly, the couch stretch is highly effective for lengthening the quadriceps and hip flexors, but with the variation below using a bench will provide a more intense stretch as well as an external stretch for the shoulders.
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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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A few weeks ago we discussed shoulder mobility with regards to the overhead and front rack position. This week we focus around the head of the shoulder cuff and surrounding deltoid area. With many facets of the shoulder, it is important to isolate and work on each area for optimal shoulder mobility and flexibility.
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Child’s Pose is a primary pose in yoga, providing a stretch for the hips, ankles and thighs. When coupled with a lat (Latissumus Dorsi) stretch, it becomes a powerhouse stretch for any athlete looking to improve their performance.
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The calves and ankles are an often overlooked area when warming up for your training session. They are neglected and traded for the popular hamstrings and hips, but this is a critical mistake that can hold back your athletic performance. Mobile and flexible feet, calves and ankles serve as the base for bottom position stability in your Clean, Snatch and Squat.
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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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