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POWERLIFTING: Simple 10 Minute Stretching & Flexibility Routine
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- Опубликовано: 7 авг 2024
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Simple 10 Minute Stretching & Flexibility Routine for Powerlifters!
Perfect stretching routine for powerlifters before and after workouts. Be sure to perform these stretches dynamically if done before a workout and statically after a workout. Hold the stretches anywhere from 30 - 60 seconds and perform the routine as much as possible for optimal results.
![The Daily 10 Minute Mobility Routine [FULL BODY RELEASE]](http://i.ytimg.com/vi/dBYjU7iBpck/mqdefault.jpg)
One of if not the best mobility routines I've done, helped improve my squat depth so much and plus its easy to follow
I'm just happy that I can help!
In all honesty I am going for some state records in Arizona for the deadlift in a couple months and my little back in my left leg has been bothering me so bad I am not joking when I say doing these literally just made me completely pain free in about 5 minutes I really truly appreciate you from one youtuber to another Thank you for the great content
Always happy to help! 😊
Did you set the record?
After or before training? Or both?
I'm almost angry that I haven't found this channel before, cheers Lu!
Thank you for the kind words Jasper :)
Great stuff man
Thank you
Thanks! I'm 15 and just started lifting, I have a hard time with deadlifts because my hips are so tight
Thanks you very much! Will be following this routine from now on to improve my flexibility
You're very welcome, always happy to help buddy!
thanks bro
Just discovered your channel and video! You hit all the points. Doing this 4 times a day when training and twice on rest days
Thank you! Just happy I can help :)
Fantastic video. That scorpion stretch was the perfect stretch for me
Thank you! Happy that you found the video useful :)
Yay lu strength!!
Hi Tram :)
Hi, I hope you do some basic form videos for powerlifting (Bench, Deadlifts and Squats), it'll be good to see someone who's actually studied muscle and bone anatomy talk about how to have proper form
Thank you for the idea! I will definitely make a few videos on that!
That'd be a pretty fresh angle, there's Athlean X, but that's about it so far.
This is GOLD!!! Thank you so much!!!!
You're very welcome ☺️
How did I not find this before, thank you very much
You're very welcome! Just happy I can help ☺️
This is so great, my guy!
Always happy to help :)
great video, subbed
Thank you and always happy to help Andrew!
First of all great video! Thanks for the quality information.
How would you recommend to warm up the shoulders for the benchpress. Currently I do stuff like deadhang-pull ups, external rotation with bands, band pull aparts. I feel like they helped a lot regarding my shoulder health, I'm wondering if i miss anything?
Those are all great warm ups for the shoulders in a bench press. However, a lot of the times lifters tend to neglect the thoracic spine along with the scapulothoracic joint.
Understand that these joints often become immobilized from the heavy weights that powerlifters lift as they become very stable. Exercises such as foam rolling the thoracic spine, wall slides and Y lifts are just some of my favorite stretches for bench press.
@@LuStrengthTherapy wall slides and Y lifts, could you please provide videos and reps/sets as activation prior bench press. thanks
Thanks for the video Lu! What would you recommend for sumo deadlifters and wide stance squatters experiencing hip pain?
The butterfly stretch is one of my favorite stretches to help open up the musculature of the hip for a sumo deadlift.
However, there can be other factors for hip pain during sumo deadlifts. A common problem is a lack of thoracic mobility and the lifter will often compensate by leaning more forward (increases hip flexion).
The pole squat stretch will help improve thoracic mobility along with ankle dorsi flexion. Give it a try!
instagram.com/p/BJyrTp_D8mG/
Could you offer some advice for someone who may have bicep tendonitis?
I would recommend some light dynamic stretching to both the pec and biceps along with eccentric training to the biceps. You can also look into improving your thoracic mobility as a lack of mobility there would place more stress on the shoulders during movements such as bench press and over head presses
Also, if you are doing any form of dips, it may be causing irritation to the area. I would replace the dips with perhaps a narrow bench press until you build enough mobility.
Hi, do you recommend doing this pre or after training?
Great question!
This routine can be done both before/after training. However, I highly recommend performing it dynamically (moving into the stretch) before a workout and statically (holding the stretch) after a workout or on rest days.
How would I, for example, do the butterfly stretch or pigeon stretch dynamically since it seems like it's all stretching?
Great question!
Simply back off slightly until there is zero to little stretch and gently enter the stretch again. Another way to perform the butterfly dynamically is to start with the knees slightly higher and focus on repetitively lowering/bringing the knees up. As for the pigeon, I like to start with my hips higher and gently sit into the stretch or get into position and gently hinge forward/backwards from my hips.
Hope this helps!
@@LuStrengthTherapy Are these stretches before the work out. Thanks
How many sets should I do in these? My flexibility is very poor.
I'd aim for 30 - 60 seconds for 2 - 3 sets of each exercise (and done every other day!)
How long to hold the stretches for?
60 seconds ideally
Do any of these help with Dorsiflexion? I didn’t notice him touch on this at all but maybe they help and he just didn’t mention it. Dorsiflexion has been a big issue for me and my squat depth, not to mention the rounding of my lower back. I’m hoping to get this fixed as soon as possible, if anyone knows some stretches that could help me out I’d greatly appreciate it.
If you're looking for more dorsi flexion, check out our "Unlock your Ankle Mobility" video I just posted a few months ago ☺️
@@LuStrengthTherapy Thanks, I’ll do that. Great video man
Hey ,when I do this strech 3:21 I feel like my hamsting bones are crashing and I feel a pain similar to cramps. do you think i should get it checked
Yes
How many times do you recommend doing it a week?
I personally recommend every other day.
This hurts so good
I’m so tight that I couldn’t complete a single stretch 💀
lowkey same bro 💀
More reasons to start stretching D:
Hunnn? Which of these things is not like the others? What has this video got to do with “Scary Interesting”?
Set speed to 1.25.
Thank me later :)
I like guides from Unflexal . I learned a lot of new workouts practices there
How long to hold the stretches for?
60 - 90 seconds