Kelly Starrett and Carl Paoli go over the important points of the box jump. Things they cover: Achilles pulling of axis / collapsing arch in the foot barbell calf soft tissue work band distracted ankle capsule stretch banded hip flexor stretch Download as Quicktime, Windows Media, iPod/iPhone. BTW, I want that ankle flexibility.
Kelly Starrett works ankle mobility. Nothing fancy, just camping out in good position (not letting the arch collapse and knees come in). This pretty much describes my ankle issues.Too tight to let me reach proper squat depth without elevated heels (on plates or oly shoes). If there only was such a thing as Achilles tendon implants / enlargement. I would get that.
Charles Poliquin posted something about low squatting a.k.a. squatting. Because if it ain’t low it’s not a squat. In tip 3 he suggests using the calf raise machines (seated & standing) to get a maximum stretch. Standing Calf Raise Machine, 3-5 rounds with knees locked (to stretch the soleus and the gastrocnemius) lower your heels as low as […]
Kelly Starrett with part 3 of the squat MWOD series.(Part 1, Part 2) MWOD: band distracted ankle stretch, maintain arch tack and stretch achilles tendon on barbell band distracted hip extension, rear leg internally rotated Check out Mobility 101 for more mobility awesomeness.
Jami Tikkanen has some foot / ankle mobility exercises for your warm-ups.
Update: After watching this, check out Part 2 for a MWOD with half a lacrosse ball. Kelly Starrett showing you how to get that bit more dorsiflexion. Tool: compression band You may remember these compression straps from the Donnie Thompson Shoulder Fix MOWD 205 or from the knee MWOD here (They use the PT Strength Strips from jumpstretch.com). Not sure […]
Kelly Starrett shows you how to fix flat feet better squat. Problem: collapsed, flat feet, no arch -> an unstable squat Fix: create torque in the hip first, externally rotate legs (knees out) et voilà – arch is restored and proper squat form is achieved
Kelley Starrett shows how weightlifter Diane Fu goes through her mobility exercises. She demos her go to mobility exercises that focus on the thoracic spine, front rack position, hip, ankles and calves.
After showing the Upper Body Stretches for Olympic Weightlifting Glenn Pendlay also has some Flexibility Exercises for the Lower Body in Olympic Weightlifting. More useful stretches on Mobility 101. Elbows Against Knees Hip Stretch Assisted Squat Flexibility Exercise Update: Added YouTube video below. These are hip and ankle mobilty exercises specifically for the catch position in the Olympic lifts, but also for front […]