In order to understand the nature of the flexibility required in weightlifting, we need to look at the positions that require the greatest degree of flexibility. These are the positions in which the joints of the body must assume angles that are close to the limits of the normal body's range of motion.
In weightlifting these positions tend to occur at the liftoff position in the pull, at the bottom of the dip in the jerk (although flexibility problems here are unusual), and at the position in which the weight is received in the squat or split.
As a general rule, if a lifter can assume the proper positions at these points in the lift, then his flexibility is adequate to the task of lifting maximum weights. If the athlete's flexibility is inadequate to assume these positions, the athlete will be inhibited in the performance of the lift in question by a lack of flexibility.
THE STARTING POSITION OF THE PULL
When the athlete assumes the proper starting position in the pull his knees are bent at an angle of between 45 and 90 degrees. The athletes shins are inclined well forward over the feet.
The arms are straight and the lower back is arched. The chest is expanded outward and the shoulders are back slightly but not up. Many fledgling lifters are not able to assume this position, or if they are, experience significant discomfort in doing do. If that is the case, the lifter needs to practice flexibility exercises that are conducive to achieving the proper starting position.
While each muscle can be stretched separately in hopes of achieving the desired level of overall flexibility, perhaps the most effective way of training to achieve adequate flexibility in the starting position is to have the lifter lower a bar or stick to the lowest possible point at which a proper position can be maintained and then to use static of AI [active isolated] stretching techniques to reach a lower position without the bar "rounding" the back or sacrificing the correct position in any way.
Once the proper position can be assumed comfortably, the lifter should progress to the point where he or she can achieve a proper starting position with the bar at a lower position than is assumed at the point of liftoff. This is accomplished either by having the lifter stand on a slightly raised (e.g., 1/4" to 3/4") platform, or having the lifter use plates that have a slightly smaller than normal diameter [deficit].
The weight need only be enough to help pull the lifter into the necessary position and allow him to maintain balance (e.g., 20-40% of his best in that lift). However, the lifter should not support the weight for an extended period during a static stretch of this type. Rather, the weight should be resting on some support (the platform or blocks), and the lifter only applies sufficient force against the bar to maintain the desired position.
The lifter can also practice lifting from this stretched position, increasing the weight of the bar until the lifter is deadlifting or pulling more from this stretched position than he is able to snatch or C&J. This exercise will serve the dual purpose of maintaining adequate flexibility and building strength for starting the bar off the platform.
THE LOW POSITION IN THE SNATCH
Perhaps the best way to develop flexibility for the low squat position of the snatch is to practice overhead squats with the empty bar or a very light weight. The lifter can descend smoothly, pause in the bottom to achieve the best possible low position and then return to a standing position.
Squat style lifters begin this exercise with the feet in the same position that is used in the low squat and then the lifter merely descends. Split style lifters begin the exercise with the feet in the forward and aft positions that are assumed in the deep split. The lifter then balances on the ball and toes of the rear foot and the flat foot of the forward foot. Finally, the lifter allows the forward leg to bend and the knee to travel forward as he descends into the full squat position.
It is important to have the coach correct the lifter's position in the bottom. This is because any failure to assume a correct position is often due as much to a failure to balance the tension and relaxation of various muscle groups as it is to an actual lack of flexibility. The coach will therefore instruct the lifter to "arch the back" and to "push the knees forward."
If there is no coach, a mirror can serve as a proxy for the coach's instructions by giving the lifter visual feedback regarding his positioning. In cases where the lifter needs to be able to see his or her positioning from the side, two mirrors can be used in combination to provide such a perspective.
For many lifters, several weeks of such practice will be sufficient for the lifter to assume the correct position with some effort (it may take several months or longer for the position to actually become relatively comfortable).
Perhaps the most common difficulties that new lifters experience in learning the squat snatch position are keeping the arms locked (i.e., absolutely straight) while in the low position, and keeping the bar just behind or in line with the back of the head while in that position. The coach can help by supporting and/or helping the lifter to balance the bar in the deep position, gradually lessening the degree of assistance as the athlete becomes surer of his position.
Most lifters perform this exercise much more efficiently when they turn the arms, so that the insides, or crook, of the elbows are facing forward and upward rather than just forward.
THE LOW POSITION IN THE CLEAN
The principles described for the snatch apply to the clean as well. In this lift the bar is placed on the lifter's shoulders, and the lifter descends into the squat or split position. Here, as in the snatch, the lifter will try to keep the back arched. There will be more of an emphasis on keeping the torso upright in the clean than in the snatch.
