by Gabby Haugh, PT, DPT, CSCS, USAWL1
Background on the Olympic Lifts
The 2 Olympic lifts are the snatch and the clear and jerk. As outlined by USA Weightlifting, the governing physique of the game of weightlifting in america, the snatch is a motion wherein “the barbell is lifted from the ground to arm’s size overhead in a single movement.” This motion is often carried out in beneath 2 seconds!
Within the clear and jerk, “the barbell is lifted overhead in two steady motions – the clear, which brings the bar to the shoulders and the jerk wherein the athlete raises the bar overhead.”
As a way to be carried out optimally, each of those actions require super mobility of a number of physique areas. Impaired mobility in a number of areas, both on account of harm or regular growth, can result in poor efficiency of the lifts. As a aggressive weightlifter and a bodily therapist, my aim is that can assist you acquire and preserve mobility to be able to carry out at your finest!
Who This Is For?
Earlier than diving into particular mobility workout routines, it is very important cowl who that is related for. The Olympic lifts are the actions carried out when competing or coaching within the sport of weightlifting. Nevertheless, these actions are major elements within the sport of Crossfit in addition to generalized energy and conditioning. Even in case you are not a aggressive weightlifter, these mobility workout routines may help you along with your snatch and clear and jerk in any setting.
Decrease Physique Mobility Required for the Olympic Lifts
The three major joints of the decrease physique that require mobility for the Olympic lifts are the hips, knees, and ankles. Beneath are some widespread mobility points seen for every of those joints:
- Restricted hip vary of movement
- Tight hip flexors
Workout routines for Hip Mobility
Half Kneeling Hip Flexor Stretch
You should definitely keep tall throughout this stretch and keep away from arching your again. Maintain the stretch for 1 minute on either side and repeat twice, ideally going deeper into the stretch on the second spherical.
Hip Windshield Wipers
The aim is to get your knees as near the bottom as attainable, however it’s okay if you don’t contact your knee to the bottom. Repeat this movement slowly, making an attempt to realize extra vary every time. Carry out 20 windshield wipers, relaxation, and repeat.
Workout routines for Knee Mobility
Half Kneeling Hamstring Stretch
Just remember to have one thing to carry on to along with your arms as a way to totally calm down your legs. Preserve your knee straight in the course of the stretch. Maintain this stretch for 1 minute on either side and repeat twice, making an attempt to go deeper on the second spherical.
Workout routines for Ankle Mobility
Slant board Calf Stretch
For those who don’t have a slant board, you too can elevate your toes on a step or in opposition to the wall. You should definitely maintain your knees straight throughout this stretch. Maintain for 1 minute after which repeat.
Half Kneeling Ankle Dorsiflexion Mobilization
Make sure that your heel stays flat to the bottom all through the motion. Drive your knee over your 2nd toe to keep away from your foot arch collapsing in. Carry out this motion 20 instances on either side and repeat twice.
By performing these workout routines as part of your warm-up or cool-down round your lifting periods, you’ll be able to assist enhance and maintain your mobility as a way to carry out at your finest! For those who really feel such as you want additional assist along with your lifting method or mobility, e-book an appointment with us!