I don't talk a lot about flexibility mostly because I suck at at.
That being said, I've been working on gymnastics style flexibility for about a year, and came upon a resource that is so good, and such a crazy deal, that I had to share it with you guys.
Kit Laughlin has started releasing series' of videos to master different gymnastic flexibility positions (like pike, pancake, and back bridge), as well as more generally needed flexibility (like hips/squats, and shoulder) and besides being awesome stretching resources, they're only $9.99 each.
It's a silly price, and the material is really good. And since I'm never going to be teaching any flexibility, it's cool to point you in the direction of awesome people who can.
Also, they just released a follow-along "class" format video for $3.50 for the pancake. And it looks like they're going to do a similar one for the pike.
Anyway, the price is so ridiculously low, especially compared to all competitors (who usually charge like $90 for similar material), that I just had to tell you guys about it.
Which One Do I Need?
So, for basic kettlebell and bodyweight workouts, most people are going to want to get:
and
Or, if someone can't touch their toes, and/or has trouble with the flexibility for deadlifts and swings, they'd definitely want to get:
The "limbering" exercises are great to warm up with, or do between sets of strength work. They're the ones marked (L).
The more intense contrast-relax stretching exercises are marked (E) and best done after a workout, or on a separate day.
How Much, How Often?
It's sort of like, as much as you need.
If you have the flexibility to do everything you want to do, then you probably don't have to do any at all.
But most of the clients I get have tight shoulders or tight hips. A little bit of the Master the Squat goes a long way towards making people's squats better.
Some people it will come easy for, some people it won't. So it depends on how much it matters to you. For people that are naturally tight, a little bit of the limbering movements every day + one time through the whole series (a stretching workout) works really well.
For most people, just picking a couple and doing them after your workouts or between sets will be enough.
Between Sets?
If you're really tight, it can work to do limbering for the movement you're doing:
1.) Pair hip flexor limbering with swings and deadlifts
2.) You can do shoulder flexion stretches and limbering between sets of overhead presses.
Something that always works is just to flip flop:
3.) It can work really well to swap:
Do upper body flexibility/limbering between sets of lower body strengthening,
and do lower body flexibility/limbering between sets of upper body strengthening.
And that can be a really great use of time.
Don't Pike or Forward Fold on Deadlift or Swing Day
Just don't EVER forward fold at the low back before, during, or after swings or deadlifts. It's really pushing hurting your low back, and it isn't worth the risk.
You can hamstring stretch with your back in neutral.
Said another way, don't "pike" or "forward fold" around swings and deadlifts. Do that some other day.
Enjoy!
So that's just a little bit about flexibility, if anyone is interested! Again, the price on this stuff was just so silly low that I wanted to tell you guys.
-Josh
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