chicanerous
Aug-10-08, 09:02 PM
For some reason, I cannot reply to your PM, so I am posting this publicly.
I seem to have a lack of flexibility in my shoulders & back,as I found out when attempting an over head squat,I'm working my way towards Olympic lifts,so could you tell me what muscles need to be stretched for that specific part of the movement & any recommended stretches?..Apart from static bar holds in standing & full squat position.Thanks.
Static holds with weight in a squat as low as you can get with good form is a tremendous way to open up flexibility. For the upper body, you need to be flexible through the chest, shoulders, and general upper back (with good thoracic mobility).
I usually use:
- dislocates and inlocates with a stretch band or broom stick
- presses with a snatch grip at the bottom of a squat
- presses with a jerk grip at the bottom of a squat
For the last two, in other words, put the bar on your back like a back squat. Set your stance to your OHSQ stance. Squat down and then, in the bottom position, press the bar to lockout and then stand up.
A properly performed gymnastic bridge would also be decent. Keep the legs straight and try to push the shoulders over the hands. This isn't as desirable of a stretch though because, improperly performed, it can increase lumbar mobility and you don't want that.
I seem to have a lack of flexibility in my shoulders & back,as I found out when attempting an over head squat,I'm working my way towards Olympic lifts,so could you tell me what muscles need to be stretched for that specific part of the movement & any recommended stretches?..Apart from static bar holds in standing & full squat position.Thanks.
Static holds with weight in a squat as low as you can get with good form is a tremendous way to open up flexibility. For the upper body, you need to be flexible through the chest, shoulders, and general upper back (with good thoracic mobility).
I usually use:
- dislocates and inlocates with a stretch band or broom stick
- presses with a snatch grip at the bottom of a squat
- presses with a jerk grip at the bottom of a squat
For the last two, in other words, put the bar on your back like a back squat. Set your stance to your OHSQ stance. Squat down and then, in the bottom position, press the bar to lockout and then stand up.
A properly performed gymnastic bridge would also be decent. Keep the legs straight and try to push the shoulders over the hands. This isn't as desirable of a stretch though because, improperly performed, it can increase lumbar mobility and you don't want that.