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Old 03-05-2012, 02:17 PM   #1
John Koshy
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ankle mobility for a powerlifter

Need some ankle mobility help for an olympic squat....butt wink happens a couple inches below parallel for me because I can't sit forward enough. Legs are spread apart, knees tracking toes, etc. I'm 6'2 1/2 with some extremely long femurs, so my knees gotta go forward quite a bit...unfortunately, my ankles aren't accommodating that fully at this point lol. I was also born with some short achilles tendons, so my ankle mobility is a little tighter than most people...combined with the fact that I'm in college, so when I'm sitting, its usually in plantar flexion lol. My left ankle is also noticeably worse than my right one.

Any tips on increasing ankle mobility? I tried that olympic lifting stretch where you place a loaded barbell across your quads....worked some wonders today, but I still have ways to go. Any advice is appreciated!
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Old 03-05-2012, 02:45 PM   #2
Jeff Yan
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Re: ankle mobility for a powerlifter

If nobody comes up with any better suggestions, my simple advice would be to you can just do goblet squats and holding at the bottom of the goblet squat. Practice that for two weeks and see if there's any improvement before resorting to anything more complicated.

If you have a big rubber band, then you can do your bottom-of-goblet-squat holds following some of the mobility drills from mobilitywod.com (wfs).

Case Study: Tight Ankles = Bad Squatting (wfs)
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Old 03-05-2012, 03:46 PM   #3
Struan Potter
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Re: ankle mobility for a powerlifter

Flexibility isn't something you gain overnight. Keep working on it and you'll get there.
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Old 03-05-2012, 04:09 PM   #4
Ben Norris
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Re: ankle mobility for a powerlifter

Mobility WOD number 3. It works almost like magic.
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Old 03-05-2012, 06:08 PM   #5
John Koshy
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Re: ankle mobility for a powerlifter

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Originally Posted by Ben Norris View Post
Mobility WOD number 3. It works almost like magic.
Is this it?

http://www.mobilitywod.com/2010/08/n...-homework.html
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Old 03-05-2012, 06:16 PM   #6
John Lovins
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Re: ankle mobility for a powerlifter

I have the exact same issues. My right foot always turns out when I squat.. Run the LAX ball on the bottom of your foot for a few mins, then put the lax ball on the outside of your lower leg, almost in between your tibia/fibula.. Foam roll the outside of that leg. When that's done, put your tight achilles on top of a barbell, roll back and forth.. then to finish off, use a band on your achilles and attach it somewhere.. pull back tight and rotate your knee, in/out/circles.
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Old 03-05-2012, 06:38 PM   #7
John Koshy
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Re: ankle mobility for a powerlifter

I have tennis balls, I hope that will suffice? I've started rolling the bottom of my feet and sides of my calves with it...very painful.
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Old 03-06-2012, 01:01 PM   #8
John Koshy
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Re: ankle mobility for a powerlifter

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Originally Posted by John Lovins View Post
I have the exact same issues. My right foot always turns out when I squat.. Run the LAX ball on the bottom of your foot for a few mins, then put the lax ball on the outside of your lower leg, almost in between your tibia/fibula.. Foam roll the outside of that leg. When that's done, put your tight achilles on top of a barbell, roll back and forth.. then to finish off, use a band on your achilles and attach it somewhere.. pull back tight and rotate your knee, in/out/circles.
I'm guessing stretching the calves (gastroc) is also required for ankle mobility, correct?
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Old 03-06-2012, 04:26 PM   #9
Ben Norris
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Re: ankle mobility for a powerlifter

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Yep.

Do that plus the trigger pointing John suggests every day for two weeks and you will be shocked at the difference
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Old 03-06-2012, 07:00 PM   #10
John Lovins
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Re: ankle mobility for a powerlifter

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Originally Posted by John Koshy View Post
I'm guessing stretching the calves (gastroc) is also required for ankle mobility, correct?
You'll stretch the calf when you have the band around your achilles and push the knee all the way forward. Keep foot flat

And yes, the trigger point on the outside leg hurts, but a good hurt
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