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i have been around powerlifting however olympic lifting seems to require much more flexibility. anyone have any tips on what to stretch and how to do it specifically for clean and press/snatch/overhead squat/front squat?
i would really appreciate this.
thanks
Don't stretch beforehand. Warm-up with an empty oly bar with full cleans, snatches, drop-snatches, overhead squats, power snatches, jerks, good mornings, and overhead press.
One of my favourite warm-up moves is BTN snatch press, increasing the depth at which I catch the bar until I'm drop snatching.
Stretch after you're done lifting. O-lifting requires a lot more flexibility in your hips, posterior chain, and ankles.
One stretch to avoid at all costs is this one:
[img]http://www.fattygone.com/images/image050.jpg[/img]
99% of the time people do it, they're pulling on their foot, and if you have large calves and/or hamstrings, they'll act as a fulcrum -- the end effect is stretching the **** out of your ACL, which is very bad. Don't do this one.
oly warmups themselves are all stretches you need. i remember when i started out, i couldn't do an overhead squat at all but eventually i could squat deeper and deeper and now i can even use a slightly narrower grip when i warmup
there's nothing wrong with static stretching beforehand IMO (depends on the stretch), the oly lifts themselves never made me very flexible (except for snatches and cleans with shoulders/wrists respectively), the small flexibility I do have came from mostly static and some dynamic stretching pre and post workout; I'll do straddles, leg kicks, sometimes very deep bulgarian lunges, butterflies, and other hamstring stretches; I've been concentrating alot on adductor/hip flexor stretches with a deep lunges as well as cosak stretch (think 1-leg strattle), for the oly lifts to help your flexibility (in your legs) you already have a requisite level of flexibility IMO
[QUOTE=GoJu;299707531]there's nothing wrong with static stretching beforehand IMO (depends on the stretch), the oly lifts themselves never made me very flexible (except for snatches and cleans with shoulders/wrists respectively), the small flexibility I do have came from mostly static and some dynamic stretching pre and post workout; I'll do straddles, leg kicks, sometimes very deep bulgarian lunges, butterflies, and other hamstring stretches; I've been concentrating alot on adductor/hip flexor stretches with a deep lunges as well as cosak stretch (think 1-leg strattle), for the oly lifts to help your flexibility (in your legs) you already have a requisite level of flexibility IMO[/QUOTE]
I agree with this. I stretched my hamstrings and adductors before squats to help with depth. Now I stretch my rectus femoris before and during squats to reduce the stress on my patella tendon.
I do a fair bit of wrist and ankle stretching as part of my warmup.
I do some static wrist stretching, and dynamic shoulder stretching for warmup.