Dr. Aaron Horschig, DPT from Squat University, highlights common problems that physiotherapists see when working out with strength athletes. The good doctor supported the reigning strongest man in the world, Martins Licis, in several problem areas, so that the best advice from Squat U was put into practice. Here Horschig divides the three routes that you can take to maximize your ankle mobility in order to achieve optimal technology with lifts such as squats, cleaning and snapping.
"Ankle mobility limitations are almost the main problem that hinders a good squat technique," he says. "If you want to squat well, your knee has to move forward over your toe, and that requires or requires ankle mobility. So if you have restrictions, what will happen? Your chest will fall forward."
If you have a heavy load at the top, this forward tilt is more likely to result in unsuccessful lifting and, in the worst case, injury. Secure your ankles for more success and safer training.
First, Horschig offers instructions on how you can test your current ankle mobility.
"Go next to a wall or the end of a rig and place your foot inches from it," he says. "From here, try to drive your knee directly over your second or third toe without your heel falling off the floor. If your heel bounces off the floor of your knee sockets to hit the wall, we have discovered an ankle. Mobility restriction. "
He notes that the next step is to determine what is causing the restriction.
"If you have a feeling of tightness at the front of your ankle, this is a major limitation of the joints. Basically, the way the bones have penetrated is when your ankle moves over each other, your knee cannot move over your toe move. "
If this is the cause, he encourages you to do joint mobilization.
Place a 2.5 to 3 inch band around a rig. Raise your foot slightly to a weight with the band wrapped around your ankle and resting on the front of your foot (your talus bone).
"What the band does is improve the natural gliding of the joint," says Horschig. "We are helping to improve the movement of the talus bone that slides backwards against the tibia bone (your high tibia) and improve the natural joint movement of the ankle."
Drive your knee forward over your toe. Do 20 repetitions and hold them for three seconds.
After working on your joint mobility, he offers two more routes that will now stretch the muscles on the back of your body.
2. The Box / Bench Stretch
Place your foot on a bench, then kneel directly over your toe and hold it.
"I like to reach for the box and use my chest to pull it down properly," says Horschig. "When you drive your knee over your toe, your calves in the soleus muscle are stretched much more than your gastroc (large calf muscle), and that is often a major restriction muscle in our depth when squatting."
He suggests adjusting the duration of your stretch, which can mean holding the stretch between 10 seconds and 1 minute.
3. The cup-squat range
Horschig uses a 10-kg plate for this movement, but you can use almost any kind of load that you can handle. To do this, squat all the way down and hold the plate in front of you.
"In this position, swing your hips and roll your knee over your toe, feeling a really good stretch in the back of your calf," he says.
Do 4 to 5 reps and hold your weight on each leg for 10 seconds.
"You have no control and no review," says Dr. Hearty. "Go and check this 5-inch test and try your deep crouch again. Does it feel like you have a slightly better ability to squat deeper and keep your chest upright?"
If the answer is yes, you have performed the exercises correctly to achieve the desired effect. But don't think you're done there. Keep it up to maintain this mobility.