View Single Post
Old 01-17-2013, 01:41 PM   #37
MikeM
Senior Member
Max Brawn
Points: 12,864, Level: 74 Points: 12,864, Level: 74 Points: 12,864, Level: 74
Activity: 13% Activity: 13% Activity: 13%
 
MikeM's Avatar
 

Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,831
Training Exp: in 3rd year
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 290547
MikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite member
Default

I like that heel stretch too. Also one where you stand exactly the same except instead of the back leg being stright, you bend it sort sitting down on it to drive it towards the floor while keeping the heel flat on the floor. One stretches more top of calf, the other more bottom of calf.

Diesel Crew has a video on ankle flexibility too. One thing they highlighted was a barbell stretch which I liked.

Basically, deadlift a lightish barbell to your knees (I used 135), then squat down on flat feet, shoulder width and toes turned out like a normal squat, but the bar now sits now your knees at the bottom of your quads. Then just sit there letting the weight hold you in the stretch position. It will hurt a little at first like any stretch, but gradually go away. When it's gone, your ankles are no longer the problem as they have reached the range of motion you need.

I'v done it and I think it works, my bad ankle is a bit more flexible.

Of course you have to be able to get into squat position first, so for you Elite, you might want to do this with your wider stance at first then gradually move your feet in over time.

That said, I think if you simply follow Fazc's suggestions to squat in a bigger heel (I use Olympic heels that are damn near .5 inch in the heel, and remember work boots also raise the toe, so you need a difference of toe and heel of at least 3/8" to 1/2"), and also force your knees a lot wider (aligned with toes pointing out too) so you can squat your body down in between them, you might find your ankles are more flexible than you think.

Frankly, looking at your body position squatting with your heels up, it looks damn good. I'd say you get this issue straightened out, you're going to hit some big ass squats pretty soon after.

My .02
__________________
I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96

Last edited by MikeM; 01-17-2013 at 01:46 PM.
MikeM is offline   Reply With Quote