High Bar Flexibility Routine? I'm not flexible enough to High Bar.

[wassupwassup]

Can anyone suggest me a static and or dynamic stretching routine? I know I should focus on hip, ankle, and my calves but I'm having trouble coming up with a stretch routine so I can be flexible enough to High Bar appropriately like Clarence Kennedy or Idalberto Arranda. I have no access to a foam roller. My training weight isn't so hard that I am compromising form so lowering weights wouldn't do much because I can't properly High bar even without any weights.

How do coaches solve this issue with who their training? THANKS in advance.

[BG5150]

Do you have access to $20 and a ride to Walmart? If so, you have access to a foam roller.

[Yodums]

Can anyone suggest me a static and or dynamic stretching routine? I know I should focus on hip, ankle, and my calves but I'm having trouble coming up with a stretch routine so I can be flexible enough to High Bar appropriately like Clarence Kennedy or Idalberto Arranda. I have no access to a foam roller. My training weight isn't so hard that I am compromising form so lowering weights wouldn't do much because I can't properly High bar even without any weights.

How do coaches solve this issue with who their training? THANKS in advance.

I'm assuming you're lifting in a pair of weightlifting shoes with a heel? They're an essential piece of equipment in Oly lifting. How poor is your actual mobility? Keep in mind that if you're able to squat to parallel, your ankle mobility should just naturally increase over time.

Usually, ankle mobility is the biggest factor, hence why having a pair of weightlifting shoes will serve as a crutch for providing some range of motion. You can take a look at this video and this video for a good overview of stretches to increase ankle mobility.

I personally think this is the best exercise, which is covered in the first video:



If you don't have access to a foam roller or resistance bands, your options either to buy one locally or on Amazon, or use the barbell where possible by putting it on the safeties or something and rolling. You can YouTube Klokov's stretching routine to get an idea of how this is done.

[Mvick07]

Do you have access to $20 and a ride to Walmart? If so, you have access to a foam roller.

more like $5 and a ride to homedepot
get a thick pvc pipe for rolling OP, they can cut a 10 footer into 5 feet for you at the store.




also, check this out. Ive only been doing it a few days..it includes that stretch the guy above me mentioned!


http://www.catalystathletics.com/art...ility-Program/

[renlok]

Best things I've done:
- sit in bottom position with barbell across your tights to stretch ankles
- butterfly stretch - inner hip
- modified pigeon pose - outer hip

You don't need a foam roller to improve flexibility but if you want one you can use almost anything as one