The Banded Supine Hamstring Stretch For Higher Squatting Depth
Not too long ago becoming a member of a novices class in Olympic Weightlifting, I used to be keen to enhance my posture and kind after years of feeling like my lifts have been torpid and something however textbook. At 6’ 4”, I usually battle with sustaining correct kind and reaching environment friendly weightlifting actions. I’m not alone. Tall people usually face these challenges because of longer limb size and the related limitations of their hip flexors and hamstring mobility. Thankfully, the banded supine hamstring stretch is an effective way to enhance our skill to squat right down to the barbell, regardless of our top.
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 in terms of getting down low, like actually low, being tall generally is a little bit of a burden. Lengthy femurs (thigh bones) imply that some severe mobility is required to realize an applicable quantity of squat depth wanted to fulfill the barbell after which increase it skywards. Training this Banded Supine Hamstring Stretch variation will aid you to make progress on this space nevertheless, and also will help 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.
The right way 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 fingers to raise the banded leg upwards
- Pull the band till you are feeling a mild stretch your hamstring (behind the thigh and behind the knee). Maintain this place for 30 seconds to 1 minute at a stage of rigidity that’s snug for you
- Repeat with the opposite leg
Executing this train 2-3 instances per week will enhance hamstring flexibility. You’ll want to carry out every stretch constantly with out jerking or bouncing, as this might result in pulls and accidents. Professional tip: attempt to hold your stretched leg straight by squeezing in your quadriceps. You could possibly 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 stability 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 specific stretch will assist to situation these areas to turn into extra cell and versatile that means you could squat decrease, for longer — making for a extra respectable raise. Whereas it will extremely profit tall folks, the banded supine hamstring stretch will be practiced by anybody who needs to enhance their lifting posture.
