Ankle Mobility for Squats & Olympic Weightlifting
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- เผยแพร่เมื่อ 11 ก.ย. 2024
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The best way to improve your ankle mobility is also the simplest.
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"if you have to get a bunch of tools, bands, balls, dog toys... the less likely you are to actually do it consistently" LOL... why yes, I just discovered that the box full of "mobility tools" that I own... are really just dog toys! X-D
Thank you for this reminder... you have a gift of speaking the truth and being to the point while being humorous. Thumbs up!
Everything in this video is true, including me being a tool. Great stuff as always!
Agreed, I'm the biggest tool I know. This pressure on the knee drill is something I've found pretty effective to warm up for anything that requires going down, be it a sport with or without barbells. And I particularly like doing it as I'm also warming up the overhead position, so going down in overhead, sitting there a bit and then having the barbell on the knee as leaning into dorsiflexion. The barbell's weight somehow makes it easier and more comfortable. I think it allows me to relax and not do my poor ankle mechanics while accessing the dorsiflexion, so I don't get the ankle pain or block sensation that might usually happen on one ankle. For me a magic thing is also trying to open the hip as doing it, not let it slide to the side too much while going into dorsiflexion. I have a bad habit of compensating dorsiflexion in that leg by letting the knee fall inside and that really nags my ankle, I believe it's just not made to do that, so opening the hip prevents me from doing that unconsciously. It all also adds up to the big toe in good contact with the floor and supporting the ankle and leg, without trying to force the contact, doing all those previous steps naturally makes my foot have that balanced contact which might otherwise be lacking. So basically everything Everett says has been beneficial to me.
"You are the biggest tool you know." Lol
ya..... I'm definitely the biggest tool I know :-(
LOL my girlfriend said that to me but I don't think she was talking about ankle mobility.
Yeah 😎👌
I’ve struggled with this since I started lifting 3 years ago so thank you for your no bullshit approach to fixing it. 👍🏻
Great, applicable, uncomplicated, direct, to the point!
Thank you, thank you, thank you! Ankle mobility is my primary issue in being upright in the bottom. This is so perfect.
Thanks Gregg. Your book is the ultimate deal.
Good Lord that is some serious ankle mobility. I thought mine was OK, but I can see I've got some work to do!
please make a video about hip mobility required to squat deep. ive got issues with internal hip mobility and in spite of having really good ankle mobility i squat like a freaking frog with my knees going way outside my feet
Here - th-cam.com/video/9X17HoWCuSs/w-d-xo.html
@@CatalystAthletics thanks!
I squat the same way and it has it advantages, if you push your knees to the side you move them away from the barbell that way you have more straight line of pull also you move your hips closer to your heels, but it all comes down to your hip and femur bone shape and there is nothing you can do to change it, I have zero internal rotation when my knees are flexed and have plenty on external rotation
Just discovered this guy... He's awesome
Thank you very much for all your videos books and every other knowledge you Share 🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽
Greg just called me a tool. 😤😤
thank you, I reallt needed this
Thank you so much Greg! This is really helpful
Super awesome thanks again
Always the best
concise video with no bullshit, thank you greg!
Thank you Greg
Thank you man
3:45 knee outside of the feet is same way I squat, I have more ankle flexion in that position rather then with my knees over my feet
Greg, what do you think of the ankle stretch where you hold a loaded barbell on top of your knees while in the bottom of a squat? Is it useful? Do you need to go really heavy?
Thanks for the great video BTW, the tips to avoid pain in the front really helped, while bands didn't do shit.
A barbell on the knees is doing the exact same thing - except it's harder to do, you can only do it if you have a barbell (which means less frequently), and likely you're doing both legs at once, which is much less effective. So I'd say waste of time and energy. People like it because it looks fancy.
This is great! thanks
Acknowledgment and question: Cannot believe that hooking lateral and medial malleolus worked to extend my ROM. Now i can feel tightness in the back and lowered it a lot in the front (not disappeared completely)
Question: some youtubers talk a lot about the talus bone displacement when you try to dorsiflex. You agree? If i not misunderstood and answer you gave in another comment you talked more about "joint restriction" issue.
Yes possible issues w talus being restricted with its interaction with tib/fib - that's the second option I give in the video - pushing that down/in a bit from the top of the foot. In either case (hooking lateral/medial or pushing down on top), you're working on making tib/fib glide better around talus - you're just manipulating different parts of that same system.
@@CatalystAthletics Much more clarifying with the context of the answer. Two months testing with banded stretch with poor results, in other hand: 10 minute session hooking / pressure experimenting tremendous relief in the front. Thank you very much for sharing this information!
