View Full Version : Ankle Flexibility - bottom of clean
07-10-2007, 01:37 PM
Here is a video of me cleaning 140 kilos. As you can see my ankles are not very flexible and my left ankle is even worse due to a surgical repair. As a result, I'm in a very bad position at the bottom of the lift. Just thought I would share. I'm working on ankle flexibility and my hips as well. I need to be more upright in my cleans and snatches.
07-29-2007, 03:02 PM
that's a great clean despite the ankle problems. just think what you'll be cleaning when you improve the ankle flexibility.
what are you doing to work on the ankles?
07-30-2007, 01:16 AM
I second that. With respect to ankle mobility treatment depends on what's the limiting factor: lack of joint mobility -> mobilisation, or tight calf muscles -> stretching. Not the same thing although many excercises cover both areas to a certain amount. If the endpoint of ankle flexing feels like a hard and sudden stop -> mobilisation, if it is a gradual increase of tension -> stretch. That being said, tight joints lead to tight muscles and vice versa.
Owen Anderson once put out a neat routine (http://www.sportsinjurybulletin.com/archive/achilles-tendon-pain.html) against achilles tendonitis which can be used for ankle mobility too. It works excellent when you got achilles tendonitis but it is an effective ankle mobilisation too. But make no mistake mobilisation of really tight ankes can be a longterm project.
Another thing to consider is squats with the barbell on the knee. I first heard about these from Dreschler's (http://www.wlinfo.com/a_new_method_of_stretching.htm) book:
Deadlift a (lightly loaded) barbell with a double overhand grip and go into a squat, just like while doing a zercher squat but place the barbell on the knees pull yourself into a deep erect squat. Stand so for a couple of seconds and stand up again, wait a couple of seconds and repeat 10--12 times. On the last rep try to really relax the calves and glutes and pull yourself with the shin muscles and hip flexors deeper into the squat, try to get those knees further over the toes.
Note however that especially the upper talocalcalean joint can be a real bitch once it's really stiff. Very poor leverage. A couple degrees more ankle flexibility may take month or even years of work on your own.
07-30-2007, 01:30 AM
By the way, strengthing of the shin muscles is not a bad idea either. The following routine (http://www.sportsinjurybulletin.com/archive/0161-shin-splints-treatment.htm) ffrom Owen Anderson, while against shin splints works pretty good for that purpose and doesn't require special equipment...
07-30-2007, 07:50 AM
Check out this article by Mike Boyle on joint mobility/stability:
07-30-2007, 09:30 AM
Nice snappy recovery. good stuff.
07-30-2007, 12:38 PM
Thanks for all the links and suggestions. I'll have to go through and read them when I get a chance. The main thing I've been doing is just working the bottom position with a barbell or kettlebell or something. Nothing too heavy because I end up on my toes trying to get my heels down or either on my heels rocking forward always focusing on getting my elbows up. I've tried putting plates under my toes, etc.
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