How to Improve Flexibility in the Olympic Lifts

Two lifts are contested in Olympic lifting -- the clean and jerk and the snatch. Both lifts require strength, power, agility, coordination and flexibility. In fact, even a very strong person may find it hard to do the clean and jerk or the snatch if they are lacking the necessary flexibility. While regular stretching will help, one of the best ways to gain movement-specific flexibility is to perform overhead squats. Also used as a strength exercise and functional assessment tool, overhead squats mimic the receiving position in the snatch which, of the two lifts, arguably requires the most flexibility.

Things You'll Need

  • Broomstick
  • Barbell
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Instructions

    • 1

      Grasp your broomstick with a wide grip so that it is level with the crease of your hips. Raise your arms above and slightly behind your head. Keep your elbows locked.

    • 2

      Stand with your feet a little wider than shoulder-width apart. Turn your toes slightly outward. Inhale, lift your chest and shrug your shoulders down and back. This is called packing your shoulders.

    • 3

      Push your butt back and, keeping the bar over your feet, bend your knees. Squat down as far as you are able. Ideally you should be able touch your calves with your hamstrings while still maintaining an upright torso. Sit in the deepest position you can maintain for a count of three and then stand back up.

    • 4

      Perform six to 12 repetitions. You should find that you are able to squat a little deeper and more comfortably rep by rep. Perform two to four more sets.

    • 5

      Perform overhead squats everyday to increase your flexibility, range of movement and comfort with this exercise. Once you have mastered the broomstick, progress to an empty barbell.