Just lately becoming a member of a newbies class in Olympic Weightlifting, I used to be keen to enhance my posture and kind after years of feeling like my lifts had been torpid and something however textbook. At 6’ 4”, I usually wrestle with sustaining correct kind and attaining environment friendly weightlifting actions. I’m not alone. Tall people usually face these challenges resulting from longer limb size and the related limitations of their hip flexors and hamstring mobility. Luckily, the banded supine hamstring stretch is an effective way to enhance our means to squat right down to the barbell, irrespective of our peak.
Being vertically gifted is often fairly candy. You by no means get misplaced in a crowd and you may attain merchandise on these hard-to-reach cabinets, however on the subject of getting down low, like actually low, being tall could be a little bit of a burden. Lengthy femurs (thigh bones) imply that some severe mobility is required to attain an applicable quantity of squat depth wanted to fulfill the barbell after which elevate it skywards. Practising this Banded Supine Hamstring Stretch variation will aid you to make progress on this space nevertheless, and also will let you keep on this place for longer intervals of time. For these questioning; ‘supine’ means to lie on the again with face upwards. Right here’s how the stretch works.
Tips on how to do the Supine Hamstring Stretch with a Band
- Lie on the ground, in your again with face upwards
- Connect a resistance band across the arch of 1 foot
- Maintain your leg straight and use your palms to raise the banded leg upwards
- Pull the band till you’re feeling a delicate stretch your hamstring (behind the thigh and in the back of the knee). Maintain this place for 30 seconds to 1 minute at a stage of pressure that’s snug for you
- Repeat with the opposite leg
Executing this train 2-3 occasions per week will enhance hamstring flexibility. You’ll want to carry out every stretch persistently with out jerking or bouncing, as this might result in pulls and accidents. Professional tip: attempt to maintain your stretched leg straight by squeezing in your quadriceps. You might even carry out this stretch as a part of your weightlifting warmup, with analysis displaying that 10 minutes of stretching and warming up earlier than weightlifting improved stability and steadiness in periods.
On the lowest a part of an Olympic raise such because the clear and jerk, squatting down to achieve the barbell usually causes some discomfort because the hamstrings begin to shake and hip flexors start to buckle. Working with this explicit stretch will assist to situation these areas to turn into extra cellular and versatile which means that you would be able to squat decrease, for longer — making for a extra respectable raise. Whereas this may extremely profit tall individuals, the banded supine hamstring stretch might be practiced by anybody who needs to enhance their lifting posture.
