Stretching and Mobility in Weightlifting

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Stretching and Mobility in Weightlifting

Since day one the sport scientist, trainer and athletes are in a disagreement whether Stretching improves the performance and more, when is the right time for it.

It has been said that extensive stretching before training, warms up the joints and musculature and after training it prevents sore muscles.
Scientific studies proof that stretching doesn’t prevent you from getting injured during training or sore after a workout.
For sports where rapid strength and maximal loads are the main aspects, stretching before training is counterproductive. While stretching the muscle loses its basic tension and gets weak. Since weightlifting is based on rapid strength and maximal loads, extensive stretching can affect the performance inefficiently.
That doesn’t mean that stretching and weightlifting don’t go with each other, more than you have to choose the right moment, right intensity and you should be clear what is your intention to stretch.

Basically, you distinguish between dynamic- flexible and static stretching.

Static stretching is characterized by holding (min. 20 sec.) the extension of the muscle in a fixed position. With the dynamic- flexible stretch, on the other hand, the movement and the position is rocking and elastic. There is no holding of the extension or the tension of the muscle. Dynamic stretching can be used while warming up for a barbell based training, just keep the priorities for the following exercises in mind. The majority of weightlifters lack a deficit of flexibility in their ankles and their hip.

Especially finding a comfortable squat position for the snatch and the clean is the main topic. So while warming up it is necessary to stretch your ankles dynamic and „open“ your midsection, better said stretch your hip. In your routine with dynamic stretching, you should keep on moving and don’t hold a position longer as 5-10 seconds.[/fusion_text][fusion_builder_row_inner][fusion_builder_column_inner type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”rgba(54,56,57,0)” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”10px” padding_right=”0px” padding_bottom=”10px” padding_left=”0px” margin_top=”40px” margin_bottom=”40px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_imageframe image_id=”517938″ max_width=”” style_type=”dropshadow” stylecolor=”” hover_type=”liftup” bordersize=”” bordercolor=”” borderradius=”” align=”center” lightbox=”no” gallery_id=”” lightbox_image=”” alt=”” link=”https://german-weightlifting-shop.com/en/produkt/hookgrip-heavy-lifts-tape-by-rocktape/” linktarget=”_blank” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]https://german-weightlifting-shop.com/wp-content/uploads/2018/03/HookgripEng.jpg[/fusion_imageframe][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” class=”” id=””]

Um die Flexibilität und Mobilität von Sprunggelenken, Schulter, Hüfte, aber auch Handgelenken langfristig zu verbessern, reicht dynamisches Dehnen in der Regel aber nicht aus.

Hier sollte nach dem Langhanteltraining gezielt auf die Schwächen eingegangen werden. Statisches Dehnen wird vor allem bei Sprunggelenken und der Hüfte schnell zu einer spürbaren Verbesserung führen. Es gibt keine geheimen Tipps oder Spezialübungen mit denen man die Beweglichkeit in den Sprunggelenken verbessert. Auch ständig mit jedem Körperteil auf der Faszienrolle rumzurollen, wird selten zu einer Verbesserung der Mobilität führen.  
Wenn das Problem darin liegt, dass man aufgrund steifer Sprunggelenke in der Hocke die Knie nicht weiter vorschieben kann, dann muss man eben immer wieder in diese gewünschte Position dehnen. Wer Probleme mit einer tiefen Kniebeuge- bzw. Hockeposition hat, der sollte einfach so viel Zeit wie möglich in dieser Position verbringen.  
Es kommt also nicht darauf an irgendwelche „fancy mobility/stretching routines“, die man irgendwo im Internet gesehen hat, nachzumachen, sondern sich seiner individuellen Schwächen bewusst zu werden und regelmäßig (!) daran zu arbeiten.  

Ein Video über die Mobilität in der Kniebeuge, findet Ihr auf dem Youtube-Channel unseres Athleten Max Lang.  

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