by Gabby Haugh, PT, DPT, CSCS, USAWL1

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Background on the Olympic Lifts

The 2 Olympic lifts are the snatch and the clear and jerk. As outlined by USA Weightlifting, the governing physique of the game of weightlifting in the USA, the snatch is a motion through which “the barbell is lifted from the ground to arm’s size overhead in a single movement.” This motion is usually carried out in underneath 2 seconds! 

Within the clear and jerk, “the barbell is lifted overhead in two steady motions – the clear, which brings the bar to the shoulders and the jerk through which the athlete raises the bar overhead.” 

With the intention to be carried out optimally, each of those actions require super mobility of a number of physique areas. Impaired mobility in a number of areas, both on account of damage or regular growth, can result in poor efficiency of the lifts. As a aggressive weightlifter and a bodily therapist, my purpose is that can assist you acquire and keep mobility in an effort to carry out at your greatest!

Who This Is For?

Earlier than diving into particular mobility workouts, you will need to cowl who that is related for. The Olympic lifts are the actions carried out when competing or coaching within the sport of weightlifting. Nevertheless, these actions are major elements within the sport of Crossfit in addition to generalized energy and conditioning. Even if you’re not a aggressive weightlifter, these mobility workouts might help you together with your snatch and clear and jerk in any setting.

Decrease Physique Mobility Required for the Olympic Lifts

The three major joints of the decrease physique that require mobility for the Olympic lifts are the hips, knees, and ankles. Under are some widespread mobility points seen for every of those joints:

• Hips
  • Restricted hip vary of movement
  • Tight hip flexors
• Knees
• Ankles

Workout routines for Hip Mobility

Half Kneeling Hip Flexor Stretch

You should definitely keep tall throughout this stretch and keep away from arching your again. Maintain the stretch for 1 minute on either side and repeat twice, ideally going deeper into the stretch on the second spherical.

Hip Windshield Wipers

The purpose is to get your knees as near the bottom as doable, however it’s okay if you don’t contact your knee to the bottom. Repeat this movement slowly, making an attempt to realize extra vary every time. Carry out 20 windshield wipers, relaxation, and repeat.

Workout routines for Knee Mobility

Half Kneeling Hamstring Stretch

Just be sure you have one thing to carry on to together with your arms so that you could absolutely loosen up your legs. Maintain your knee straight in the course of the stretch. Maintain this stretch for 1 minute on either side and repeat twice, making an attempt to go deeper on the second spherical.

Workout routines for Ankle Mobility

Slant board Calf Stretch

In the event you would not have a slant board, you can too elevate your toes on a step or towards the wall. You should definitely maintain your knees straight throughout this stretch. Maintain for 1 minute after which repeat.

Half Kneeling Ankle Dorsiflexion Mobilization

Be certain that your heel stays flat to the bottom all through the motion. Drive your knee over your 2nd toe to keep away from your foot arch collapsing in. Carry out this motion 20 occasions on either side and repeat twice.

By performing these workouts as part of your warm-up or cool-down round your lifting classes, you possibly can assist enhance and maintain your mobility so that you could carry out at your greatest! In the event you really feel such as you want additional assist together with your lifting method or mobility, guide an appointment with us!