Decrease Physique Mobility Workouts For The Olympic Lifts

by Gabby Haugh, PT, DPT, CSCS, USAWL1

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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 underneath 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 great 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 will help you achieve and keep mobility as a way to carry out at your greatest!

Who This Is For?

Earlier than diving into particular mobility workouts, you will need to cowl who that is related for. The Olympic lifts are the actions carried out when competing or coaching within the sport of weightlifting. Nonetheless, these actions are major elements within the sport of Crossfit in addition to generalized power and conditioning. Even in case you are not a aggressive weightlifter, these mobility workouts will 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:

  • Hips
    • Restricted hip vary of movement
    • Tight hip flexors
  • Knees
  • Ankles

Workouts for Hip Mobility

Half Kneeling Hip Flexor Stretch

Remember to 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 doable, however it’s okay if you don’t contact your knee to the bottom. Repeat this movement slowly, making an attempt to achieve extra vary every time. Carry out 20 windshield wipers, relaxation, and repeat.

Workouts for Knee Mobility

Half Kneeling Hamstring Stretch

Just remember to have one thing to carry on to along with your arms in an effort to totally chill out 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.

Workouts for Ankle Mobility

Slant board Calf Stretch

If you happen to do not need a slant board, you can even elevate your toes on a step or in opposition to the wall. Remember to maintain your knees straight throughout this stretch. Maintain for 1 minute after which repeat.

Half Kneeling Ankle Dorsiflexion Mobilization

Be certain 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 workouts as part of your warm-up or cool-down round your lifting periods, you’ll be able to assist enhance and maintain your mobility in an effort to carry out at your greatest! If you happen to really feel such as you want additional assist along with your lifting approach or mobility, e-book an appointment with us!

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