@@vladimir.ezequiel Awesome!
Amazing channel! Thanks for your time
Holy crap I have never seen a joint manipulation like that on an ankle. What a great method, thanks for the knowledge! Out of curiosity, how many athletes have you seen with the bone on bone rubbing you describe? R they usually hyper mobile in general? Thanks!
It's a decent number, hence the popularity of strapping a band over the foot/ankle when trying to stretch.... but that just doesn't work. It's definitely not hypermobility, it's more that they have tightness within/around the multiple joints of the ankle/foot so they have restrictions in normal movement that would allow smooth, unobstructed dorsiflexion to stretch the calf itself.
@@CatalystAthletics thanks for the response and clarification. I was also curious about the other joints, like hips and shoulders. Do you find any common hip or shoulder issues with these athletes? Do these joints seem hyper mobile? Do their knees have any hyperextension when locked? Thanks again!
@@shanehunsicker103 I think unless it's a legitimate medical condition, you're not really going to have global joint laxity - will be more specific to individual joints. Most commonly shoulders, elbows and wrists in my experience.
@@CatalystAthletics thanks. That makes sense
Thanks.
Era que Catalyst Athletics llegue mas antes a mi vida, tranquilamente podía llegar a ser futbolista o basquetbolista profesional gracias a la fuerza explosiva del Levantamiento de Pesas.
Pero se que aun podre arañar algo....
Gracias Greg Everett.
❤
Hi Greg, is it weird that I get pain in the top of my ankle when i'm the squat but only when leaning on one side? Same thing if I go into a lunge. I can dull the pain by jamming my thumbs where the shin connects like you said, but is it weird that this only happens in one leg?
It would be weirder if two ankles that are not in any way connected to each other had the exact same problem.
Mine is one ankle as well. Pretty common especially if you played a sport that caused specifically more trauma to that ankle. I played soccer growing up and kicked the ball with my right ankle (ankle that hurts and has worse rom). Its called footballers ankle to some for this reason. Could also be from sprains not necessarily just impact. Hope this helps.
Hi, Greg. When you say that pushing the talus down with your thumbs should relieve some of the bone-on-bone pressure... is this something that happens right as you push? Or is it something that could take a couple of weeks or months to change? I've tried these exercises and other similar ones, including pulling down and back on my talus with *heavy* resistance bands, for the past few weeks and I've noticed no improvement so far.
It should be immediate relief, at least partial. If you can't get any change with these manipulations, I would go see a pro and find out what's going on.
You're right, I *am* the biggest tool I know
First of all TY!!! I had the bone on bone problem and after watching your video and trying it for a bit it is no longer an issue. I do have to say that this is taking an incredibly long time. My ankles are super tight and I’ve stopped squatting because the lack of mobility really interferes. I’ve stopped lifting until this is fixed to a large degree. Any thoughts on this?
If that bone adjustment is helping, that should help the mobility progress. I would continue squatting - squatting itself is going to contribute a lot to improving mobility. Get as low as you can without losing your proper back extension and pause in the bottom to get even more of a stretch on the ankles.
Hi,
In you program for 2014 olympic cycle you write
Push Press + Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1)
Is that a total of three or two sets? Mayb it is just the semicolon that confuses me. Saw you explained some of it in the description but i have been so wrong before and fkd up a cycle
hi Greg, I'm completely lost here. you said that a stretch in the calf should be felt, is that the same area if you step on a ledge with the ball of your foot and push your heel down? If those two are the same, I'm not feeling it in this stretch your teaching, vanilla version or pulling the bones up and back or digging into the top of my foot ; all I feel is pressure in the front of my ankle and slight stretch on my heel where the archilles tendon attach. What should I do?
i had 3 acl surgeries and i can sit full range of motion on my right hip but my ankle and hil on my left leg which i had 3 acl surgeries on has me unbalanced. it's really discouraging. i can't sit on my left heel bit i can on my right
I can push my knee 20cm (8“) over my toes (barefoot). But I‘m not able to use this full range during any kind of squats. That really pisses me off, because I‘ve proportions like Jorge Arroyo and this could solve a little bit the long femur disadvantage.
It's true, I am the biggest tool I know
Do you recommend doing it after training to loosen the ankle bones? I had pain after training maybe due to some friction, and did the finger exercise, and it felt immediately better, that's fantastic.
Before and after, and even during, if it's problem for you.
I have been working on ankle mobility for almost 10 years and still can't touch the wall on a half kneeling wall test with my toe against the wall on one side. the other side is about 1'"
on a good day. Have had MRI and doesn't show impingement. Pretty much tried everything from physio, massage every trick from every you tube video out there. Have you ever seen someone who just flat out can't even get semi adequate ankle mobility. I would kill for the ankle mobilty of even the worst bad ankle mobility model in any youtube how to vid.