Perhaps the most common difficulty the lifter will encounter will be that of keeping the elbows up while the hands are grasping the bar tightly. Here again the coach's hand, and/or the mirror, can provide the lifter with invaluable feedback.
It should be noted that many lifters will have difficulty keeping the bar in contact with the shoulders when there is no weight on it, but if the lifter is having trouble keeping the bar on the shoulders with 50 or 60 kg. then some special training will likely be required in this area (the goal should be to support even the empty bar comfortably on the shoulders).
THE LOW POSITION IN THE JERK
In testing flexibility for the jerk, two positions should be considered: the bar resting on the shoulders in preparation for the jerk, and the bar overhead in the lowest position at which the lifter will receive the bar in the jerk (in this latter position the bar should be slightly behind the rear of the head and the arms fully straightened). If the lifter has trouble supporting the bar comfortably in either of these positions he will need to practice achieving the correct positions daily, at least until the requisite flexibility is attained.
WHEN PRACTICE IN THE EXTREME POSITIONS IS NOT ENOUGH
While many lifters will find that the kind of practice described above will be sufficient for them to develop the flexibility required for correct weightlifting technique, a significant number of athletes will require specialized flexibility training in at least one muscle group in order to bring that area up to par with others. It is important to engage in such training at the outset of weightlifting training before the lifter begins to lift heavy (for him or her) weights.
Attempting to lift maximum or near-maximum weights before adequate flexibility is achieved is an invitation to learning faulty technique and to injury and frustration.
Even light technique work in the full classical lifts should not be performed until at least some flexibility has been attained (some lifters may perform partial versions of the classical lifts that do not require them to assume extreme positions, e.g., power snatches from the hand position).
The advantage of specialized flexibility training is that the athlete can focus on the specific area or areas that require special attention.
The disadvantage is that when flexibility training is specialized, it can provide a lesser degree of specificity. Consider a situation in which a lifter is unable to raise his elbows high enough in the low position of the clean. Let us assume further that it has been hypothesized by the lifter, after a careful monitoring of muscle tension, that lack of flexibility in the rear deltoid may be the primary reason for trouble. The athlete may perform a number of exercises to stretch the rear deltoid and make considerable progress in those exercises yet experience very little improvement in raising the elbows while actually lifting. How can this happen?
It can happen because the lifter has failed to improve his flexibility in the specific way that it is used during the performance of the lift. It can also happen because the tension that was felt in the rear deltoid was actually caused by tension occurring elsewhere in the arm and shoulder complex (such as in the biceps).
For optimal performance in weightlifting the lifter needs to be able to raise the elbows high enough and do so quickly, while the body is moving into and then sitting in a full squat position. In short, the rear deltoid must relax quickly and in concert with contractions and relaxation of other muscle groups, each group having varying degrees of influence on the action of the rear deltoid. Consequently, the relaxation of the rear deltoid must take place under a very specific set of conditions, conditions which may not be simulated when the muscle is stretched separately.
Therefore, the closer the lifter comes to emulating the actual positions and conditions required during the activity, the more likely it is that the necessary degree of flexibility will be achieved.
To continue the example, the lifter is likely to develop the desired degree of flexibility if practice is undertaken while the lifter is in a full squat position and he attempts both to activate the muscles needed to raise the elbows and to relax the rear deltoid. During such practice it is very helpful if the coach assists the lifter in understanding which muscles need to be relaxed and which need to be contracted. Learning which muscles to tense and which to relax can be as important as the actual flexibility training. The coach can do this by referring to the muscle, pointing to it or touching it to assure the lifter understands the muscle that is being referred to.
The same principles can be applied to the development of the flexibility required in any of the extreme positions of weightlifting that were referred to earlier. The lifter attempts to assume the required position. The inhibiting muscles are identified, and an effort is made to relax those muscles (the muscles that move the body in the opposite direction of the muscles that are being stretched). An example would be the lifter's lowering a bar or stick progressively closer to the starting position in the pull while keeping the chest out and the lower back arched.
The athlete may also benefit from stretching movements which isolate the muscle or group of muscles that inhibit the desired movement, and such exercises can and should be experimented with. However, in most circumstances, the lifter will benefit less from such exercises than from the same amount of effort applied to stretching in positions that simulate the extreme positions assumed while performing the classical exercises.
Continued in Part Two: Common Sites of Flexibility Problems.
Enjoy Your Lifting!
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