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Old 05-10-2010, 03:19 PM   #1
Drew Monroe
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Flexibility Help


I have terrible flexibility. My hamstrings are bad enough that I cannot get into a proper deadlift position. I can only reach the bar if the small of my back is rounded. If I keep it straight I have to drop my butt really low - almost like the bottom of the squat position.

I want to increase my flexibility. Hamstring/calf mostly but other parts as well. I have looked around for a flexibility regimen and cant really seem to find one. Any advice? How often? How long? Before/After exercise? I want to increase it as fast as possible. Any advice would be great. Thanks!
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Old 05-10-2010, 03:58 PM   #2
Jakub Kruhlik
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Re: Flexibility Help

Before exercise, dynamic stretching.
Post exercise, static streching [hold each stretch for 20-30s and do each stretch 3x in a row].

Google the terms above.
"If you do not believe you can, they you have no chance at all." -Arsene Wenger-
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Old 05-10-2010, 06:24 PM   #3
James Orr
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Re: Flexibility Help

Hi Drew

This article was really helpful. I use this routine as my DROM before the warmup:

I also follow their post-workout routine. Not really a routine, more of a cool down:
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Old 05-12-2010, 03:15 PM   #4
Steven Low
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Re: Flexibility Help

Use PNF (proprioceptive neuromuscular facilitation) and a combination of static stretching after your workouts.
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
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Old 05-12-2010, 05:06 PM   #5
Matt Rexin
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Re: Flexibility Help

Another big thing that helps flexibility is foam rolling, to add to everything that has been said so far.
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Old 05-13-2010, 02:55 AM   #6
Wayne Riddle
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Re: Flexibility Help

Originally Posted by Matt Rexin View Post
Another big thing that helps flexibility is foam rolling, to add to everything that has been said so far.
Love the foam roller.
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Old 05-16-2010, 11:14 AM   #7
Meredith Launius
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Re: Flexibility Help

The foam rolling and Lacrosse balls changed my husbands performance by 300% since he was able to elongate all his muscles achieving better form and strength.
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Old 05-16-2010, 12:40 PM   #8
Troy Becker
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Re: Flexibility Help

While I am no flexibility expert, as evidenced by my flexibility, I can say that doing some of the actual movements (especially the weighted ones) can help to a certain degree. Rip will tell you that back squats improve hamstring flexibility to a point. I can personally attest that overhead squats helped my hamstring flexibility increase noticeably (though not enough).

It's not a complete solution, but it helps.
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Old 05-16-2010, 12:48 PM   #9
Jami Tikkanen
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Re: Flexibility Help

Hi Drew,

if you're looking for some specific stretches to help with hamstring and calf flexibility, you can check out (wfs) for ideas.

Thames CrossFit
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Old 05-17-2010, 12:37 AM   #10
Jesse Gray
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Re: Flexibility Help

You may want to try a variation on Romanian Dead Lifts. Set the pins on your rack pretty low, about knee high or so. Pull the bar, step back. Set your legs and back, focusing on keeping a good lumbar curve and your legs almost totally straight; as straight as they can be without locking the knee. Now, maintain back and leg position and slowly, let the bar down as far as you can without losing your form. Stick to sets of 4-6, keep weight about 65-70% of 1RM DL. Don't go too crazy on the volume, no more than 2 or 3 sets, these will make you pretty sore but in time, your IT band will really loosen up.
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