Mobility for Oly Lifting

[blunose]

I wrote this article about getting mobile for Olympic Lifting. A few months back it became quite popular with MDUSA athletes and a few other individuals. Hope it can help a few of you!

http://www.alexrothwell.com/articles...-weightlifting

[blunose]

bumping for assistance

[FNG37]

That's a great resource, thank you for sharing.

[blunose]

That's a great resource, thank you for sharing.

Thanks, very kind of you. Let me know how you get on!

[zezi25]

Thanks! Will try those

[blunose]

Thanks! Will try those

No problem, let me know how it goes and if you have any questions!

[VanillaBearB]

I just had a look at this because I'm struggling with my squat mobility - I HB back squat, and I believe it's my long femurs that are causing my troubles with progress. I squat in Adidas Power Perfect 2s, but even still I struggle with forward lean.

Tried out the stretch detailed in the video today and found tightness along the front of my shins, is this normal? Would I be better performing this stretch wearing my oly shoes, or in my chucks?

[olyw8lifter]

Do the stretch in your shoes as part of your warm-up. I usually do some leg swings, then air squats and calf stretches, then this stretch. And I get the tightness at front of shins too.

[blunose]

I just had a look at this because I'm struggling with my squat mobility - I HB back squat, and I believe it's my long femurs that are causing my troubles with progress. I squat in Adidas Power Perfect 2s, but even still I struggle with forward lean.

Tried out the stretch detailed in the video today and found tightness along the front of my shins, is this normal? Would I be better performing this stretch wearing my oly shoes, or in my chucks?

I'm assuming your goal is strength, but correct me if I'm wrong and I'll make adjustments to the advice

With long femurs you've got a few options for squatting; try widening your stance a little to help your hips drop under you more rather than just folding in half with that forward lean.

Shoes with a bigger heel are going to help to some degree with helping you stay more upright.

Alternatively you may find it more helpful front squatting more. I'm gonna take a guess and presume your front squat is significantly weaker than your back squat? That does seem to result when those with long femurs get used to back squatting. Maybe try taking some time to bring up your front squat if that is the case? It'll also help iron out muscle imbalances in the quads and hamstrings that also seems to result with long femurs and a lot of back squatting.

The tightness in the tibialis anterior is just the muscle contracting to help you balance. That will partially be alleviated by wearing oly shoes. I'd recommend using oly shoes as it is for them. This should get easier the more you get used to balancing in this position.