Going from power to oly lifting (flexibility)

RyanH · 06-02-2008, 03:34 PM

Hello folks,
I've decided to migrate over to olympic lifting just to change things up for a bit. I've been power lifting for about 5 years and I've found it difficult to complete some of the basic squat techniques required for oly lifting. In particular, I've had a lot of difficulty getting my butt in the hole. Is there an effective and dependable means of increasing flexibility in this department?
It's not a weight thing either. Even just attempting the bar, it is difficult for me to get below 90 degrees (front or back squat).
Any tips would be greatly appreciated. Thanks for listening.

GqArtguy · 06-02-2008, 03:38 PM

Look in the FAQ:

Squat Series Videos

Bob Takano · 06-03-2008, 01:20 PM

This is a very difficult problem to solve. Static stretching by squatting flat footed and placing a weighted bar across your knees to force the knees forward and down will help some. A little extra heel on your lifting shoes may also provide a part of the solution.
You may also have an issue with tight hamstrings. These can be more easily stretched out. Try using wide stance good mornings with locked knees.
Good luck,
Bob Takano
Takano Athletics - Home

tkinsley · 06-11-2008, 05:36 PM

Jill showed me a nice trick to increase ankle mobility: Place one foot on a bench, other foot on the floor in a lunge position (bench leg is bent). Place a 25# plate on that knee and let it work its magic for a minute or so, then repeat on other leg.

Your flexibility WILL increase simply by doing the olympic lifts over time. Mine has increased exponentially in only 6 months. Good luck!

Simon C · 06-11-2008, 10:48 PM

If you've been powerlifting for 5 years, with all that Bench Pressing, I think another big problem your going to face is lack of shoulder and pec flexibility for the snatch!

Alcoholiday · 06-15-2008, 04:21 PM

i agree with simon. Shoulder flexibility and hip flexibility are going to be the big ones. Just keep working on it, and it will come with time.

RyanH · 06-18-2008, 02:50 PM

Thank you all for the advice.

I have tried a variety of static and dynamic stretching and got some new lifting shoes. My flexibility has substantially improved and the only (flexibility) goal I have left is to be able to do a full overhead squat.

Cheers

pjb923 · 06-18-2008, 03:25 PM

I always squatted deep so hips are not my problem. But I am running into a problem with shoulder flexibility right now.

During a session with a lot of OH squatting I started to go numb down my arms into my thumbs. I must be pinching a nerve in my shoulders. Actually right now my left thumb is still a little tingly from yesterdays workout and it's really annoying. I am planning on seeing my chiro/ART guy about this and see what he can do for me. Hopefully it will get better as my flexibility improves.