I've seen some pretty limited ROM, but that's extreme. I would have to assume it's purely anatomical, which would largely leave you out of luck... Wish I had some better ideas for you.
Hey Greg, I have stiff ankles but also struggle to squat due to tightness in the muscles/tissue that goes over my knees, which in turn causes pain. Is there another stretch I can add to this to deal with this? Thanks
See the combo quad/hip flexor stretch in this video - th-cam.com/video/CnjqnEVRJOM/w-d-xo.html
Catalyst Athletics thanks heaps
Thanks for asking, I have exactly the same problem
So true, all the banded exercises I've tried have been no good, how long does good ankle mobility take to achieve
Depends on how bad it is... it can take years, but all progress during the process will be helpful.
Thanks for this! I like how you say to do these often throughout the day, for shoes can they just be what I have on (I.e. vans) or should I grab my lifters?
My tspine and hip mobility is so much better after following your videos, now my ankles are behind!
Ideally something with some arch support to keep the foot in a good position - so lifting shoes. Vans aren't any different in this situation than bare feet.
@@CatalystAthletics very true I thought that after I asked. I do however have normal day shoes with great arch support for when I am pottering about without my lifters! Thanks as always!
You mean ruined a couple of times that you don’t want to stretch the mid foot. Why is that?
I am the biggest tool I know, thanks for noticing
Hello Greg, do you have any advice or exercises for people with hypermobile joints that practices weightlifting?
Currently, I keep my stretching to a miminum and do isometric/eccentric work to compesate my condition.
I realized that i had to do cleans and snatches with barely any feet movement (between the pull and the receiving position), so my joints doesn't feel all beat up after training.
Thank you for your content, your channel is great.
Strengthen the muscles that oppose the hyperextension, e.g. curls for the elbows, generally more high-rep/low-intensity bodybuilding type work to keep connective tissue strong, and keep doing the isometrics.
Hey Greg, have you always had that ankle mobility, and if not, was this procedure you used to gain it? Also what is is the purpose of knees inside of foot stretch, isn't that a position we want to avoid in the bottom position?
I started with average ankle mobility and have spent the last 20 years getting it to where it is now. Yes, using this method. Moving knee inside and outside the foot is stretching the calves at multiple angles... we stretch all kinds of things in positions we don't necessarily want to replicate when performing athletic motions.
Im getting reeeeally loud cracks from one of my ankles when doing the hook method, that I've never heard before. Would you consider that a good or a bad thing ?
Also for some reason my anterior ankle muscles flexes extremely hard when trying to go into dorsiflexion, makes it impossible to try and push on the talus with my thumbs, any suggestions ?
Generally cracking with no discomfort is fine. Relax and use your bodyweight to push knee instead of using your own leg to close the ankle.
Thank you Tom Hardy
You mentioned a couple of times that you don’t want to stretch the mid foot. Why is that?
Same reason when you're stretching the hamstrings, you won't want to stretch the lower back... because you're trying to stretch the hamstrings. Why would stretching the mid-foot help you with ankle range of motion?
I have very poor ankle mobility and impingment on top of my right foot. I can barley touch the wall with my knee when doing a kneeling knee to wall test.
When trying to do the stretch on one ankle at the time I cant seem to get enough weight onto my ankle to actually create any sensation of stretch through my calf muscles.
I've even tried putting 24kg dumbell on my knee to create extra force but still nothing.
What I'm trying to say is that I cant get enough weight onto my calf to get anything out of the bone manipulations or the banded one you mentioned.
Any suggestions if you could understand any of that.
Best regards Markus
You can try placing your foot on a declined surface (so the toes are lower than the heel) - that will put your knee in a better position to put weigh on it and should help.
@@CatalystAthletics thanks for the amswer!
Ill be sure to try that out
👍
I get super sore in the tibialis anterior after heavy power clean session. Maybe its also a mobility issue?
Probably not since a power clean requires very little ankle mobility. More likely a balance issue.
How do I fix flat feet?pls help
I have trouble when I land under a snatch or a clean, my feet point out a lot when I land and i can't find my position. Any video about this ?
First make sure your squat stance is correct - th-cam.com/video/w7CjixT_2tY/w-d-xo.html
Then make sure your ankle mobility is good - if it isn't, body will turn the feet out more to avoid direct dorsiflexion.
Then work on reinforcing proper positions with tall snatch/clean, snatch/clean from power position, snatch/clean with no jump, and heaving snatch balance.
I am the biggest tool I know. How did he know?
