TANGO.ECHO.KILO
Member
yoga, tai chi, Sil Lum, and my new endeavor is ballet
...oh and then my ol' friend. the "torture rack"
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Ass to grass vs. Parallel squats
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...oh and then my ol' friend. the "torture rack"
raysugar1234
New Member
I use jump stretch bands to stretch my legs and they work very well. Just 3 times a week is plenty, I'm very flexible.
ruckin
Member
You don't think it's a good idea? I started practicing overhead squats recently in order to prepare myself to learn the snatch one day. I already do cleans but I really wanna learn the snatch. I definitely can't afford a coach though.
michaltyler
New Member
It's not preferable because there are so many critical aspects to proper form, you would need to video tape yourself and watch it after every rep to dissect technique. If you go to a powerlifting gym, or even a Crossfit gym ( IF its got good coaches.....), you can usually get 1 on 1 coaching. Yea it's still expensive, but for $100 bucks a month (more or less) you can get coaching and a good place to drop heavy ass rubber weights without breaking shit or gettin kicked out...
EDIT: But if you're gonna teach yourself, get REALLY comfortable sittin at the bottom of your overhead squat....
raysugar1234
New Member
yoga, tai chi, Sil Lum, and my new endeavor is ballet
...oh and then my ol' friend. the "torture rack"
View attachment 21206
Do you actually use that? I used to be able to do a straddle and a split and I just naturally built up to it, going deeper and deeper each time. I would think you could hurt yourself if you tried to go too fast, flexibility like anything else takes time.
TANGO.ECHO.KILO
Member
been using one since I started training Sil Lum little over 10 years ago.
Dynamic stretching pre workout and static post has always been my go-to routine
The way to do it for me is usually in the evening after I get out of a hot shower and am feeling relaxed. Go 70% sit 3-4 mins and focus on your breathing. Let some tension off take a few breaths crank it out to 75-80% and repeat, 3-4 mins and focus on posture and breathing. Let some tension out take a breathe and push it a little farther.
You are correct Sir, flexibility takes years to develop and requires constant maintenance and upkeep.
This is a yoga pose called the Pidgeon Pose...another winner
Dynamic stretching pre workout and static post has always been my go-to routine
The way to do it for me is usually in the evening after I get out of a hot shower and am feeling relaxed. Go 70% sit 3-4 mins and focus on your breathing. Let some tension off take a few breaths crank it out to 75-80% and repeat, 3-4 mins and focus on posture and breathing. Let some tension out take a breathe and push it a little farther.
You are correct Sir, flexibility takes years to develop and requires constant maintenance and upkeep.
This is a yoga pose called the Pidgeon Pose...another winner
michaltyler
New Member
I don't do yoga, but that^^^ is one of my favorite stretches
Touching grass, that's for sure
If that's you in your picture then yup; definitely ass to grass.
I tell my clients that I should be able to place a marble on their knee and it should roll into their hip. Would probably fall off but the gradient should be as such. Of course the smartest way to start squatting deep is to start with air squats and make sure you have the mobility.
Snatches and cleans are great for football players. I was watching college signing day the other day and Nick Saban of Alabama was talking about how he doesn't emphasize recruiting anybody based off highlight film as much as he bases recruitment off the power clean. I like the snatch and the power clean because of how violent of a movement they are. Which is good for coming out of any stance in football.
michaltyler
New Member
That's Klokov doing pause reps with 540+. I have the same form, just not the weight haha
Some I've tried with success others I've heard about from PL friends:
1) foam rolling everything. I just purchased a rumble roller, the black one which is stiffer than the blue, and so far am in love with it. It really loosens up my upper and lower back, IT bands, hamstrings, glutes, etc. I also have mobility problems in my upper body which hampers my bench, OHP, squat grip, cleans, and more which I'm beginning to think is related to tricep, lat, and a few other muscles being tight. Using the foam roller on them has helped.
2) lacrosse ball or tennis ball to work out knots and relieve pressure from tension areas. I use it for my hips, glutes, hams, upper back, chest, etc.
3) car buffer. Same things as a lacrosse ball but with some perks lol.
4) yoga or Pilates
5) mobility WOD HAS SOME GOOD STUFF as well.
6) I also voodoo floss my knees as I get tendinitis there.
7) box squats can help. Start with a high box and gradually work down in height.
8) I also do the frog stretch I think it's called to loosen up my hips
9) air kicks or soldier kicks as a dynamic stretch for the glutes and hams
10) simply performing the weighted movement, squat in this case, will help keep mobility. At one point I squatted 3x a week and it kept me mobile enough that I didn't need too much mobility work.
11) buddy of mine uses a black stretch band to hang himself upside down by the hips from the mono or power rack. This is great for decompressing the hips.
There's a lot more I'm forgetting. Hopefully some of these other guys can chime in. Very smart guys in here so far.
I use a tennis ball to "floss" my hams regularly, its quite the magic trick. I love it!
I love the wall squat for developing/maintaining good form and mobility. I start facing the wall w/ about 6-8" between my toes and the wall. I raise my hands up in a don't-shoot-me position and just squat down keeping my hands in very light but constant contact with the wall. Each rep I get in a little closer until the last few with my toes touching the wall.
I also like to take a wide sumo deadlift stance while holding a 25 lb plate up in front of my chest and squat down as deep as I can go. At the bottom I make small stretching shifts from front to back and side to side. If you have a tight spot, this will find it.
I also like to take a wide sumo deadlift stance while holding a 25 lb plate up in front of my chest and squat down as deep as I can go. At the bottom I make small stretching shifts from front to back and side to side. If you have a tight spot, this will find it.
I remember when I had to out my ego away and restart. I thought I was the shit squatting 3 plates. Took a long time to really open the hips, I think a great exercise are box squats!
raysugar1234
New Member
Have you tried one of those Hang Up's? I was thinking about getting one but not sure how beneficial it will be.
A-a-Ron
New Member
Dammit! Tomorrow is leg day and you bastards have me convinced I need to do squats. I'm one of the few at my gym that does legs at all. I usually l do leg presses and hit all the machines. I don't mind squats, but it's always awkward unless I have someone coaching me on my stance.
raysugar1234
New Member
Definitely do squats! Leg presses are not a substitute, start light and focus on form.
A-a-Ron
New Member
Thanks! Will do. I've been reading the posts and I'm just going to worry about going deep with good form tomorrow....even if I'm just pushing 135.
You can start with the wall squat and the static squat that I describe in my post above. Use these as a warmup before you ever put a bar across your shoulders. The wall squat is really good if you have a mirror that will show your side view as you squat down. Because it's a slow movement you can constantly check and correct your form up and down your stroke. Focus on proper alignment of all your body axes - toes pointed, knees out over toes, back straight, core tight - up and down like piston. There is absolute NO better exercise than the squat for overall body development and strength.
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