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  1. #1
    Registered User gkb89's Avatar
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    Posterior chain flexibility

    Hi there!
    I'm not new to lifting but I have some problems about posterior chain flexibility.
    I wrote in this section of the forum because I've been fascinated by olympic lifting, especially for the deepness of athlete's squats in the clean and jerk, so I decided to post in this section because of the experience that you all have in this field.
    I'd like to improve the entire posterior chain flexibility to squat down as deep as possible so my question is:
    How can I improve posterior chain flexibility? Are there any stretching or stretching routine to achieve this goal?
    Thanks in advance!
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  2. #2
    Be the Blur feces99's Avatar
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    practice your overhead squats, stretch your hip flexors, practice touching/trying to touch your toes with straight legs. Only do static stretches when you are warmed up. Stretching a cold muscle is a nono.
    Gym lifts (PB): C&J: 132.5k, Snatch: 107.5k (p)Jerk: 138k, Clean: 137k Front Squat: 153
    Deadlift: 455, Squat: 380(oly) 360 (pl), Bench: 245, CPUs: 9001
    Comp Total: 237k
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  3. #3
    Registered User gkb89's Avatar
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    Originally Posted by feces99 View Post
    practice your overhead squats, stretch your hip flexors, practice touching/trying to touch your toes with straight legs. Only do static stretches when you are warmed up. Stretching a cold muscle is a nono.
    Well... it's great to see that all I was doing is plain wrong.
    I was stretching my hamstrings 3-4 times a day without proper warmup and I was following the advises I found on T-Nation on third world squat to improve the deepness of my squats.
    By the way, there is a problem:
    I'm not training at the gym in this period, due to my basketball career and other issues, so I'd like to know if there is some other way to obtain the same result that don't involves warming up because I can't warm up every time I stretch during the day!
    Thanks in advance for the advises!
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  4. #4
    Be the Blur feces99's Avatar
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    Originally Posted by gkb89 View Post
    Well... it's great to see that all I was doing is plain wrong.
    I was stretching my hamstrings 3-4 times a day without proper warmup and I was following the advises I found on T-Nation on third world squat to improve the deepness of my squats.
    By the way, there is a problem:
    I'm not training at the gym in this period, due to my basketball career and other issues, so I'd like to know if there is some other way to obtain the same result that don't involves warming up because I can't warm up every time I stretch during the day!
    Thanks in advance for the advises!
    Practicing overhead squats with a broomstick is more than sufficient to do at home. Just do your stretches after practice. Doesn't your basketball coach have you guys stretch before and after practice anyways? He/She should.
    Gym lifts (PB): C&J: 132.5k, Snatch: 107.5k (p)Jerk: 138k, Clean: 137k Front Squat: 153
    Deadlift: 455, Squat: 380(oly) 360 (pl), Bench: 245, CPUs: 9001
    Comp Total: 237k
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  5. #5
    Registered User gkb89's Avatar
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    Originally Posted by feces99 View Post
    Practicing overhead squats with a broomstick is more than sufficient to do at home. Just do your stretches after practice. Doesn't your basketball coach have you guys stretch before and after practice anyways? He/She should.
    He does... obviously!
    Excuse me for all the questions but overhead squat 2-3x10 can properly warm up the body for the stretching? And how much time have I to stretch?
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  6. #6
    Be the Blur feces99's Avatar
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    Originally Posted by gkb89 View Post
    He does... obviously!
    Excuse me for all the questions but overhead squat 2-3x10 can properly warm up the body for the stretching? And how much time have I to stretch?
    With an empty bar thats fine. Just work on your ohs and squat depth and take the time to stretch effectively and you'll gain flexibility. Don't over-think it.
    Gym lifts (PB): C&J: 132.5k, Snatch: 107.5k (p)Jerk: 138k, Clean: 137k Front Squat: 153
    Deadlift: 455, Squat: 380(oly) 360 (pl), Bench: 245, CPUs: 9001
    Comp Total: 237k
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  7. #7
    Registered User gkb89's Avatar
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    Originally Posted by feces99 View Post
    With an empty bar thats fine. Just work on your ohs and squat depth and take the time to stretch effectively and you'll gain flexibility. Don't over-think it.
    One last thing if I don't bother you:
    When I work on squat depth with ohs, when I've reached the maximum depth, what have I to do? I hold for a few secs in this postion or I squat up directly?
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  8. #8
    Be the Blur feces99's Avatar
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    Originally Posted by gkb89 View Post
    One last thing if I don't bother you:
    When I work on squat depth with ohs, when I've reached the maximum depth, what have I to do? I hold for a few secs in this postion or I squat up directly?
    No worries bro, that's what these sites are for. (within reason) Hold the position for a few seconds. Also try "prying" before and after your squat worksets. (don't use weight though).

    Gym lifts (PB): C&J: 132.5k, Snatch: 107.5k (p)Jerk: 138k, Clean: 137k Front Squat: 153
    Deadlift: 455, Squat: 380(oly) 360 (pl), Bench: 245, CPUs: 9001
    Comp Total: 237k
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  9. #9
    Registered User gkb89's Avatar
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    Thanks a lot feces99... You've been very useful and patient.
    I like prying and I'll try it soon. I'll keep you updated!
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