I would love to have my knees go further forward but limitation in Angle; only reason I squat wide and usually feel abductors and glutes more than quads. 🙁
Love it. I definitely have tight calves, esp my right calf! It definitely affects my lifts and mobility, and I've been working on it these last few months. What a difference it makes! Thanks for these exercises and tips, I am definitely going to incorporate them!
There are two reasons why you sprain your ankle. First, you lose the ability to move your feet from tibia and fibula. Second, fibula gets moved forward a little bit so your feet don't rotate well.
To make your ankle more mobile, There are mainly two ways. First, you move your tibia forward on a fix foot. Second, you put a bend on sub patallar joint and then push your knee forward.
Or you can load weight on your thigh so that artificial ankle dorsiflexion can happen. I did this method. But, my right knee is slightly hurt.
1) 3:00 – SELF-MYOFASCIAL RELEASE rolling lacrosse ball with your feet 2) 3:33 – FOAM ROLLING OVER CALVES 3) 4:42 – ROCKING ANKLE CALF MOBILIZATION DRILL (BASICALLY, DOWNWARD DOG POSITION WITH ONE FOOT PROPPED UP ON YOUR ACHILLES HEEL AS YOU TIPPY TOE AND RELEASE) 4) 5:05 – JOINT MOBILITY ANKLE BAND DRILL 5) 5:58 – WEIGHTED STATIC STRETCH (PLACE LOADED BARBELL ON KNEES. SQUAT TO DEPTH AND KEEP AN UPRIGHT TORSO WHILE PUSHING DOWN WITH THE WEIGHT ON YOUR KNEES. HOLD MINIMUM FOR 1 MINUTE. DO A FEW SETS. GRADUALLY INCREASE THE WEIGHT.
2) 3:33 – FOAM ROLLING OVER CALVES 3) 4:42 – ROCKING ANKLE CALF MOBILIZATION DRILL (BASICALLY, DOWNWARD DOG POSITION WITH ONE FOOT PROPPED UP ON YOUR ACHILLES HEEL AS YOU TIPPY TOE AND RELEASE) 4) 5:05 – JOINT MOBILITY ANKLE BAND DRILL 5) 5:58 – WEIGHTED STATIC STRETCH (PLACE LOADED BARBELL ON KNEES. SQUAT TO DEPTH AND KEEP AN UPRIGHT TORSO WHILE PUSHING DOWN WITH THE WEIGHT ON YOUR KNEES. HOLD MINIMUM FOR 1 MINUTE. DO A FEW SETS. GRADUALLY INCREASE THE WEIGHT.
Drill#4 is wrong. Band placement on person should be below the ankle bones, on the talus. The purpose of the movement is to have the tibia glide over the talus. To achieve this and prevent the band from sliding up to the tibia, foot should be elevated above where the band is attached. Cheers!
44 comments
Great video Omar thanks!!
Use the cross ball to get some release
I have such terrible range.
I would love to have my knees go further forward but limitation in Angle; only reason I squat wide and usually feel abductors and glutes more than quads. 🙁
3 years later, and I still find this video so useful. Mobility is what allows us to squat ATG while keeping upright the whole time
Band exercice. The band should be more onto the foot. Under the ankle. Very important!
directions unclear, got dick stuck in a toaster
Great video
That barbell stretch was fucking great. I've hurt my back, so I wo't train, but I'll head on to the gym to just do that.
EXACTLY what I was looking for to help with my snatches ( catch position)! Thanks, brother keep it up! Any vids on Hip flexibility?
How often and when should such exercises be performed? 🙂
PLEASE DO ONE ON SPINAL MOBILITY ON THE BENCH PRESS AKA BENCH PRESS ARCH!!! LIKE THIS GUYS
Do the weighted squat stretches risk tearing the achilles?
666666th view
HIP
6:51 my heels lift when I try this and if I push them down I fall – what do I do
Excellent video!
thanks Omar, great video !
Are there people that have succes with these exercises?
Thanks my man .. had my first technical barbell lesson this morning, looking forward to practising these drills
Your tips are always so handy
Why are you wearing eye makeup Omar?
Great video, gay pants.
Tibialis anterior is not on the back. Foam rolling has been proven that is not that effective. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088119/
Im here thanks to Callum, #storrorarmy
great video, brother!
I have cerebral palsy and squats are tough . I naturally have tight muscles . I'm gonna try some of these.
I could really use the extra 1-1.5 extra inches
Love it. I definitely have tight calves, esp my right calf! It definitely affects my lifts and mobility, and I've been working on it these last few months. What a difference it makes! Thanks for these exercises and tips, I am definitely going to incorporate them!
There are two reasons why you sprain your ankle. First, you lose the ability to move your feet from tibia and fibula. Second, fibula gets moved forward a little bit so your feet don't rotate well.
To make your ankle more mobile, There are mainly two ways. First, you move your tibia forward on a fix foot. Second, you put a bend on sub patallar joint and then push your knee forward.
Or you can load weight on your thigh so that artificial ankle dorsiflexion can happen. I did this method. But, my right knee is slightly hurt.
If you put your knees together and add more weight (if necessary) it would have better results
How many times a week should I do these exercises
We're you in motley crew?
Thanks man i recently started high bar squatting and ankle mobility limits me
Do one single workout to increase mobility wich is wall squat with your finger touch the wall
how often should you be doing these type of exercises to improve your mobility?
How Many Times a week should i do this?
Good stuff man
ANKLE DORSIFLEXION EXERCISES
1) 3:00 – SELF-MYOFASCIAL RELEASE rolling lacrosse ball with your feet
2) 3:33 – FOAM ROLLING OVER CALVES
3) 4:42 – ROCKING ANKLE CALF MOBILIZATION DRILL (BASICALLY, DOWNWARD DOG POSITION WITH ONE FOOT PROPPED UP ON YOUR ACHILLES HEEL AS YOU TIPPY TOE AND RELEASE)
4) 5:05 – JOINT MOBILITY ANKLE BAND DRILL
5) 5:58 – WEIGHTED STATIC STRETCH (PLACE LOADED BARBELL ON KNEES. SQUAT TO DEPTH AND KEEP AN UPRIGHT TORSO WHILE PUSHING DOWN WITH THE WEIGHT ON YOUR KNEES. HOLD MINIMUM FOR 1 MINUTE. DO A FEW SETS. GRADUALLY INCREASE THE WEIGHT.
2) 3:33 – FOAM ROLLING OVER CALVES
3) 4:42 – ROCKING ANKLE CALF MOBILIZATION DRILL (BASICALLY, DOWNWARD DOG POSITION WITH ONE FOOT PROPPED UP ON YOUR ACHILLES HEEL AS YOU TIPPY TOE AND RELEASE)
4) 5:05 – JOINT MOBILITY ANKLE BAND DRILL
5) 5:58 – WEIGHTED STATIC STRETCH (PLACE LOADED BARBELL ON KNEES. SQUAT TO DEPTH AND KEEP AN UPRIGHT TORSO WHILE PUSHING DOWN WITH THE WEIGHT ON YOUR KNEES. HOLD MINIMUM FOR 1 MINUTE. DO A FEW SETS. GRADUALLY INCREASE THE WEIGHT.
not just squad, dorsi is extremely important for crossover in basketball and football
Thanks for this vid
Drill#4 is wrong. Band placement on person should be below the ankle bones, on the talus. The purpose of the movement is to have the tibia glide over the talus. To achieve this and prevent the band from sliding up to the tibia, foot should be elevated above where the band is attached. Cheers!
great video
what can i do when drill #5 is not possible for me? I can't put my heels on the floor while squating :/
good stuff borther, thanks