Torso and shoulder flexibility
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” Why can I do a normal squat but only a quarter squat when my arms are overhead?” one of my students asked me.
“Very simple, you need to improve your shoulder and thoracic mobility.”
“What’s that got to do with how deep I can go?”
“Everything!”
If you lack mobility, there is no way you can hold the bell overhead where it should be. As you descend, it slowly but surely moves forward with your torso until you feel you have to stop or lose balance and drop the bell.
The same applies to your lockout position. Poor mobility means your are wasting a lot of energy to stabilize the bell overhead. You will struggle to finish a long set and are potentially setting up an injury for your shoulder.
Remember to never shrug your shoulder up to your ear in the overhead lockout position. Drop the shoulder down into its socket for your shoulder’s safety and longevity.
Mobility is key in every movement, every sport and every aspect of our lives.
What’s more, by helping your thoracic mobility, your are taking some stress off your shoulders.
Here are some great thoracic mobility exercises, to do every single day.
I use a sock instead of gaffa tape. The balls feel pretty hard on your spine muscles the first 2-3 days, then you get used to it. Breathe and relax, just hold the position if it is too painful to do a little crunch, but work your way up and persist!
Another one I do every day and greatly recommend is the spine roll.
I prefer to do it off the edge of a chair, working both directions, as smooth as you can achieve.
And finally, the cat stretch:
For shoulder mobility: the shoulder roll, halo, shoulder dislocate and shiva’s figure 8 are great exercises.( Steve Cotter calls it the teapot, I also call it the pizza)
Hindu push ups are fantastic as they target both areas and the whole back of your legs. Try to keep your feet flat on the ground, spreading your feet until you eventually get more flexible, and bring them closer.
Here is Scott Sonnon performing a brilliant and graceful sequence of joint mobility.
On his site, you can download a free mobility e-book. It is gold.
Eugene, has put up a very detailed article on his blog about shoulder flexibility . The following is taken from it.
This post is based on the article by Russian GS authority Gomonov* which was adapted from the website of Girevoy Sport Federation of Rostov District, http://www.fgsrostov.aaanet.ru/
The authors believe that phase analysis of jerk is one of the most useful ways to achieve biomechanical control. In the article they discuss the role of flexibility and muscular strength topography in the structure of jerk.
On the basis of video analysis of athletes at one of the international GS tournaments in 1998 the athletes were divided into two classes: those with predominantly upper or lower muscular distribution. It is interesting that after episodic layoffs athletes with the upper muscular type preserved the ability to show good results in pushups and pull-ups and at the same time their results in exercises that reflect the strength of lower limbs sharply decreased. Vice versa, athletes with predominantly lower muscular distribution kept the results in jumps and squats but lost it in pushups and pull-ups.
Six phases of jerk were isolated. They are shown on the diagram below.
This side view of the rack position is a perfect opportunity to review some tips I wrote about earlier.
Phase 1. Flexibility is of particular importance in starting position. This phase – phase 1 – is sort of “fuelling station” where the body gets rid of the fatigue accumulated during working phases. Lack of flexibility in the hips and the spine does not allow deviating the trunk backwards without bending the knees. Therefore, instead of accumulating the strength before the next attack at the bells the athlete with limited flexibility has to perform static work with the knees bent. It is impossible to prevent the bells falling forward-down without deviating the trunk backwards, unless one uses additional effort of the arms, which, in turn, is also inefficient.
Phase 2: first dip, or half-squat. The athlete bends the legs in the knee joints to about 120 degrees. At the same time bodyweight is distributed evenly on the soles of the feet. Athletes with the lower muscular distribution bend the knees a little less because they have enough strength to accelerate the bells during shorter traveling distance. Those with low flexibility of the ankles lose contact of the heels with the floor and the muscles of the calves get involved prematurely.
Phase 3: jerking. It is performed by sharp straightening of the knees immediately after the dip. Contact of the arms with the trunk and elbows with the pelvis during this phase is maximal. Straightening of the knees ends up with the plantar flexion of the ankles – getting onto the balls of the feet. Arms are switched on only at the last moment, allowing to slow down vertical movement of the body and start the second dip. And again athletes with low flexibility are at disadvantage: the only difference between the final position of this phase and starting position is flexion of the feet. As you remember, low flexibility in SP does not allow complete straightening of the knees. These athletes have two possibilities: switch on the arms prematurely (in order to prevent the bells falling) or start the second dip before straightening the knees completely.
Phase 4: second dip. The goal of this phase is to catch the bells with the straight arms. The athlete bends the knees and the body moves downwards faster than the acceleration of the free falling object – because of the active straightening of the arms. Unlike during the first dip, during the second dip the pelvis moves not forward-down, but backwards-down.
Flexibility of the spine and the shoulders again determine the efficiency of this phase. Athletes with good flexibility reach optimal depth of the second dip by bending the knees less, to about 100 – 120 degrees in the knee joints. This allows distributing the load more evenly: moving part of it from the extensors of the hips and calves to the extensors of the trunk. Even by bending the trunk forward flexible athletes are able to get the bells overhead.
Gireviks with low shoulder flexibility, in order to keep the arms vertical have to deviate the trunk even a little backwards, and optimal depth of the second dip is achieved by sharper angle in the knee joints, 100 – 110 degrees.
Phase 5: fixation. When analyzing the rhythm of the jerk – relative duration of the phases – the authors noticed that the athletes with predominantly upper muscular distribution tend to pause in this phase. It is easily explainable. During this phase the muscles of the lower limbs are maximally relaxed, and muscles of the arms and the shoulder girdle allow reducing the fatigue of the quadriceps muscles by letting them stay relaxed longer (0.8 to 2.6 seconds). This sequence of events will be violated if the athlete with the upper type of distribution has low shoulder flexibility. This athlete will waste a lot of energy during fixation phase, fighting the tension of tight muscles-antagonists. In addition his chest is in less optimal condition for breathing, as it is limited by excessively stretched muscles.
There are no comments on phase 6 in the article which, I suppose, has the same issues with the flexibility as the starting position.
At the end of the article the authors propose complex of exercises aimed at improving flexibility of shoulders and elbows which, authors believe, will improve the phases of both dips and fixation. The picture below needs no explanations.
Maximal range of movement in joints is limited by stretching reflex, which serves protective purpose. If the maximal amplitude is held in static position this reflex fades and disappears in 25 – 30 seconds.
So there you have it, extra homework for well being, improved technique and performance!