You think also if you don't do any calf strengthening.. there gonna get tight quicker.. gotta be right !?
Not really
@@CatalystAthletics lol OK... so doesn't make a difference if there weak or not?
Yes, if they're really weak they'll tend to be tighter. But that doesn't mean you need to do direct calf strengthening work. If you're a weightlifter and you're squatting full depth your entire career, you will have built more than enough calf strength to prevent that from being an issue limiting mobility. If you're coming to WL with none of that experience, part of the ongoing mobility improvement will be coming from regularly/frequently squatting, which will be strengthening as ROM increases. So sure, you can try adding direct calf strength work, but it would need to be with bent knee, and I don't think you're going to enough or anything as a result to make it worth the additional time.
@@CatalystAthletics thanks man .. yeah understood!! I do squat quite a bit. Left calf/ankle always seems tighter.
Thanks though man.. your content is spot on!! Straight to the point.. not a second wasted!! Outstanding!!!👌
Keith 🇬🇧
hold my vodka and sunflower seeds
Catalyst Athletics when highbar squatting would you push knees out and forward ? When I hit the bottom of the squat my knees pull back.
You're aiming to sit and stand as "straight" as possible, i.e. move the hips back only as much as required by the fact they're attached to your knees which are attached to your ankles whicj are attached to the floor, and the fact that you need to remain balanced. Bouncing backward from the bottom can be from a few things, such as having your weight too far back over the feet as you're descending, having a bad habit of moving the hips backward (reinforced by weak quads relative to hips), poor ankle mobility, incorrect stance, etc. See the following videos -
Knees out in squat? - th-cam.com/video/n8hYHPiixOE/w-d-xo.html
Ankle mobility for squat - th-cam.com/video/djJshz7v8jU/w-d-xo.html
Find proper stance - th-cam.com/video/w7CjixT_2tY/w-d-xo.html
Squat hips/knees together - th-cam.com/video/lk9hd9AhURY/w-d-xo.html
Catalyst Athletics do you review videos if so I would really value your input?
@@scar9fac Yes - www.catalystathletics.com/services/remote-coaching/
Sir, how do i practice or what exercise will help me to keep pulling after hip contact , as for now i just drop directly drop down after contact unable to correct it . Please help me in this regards.
Snatch from power position, snatch high-pull + snatch
Thank you, sir.
So much 'advice' using bands is presented as gospel, but in my personal experience is just ineffective crap.
How often should one do these streches? & for how long?
As often as possible and as long as possible. There isn't a magic number, just accumulated time, high-frequency and consistency over the long term.
My left knees crack when I go down or up. Please help
Likely you just need to a) fix your stance and b) loosen up your quads.
See this for stance - th-cam.com/video/w7CjixT_2tY/w-d-xo.html
And use the stretch in here - th-cam.com/video/CnjqnEVRJOM/w-d-xo.html
Hey Greg, when pushing down on the talus and pushing my knee forward, I get a shit ton of lactic acid builup. Is this normal and/or good?
That seems odd. Don't try to flex the anterior tib to close the ankle - just use your bodyweight. No muscle should be working enough to generate lactic acid.
@@CatalystAthletics i try to use my bodyweight, but I can always feel the muscles flexing in my anterior ankle. I just can't seem to clear the pinch. 😕
@@lelmaahn5131 Try putting the foot on a downward angled platform so you're able to lean farther forward over the foot without needing to work to pull yourself forward
@@CatalystAthletics I already use my lifting shoes, but I'll try an even steeper angle to see if it works.
@@lelmaahn5131 I have the exact same problem, my anterior tibialis flexes crazy. Like steel cables. Have you had any progress with that problem ?
If there is some tightness in the calf and not in the front of the foot would you suggest there is some tissue restrictions? Would you recommend foam rolling the back side of the soleus /calf to help improve ankle mobility?
The tightness SHOULD be in the calf and not the front of the foot.... that's what makes tight ankles tight. You can roll, but this stretch will do a lot more.
I AM THE BIGGEST TOOL!
Is it normal to get shin pain when doing this stretch?
Shouldn't be painful. Some pressure is fine. If it's actual pain near base of shin, likely issue of bones jamming together so work on that second manipulation to try to clear it.
@@CatalystAthletics thank you. It’s more up my shin bone but it goes away really fast and only happens when I put a lot of pressure pushing my knee forward.
@@joshventura8193 In that case, I'd just keep doing it and ease up on the pressure if it ever lingers.
What if I lift in Chuck T's?
Then you're going to have to accept the various consequences of your decision.
How long should you hold the stretch?
20-30 seconds for a few rounds is usually good.