5 Stretches To Unlock Your Weightlifting Potential:
1) Front Squat Stretch
2) Shoulder Roll
3) Backward Lunge Stretch
4) Glute Bridge Stretch
5) Standing Calf Raise
Front Squat stretch is one of the most common stretches used during training. Most of us are familiar with it since it’s part of our warm up routine. However, many trainees don’t do it correctly.
The front squat stretch is performed by placing your hands behind your head and bending forward at the waist while keeping the back straight. You should keep the knees slightly bent throughout this exercise. Keep the spine neutral throughout this movement and try to maintain good posture throughout the whole movement. When performing this stretch properly, you will feel a tightness in your lower back muscles (glutes).
You can perform this stretch by yourself or with someone else. If you want to improve your flexibility, then you need to practice this stretch regularly. You might have to do it several times before you get the hang of it. You can also use a partner if there is no one around who can assist you in doing so.
Backward lunge stretch is another very useful stretching exercise which helps increase range of motion in all parts of the body including the lower back muscles. When you perform this stretch, you should focus on keeping your back straight and bend the back leg.
You can use weights during this stretch for more resistance. You can also use a partner. To perform this stretch, start by standing straight with one leg in a lunge position. Then slowly move forward and bring your back leg straight while your front leg stays in place.
Your partner should then hold your hands so you don’t fall over. This stretch is very effective.
Glute bridge stretch is one of the most common stretches you can do to increase the range of motion in your hip joint. It’s important for weightlifters since it helps them to improve their flexibility.
You should start by laying on the floor with your knees bent and feet flat on the floor. Then you push up through your heels until you form a bridge. You should make sure that your back is straight and not curved during this movement. Make sure that you do not hyperextend your back since this can cause injury.
Standing calf raise can be very effective for weightlifters who want to improve flexibility in their calves. It helps to remove any restrictions in your hips, which can help you perform other stretching exercises correctly.
To perform this stretch, stand on something high enough so that your heel is elevated when you place your foot on it.
Sources & references used in this article:
Anatomy for Runners: Unlocking your athletic potential for health, speed, and injury prevention by J Dicharry – 2012 – books.google.com
Weightlifting movements: do the benefits outweigh the risks? by A Hedrick, H Wada – Strength & Conditioning Journal, 2008 – journals.lww.com
Weightlifting Movements and Sprint Performance by A Hedrick – Strength & Conditioning Journal, 2018 – journals.lww.com
The use of contact time and the reactive strength index to optimize fast stretch-shortening cycle training by EP Flanagan, TM Comyns – Strength & Conditioning Journal, 2008 – journals.lww.com
Potential benefits of warm-up for neuromuscular performance of older athletes by AA Vandervoort – Exercise and sport sciences reviews, 2009 – journals.lww.com
Exact exchange-correlation potentials from ground-state electron densities by B Kanungo, PM Zimmerman, V Gavini – Nature communications, 2019 – nature.com
The complete guide to training with free weights by G Marsh – 2014 – books.google.com