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Old 08-13-2010, 03:20 PM   #11
Andrew Wilson
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Andrew - yes, my hamstrings are incredibly tight. I'm working on them with daily sets of dynamic high-kicks but progress is slow. I'm a good 8-9 inches off being able to touch my toes.
Sounds very similar to what I had, and what could be the main issue if scoliosis isn't the bad guy. I use to do similar warmups and thought I was flexible until I found out I had less than 45 degrees of hamstring range of motion and couldn't RDL passed that angle with an arched lumbar. Was the main problem with my back pain and weakness in pulls. I ended up doing progressive RDLs with bar then onwards, stretching then strengthening the hammies, came to a huge significant difference. The main component though was maintaining the arched lumbar completely through, pushing hips backwards and feeling the tension through the hamstrings and contract with that tension. My experience is that that is the best hammy stretch
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Old 08-13-2010, 05:12 PM   #12
Dave Van Skike
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same experience as andrew. rdl's are great, somewhat self correcting and a good stretch. you can also lighten them and go snatch grip with straps for higher reps and this position provides a lot of feedback on how to maintain a stable spine from ass to neck.
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Old 08-14-2010, 04:07 AM   #13
james forshaw
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That's some very good advice. Can I ask about frequency/sets etc? I'm guessing you guys just do them every time you warm up? Were the results dramatic? If it lead to me being able to touch my toes then I'd be ecstatic.

I just tried a PVC RDL in front of the mirror - I made 35 degrees, if that No wonder I suffer when putting socks on!
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Old 08-14-2010, 03:15 PM   #14
Andrew Wilson
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That's some very good advice. Can I ask about frequency/sets etc? I'm guessing you guys just do them every time you warm up? Were the results dramatic? If it lead to me being able to touch my toes then I'd be ecstatic.

I just tried a PVC RDL in front of the mirror - I made 35 degrees, if that No wonder I suffer when putting socks on!
hahahaha yeah that's definitely a problem. In a 3 day/week oly lifting program 3-4sets of 4 reps around 80% of best cj only on heavy snatch days, which would be every other workout and as the last exercise. For rehab/prehab build up 3-4 rep max starting at 60kg, usually taking 5kg-2.5kg jumps to the 3-4rep max. I'm in the middle of an appendectomy surgery recovery period so I've had to stop all oly, so pretty much I've just done the build up to 3rm every other day, worked pretty solid so far, added about 25kg to my best RDL 3rm in a week and a half with 45 degree increase (90 degrees rom now). flexibility went from 10-11 inches between fingertips to ankles to now 4 inches inbetween
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Old 08-15-2010, 05:47 AM   #15
james forshaw
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hahahaha yeah that's definitely a problem. In a 3 day/week oly lifting program 3-4sets of 4 reps around 80% of best cj only on heavy snatch days, which would be every other workout and as the last exercise. For rehab/prehab build up 3-4 rep max starting at 60kg, usually taking 5kg-2.5kg jumps to the 3-4rep max. I'm in the middle of an appendectomy surgery recovery period so I've had to stop all oly, so pretty much I've just done the build up to 3rm every other day, worked pretty solid so far, added about 25kg to my best RDL 3rm in a week and a half with 45 degree increase (90 degrees rom now). flexibility went from 10-11 inches between fingertips to ankles to now 4 inches inbetween
Wow, at least a 6" improvement. Many thanks for the feedback, I'll get right on it.
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