Olympic Squat Mobility
How can I achieve a similar flexibilty like this (not talking about the weight, just empty bar for example)? I like his squatting style alot and would like to be able to get into the same bottom position.
What are the most important stretches (here I found a good list)?
How can I pin-point which muscles/ areas are my worst? I am searching for mobilty tests for:
Hip
Ankles
Hamstrings
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You'll have to keep in mind he is wearing Adidas lifting shoes, these have a raised heel (0,75 inch) which will give a tremendous advantage in mobility.
As for mobility exercises just roll everything out with either a foam roll or a lacrosse ball. That works for me.
Squats w/o shoes gives better ankle flexibility.
To go lower, most of my problems came form hips. Here is set of exercises to start: breakingmuscle.com/mobility-recovery/6-mobility-exercises-for-an-a-to-grass-squat
Perhaps there are better pictures, better explanation. But as a set - good one. I've tried on youtube, but all are joga... Looks great, but IMVHO too great.
Be warned. Making your joins more mobile, drops power. That is somehow temporal, but please be sure to go down with load after aggressive stretching. And that has to be aggressive, since you are attacking not muscles, but collagen, fascias. Number two from that set was killer to me
Try the squat without shoes and if you cant get down or are falling backwards you might have to work on flexibility of the achilles tendon.
For general squating flexibility gobblet-squats are great. breakingmuscle.com/kettlebells/how-to-do-the-perfect-goblet-squat
For working on the achilles flexibility you should do some of these exercises: www.mikereinold.com/2013/03/ankle-mobility-exercises-to-improve-dorsiflexion.html
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