I had not seen these two books till now:
Read this one today by Paul Leonard and enjoyed it:
COMMON SITES OF FLEXIBILITY PROBLEMS
While the exercises that will be of the greatest help to weightlifters in attaining the flexibility to execute the classical lifts properly have already been explained, special assistance exercises can be used as an adjunct to these exercises in order to facilitate the lifter's progress toward the attainment of adequate flexibility in specific areas of the body.
These special exercises can help in several ways. First, they can provide additional flexibility training to supplement the training on the lift-related stretches. Second, because they generally require little equipment or utilize equipment that is readily available outside the gym (e.g., walls, ropes and broomsticks), the lifter is able to practice them more often than the exercises that are performed in the gym. Third, these exercises can be used to isolate a specific area that may be especially troublesome for a particular lifter.
It is beyond the scope of . . .
. . . this text
to present an exhaustive list of all the flexibility exercises that may be of use to the weightlifter. Instead, we will describe a few of the most effective and most often needed flexibility exercises. The reader who does not find these exercises to be appropriate is encouraged to consult one of the books on flexibility listed in the bibliography.
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These books contain a myriad of other exercises. Readers should select the exercises that appear to be appropriate and then test the results in terms of functional changes in flexibility in the most extreme positions assumed while performing the Olympic lifts.
The rule that the flexibility trainer must always bear in mind is that any exercises performed must be carefully designed to increase range of motion in movements that are specific to weightlifting.
In order to assure the appropriateness of any flexibility exercise and to gain the maximum benefit from using it, it is useful to carry out the following procedure:
After doing two to three sets of any flexibility exercise, the lifter should assume the lifting position that the flexibility exercise being performed is intended to improve. If the exercise in question is really of value, the lifter should detect some degree of improved comfort and/or range of motion in the lifting position. If no improvement is noted, the exercise should be practiced again in the same or a subsequent workout. If no improvement (even of a minor nature) is noted at this point, the exercise in question may not be of great value. When the flexibility exercise is useful, the immediate application of the new flexibility assists the lifter in making that improvement functional (i.e., useful in performing the Olympic lifts).
The exception to this rule occurs when exercise is useful but the newly achieved flexibility created by the exercise cannot yet be expressed in the lifting position in question because of a lack of flexibility in other areas.
The five exercises that I would recommend for those who need added flexibility training are:
- Shoulder dislocates with a stick.
In this exercise the lifter begins by gripping a stick with a snatch grip, or wider, with the stick held on straight arms above the head. The stick is then lowered behind the lifter, while he maintains straight arms, until it comes in contact with the rear of the body. If the lifter cannot keep the arms straight during the first rep he should widen the grip. With a wide enough grip the movement should be reasonably comfortable to perform. Continually endeavor to perform the exercise with a narrower grip every time is it done (beginning with a wide grip and moving the hands a little closer with every few reps). With practice the lifter should be able to perform the exercise with something close to a clean grip (I've actually seen some lifters do it with hands together or crossed over one another -- but such extremes are unnecessary). This exercise gives the lifter flexibility to hold a snatch overhead comfortably in the low snatch position.
- Achilles tendon stretches.
While facing a wall the athlete places the toe up against the wall and the heel as close to the wall as possible. Then the knee is bent and pushed forward toward the wall. The higher the toe on the wall and the more the knee moves forward the greater will be the stretch on the Achilles tendon. This exercise helps the lifter to squat more comfortably with the knees forward of the toes. The Achilles tendon is one of the hardest areas to stretch, so patience is needed here.
- Quadriceps stretches.
These enable the lifter to squat more comfortably. The lifter pulls the ankle up and rearward to develop a stretch on the quadriceps muscle.
- Elbow stretches in the rack.
The lifter sits in the squat position, with the hands on the bar. An assistant pulls up on the elbows as shown, to stretch them out. PNF stretching is particularly effective in this exercise. Proprioceptive neuromuscular facilitation. The lifter should not be satisfied until he can assume the position shown in the photo without undo discomfort. It is important for the lifter to learn to RELAX THE BICEPS DURING THE STRETCH. Many lifters actually contract their biceps during this exercise (in an effort to bring the lower arm closer to the upper arm). Doing this is counterproductive because tension in the biceps makes it harder for the lower arm to fold back against the upper arm. I've seen short men with 20" arms get their elbows up very well -- it's not an issue of arm size but of practice and selective relaxation.
- Squatting against the wall.
This can help the lifter to squat with the hips close to the ankles while keeping the back arched. The key here, as it is in all stretching, is to relax (in this case the legs) completely. Ironically, when athletes are eager to stretch further they will often create tension that prevents the greatest possible range of motion.
These are just a sample of the exercises that athletes may find useful in the effort to achieve the flexibility required to perform the classic lifts effectively.
It is not necessary for every athlete to perform these exercises or to perform flexibility training at all. That need is dependent on the individual. If your quadriceps are so flexible that you can touch your buttocks to the floor in a full squat there isn't much point in stretching them further (you may even increase your risk of injury to the quads).You'd be better served by learning the lift with your feet close enough that your buttocks are partially supported by the calves in the bottom position than by engaging in further flexibility training.
In contrast, if you lack the requisite flexibility to perform any of the classic lifts, training to improve your flexibility in the areas that are deficient is critical.
Enjoy Your Lifting!
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