How flexible are you?

E

EL_VIEJO

New Member
In another thread there was a short discussion of the proper way to rack the bar across your shoulders for front squats. Since I don't have the flexibility to do it, I started looking into flexibility issues and ran across the following article: http://stronglifts.com/how-much-flexibility-do-you-need/
They have 4 flexibility tests all of which I failed miserably. Especially in the whole shoulder girdle area. Fortunately, they also offer solutions to improve flexibility which I'm going to pursue. I have this I'd-kinda-like-to-be-able- to-do-this goal of being able to do the Olympic snatch, even if it's with a wimpy weight. However, with my current state of inflexibility it's impossible.

If anybody is interested in seeing how flexible they are, try the 4 flexibility tests and post how you did.

Merry Christmas
 
I am OK with tests 2, 3 and 4 but I can't even touch my fingers in 1. A person's anthropometry will have a bearing on how hard or easy all these tests are but there is not doubt that flexibility in these areas will really help with good form in many lifting exercises.

Stiff legged deadlifts really helped me with hamstring flexibilty over the course of a year. I could only just touch my toes with a rounded back at the start of the year but by the end of it I could put my palms flat on the floor with legs straight whilst needing much less back rounding because my hip flexion had improved so much. I haven't done SLDLs in a while now and I have stiffened up a bit but test 3 is still pretty easy.

I just asked my 13 year old son if he could do all the tests; 1, 2 and 4 are easy for him but 3 is the killer. His legs are growing at a rate of knots and his hammy flexibility is suffering because of it. In a similar test to No. 2, he also has no trouble putting his palms together with fingers pointing upwards with his hands behind his back (so it looks like you are praying with your hands together but with them behind your back instead of in front). I can't do that. I can feel my forearm wrist flexors being stretched like crazy.
 
I have no problem with 1, 2 and 4, but I can just barely do 3. I've always had a really flexible upper body and bad leg flexibility though... I guess I should work on that.
 
I can touch the toes, but that's it. I used to crack my own back reaching around and pulling the hand up, but that ended when I grew lats.
 
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(quadancer @ Dec. 24 2007,21:42)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I can touch the toes, but that's it. I used to crack my own back reaching around and pulling the hand up, but that ended when I grew lats.</div>
Are you able to do it without rounding your back? If so, that's pretty good. Like I said, I failed all of them. If I continue doing Romanian DLs, I'll soon be able to touch my toes with a flat back as my hamstrings are being stretched little by little. I've been watching the Squat RX series on youtube that Tot provided a link to. In video #5, which deals with flexiblility and mobility, he does an exercise called a Cossack. I tried it this morning and promptly fell on my ass. Fortunately, I was in the privacy of my own home and didn't have to endure the stifled laughter of some muscular young punk.
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My New Year's resolution is to work on my flexibility and mobility.
 
Since starting Yoga and Ring training, I am basically an amateur contortionist.
 
All 4 done rather easily; no warm up/stretching before hand.

I stretch after every work out. I do have an issue with tight IT bands still though.
 
2,3 and 4 were easy, 1 noway. i looked at the suggestions to improve the mobilty in the shoulders for this particular exercise, and what do ya know shoulder dislocations. this was the exercise that pulled my shoulder in the first place, 6 months later and im still recovering
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