Flexibility and Weightlifting...why it matters

Lack of flexibility is the cause of many misses or inefficient lifts when it comes to executing your Olympic lifts. The body remains tight in several places and without flexibility it will be very hard to receive lifts in the proper most efficient position. 

Warm up

A proper warm up requires the lifter to have enough blood flow in the target tissues so that the body car properly receive the bar and so allow the body to be fixated in the proper positions to receive a lift. For example, if your shoulders aren't warm or flexible it will be very hard to receive a snatch in the over head position. Tight shoulders can cause the lift to be missed forward if there isn't sufficient range of motion that can come from a very proper warm up and flexibility.

Flexibility

In order to lift heavier weights the Weightlifter must increase their range of motion in the joints and at the same time strengthen those range of motions to avoid weaknesses that could potentially cause injury. Therefore, when you increase range of motion say in the shoulders compliment the shoulders with added strength in those new found ranges of motion. A weak joint that isn't supported with strength can become unstable. 

Let's analyze the lift above. It's Ilya Illin snatching 190kg at the 2014 World Championships in Almaty. Notice the flexibility of the ankles, knees, and hips. The more range of motion in those joints the greater potential to receive heavier weights. Ilya's flexibility allows his torso to be upright while having his shoulders and arms fully locked out to receive the lift. 

In closing, focus your warm ups on opening up those hips, shoulders and increasing the range of motion in the most important joints such as the ankles. In addition, add strength in the ranges such as squatting all the way down in a controlled tight manner while stabilizing the low back so that it doesn't flex.

Contact me for help. Coach Cano 805-402-6335 E-mail: capscave@gmail.com