The fastest way to get flexible for high kicks: DYNAMIC (not static) stretching

So you want to throw high kicks, but static stretching isn’t working? Time to learn DYNAMIC stretching.
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Shanghai based MMA Coach and Kunlun Fight Combat League ringside commentator Ramsey Dewey answers questions from the viewers.
This video features original music by Ramsey Dewey
Follow me on Instagram at: / ramseydewey

[@sailor4985]

Been waiting for this. With my current level of flexibility I may as well be training to fight Oompa Loompas

[@rorionsaucedorompenarices8171]

😂😂😂😂 same thing for me

[@Malik-uh9qm]

Steven A. Smith already got that covered

[@gxtmfa]

This explains so much- I used to statically stretch for about an hour or two a day in high school and I hit a wall in terms of kicking.

[@kanucks9]

@silviu visan why do you think that? Wrestlers usually end up pretty flexible n my experience. It's not like grappling makes you less flexible (except for joint injuries)

[@Endru85x]

@@kanucks9 True, wrestlers are one of most flexible guys in martial arts world. Do you imagine being able to suplex someone with just technique and strength? Wrestlers warm up often look like it was taken from acrobatics class, so yeah , it,s not right to call grapplers stiff. Some BJJ people i know like to take yoga classes, which make them able to roll more gentle and being tougher to beat at the same time.

[@lucas9751]

He said "get a boxing ring" lol. Brb.

[@outspoken_rizz]

It doesnt take long to lose flexibility, I was close to a split, stopped stretching for a week and boom suddenly I'm like I used to be when was on my pc all day in a sedentary lifestyle

[@insidetrip101]

Call me crazy, but I'm a firm believer that flexibility (as most people think of it) is bad for you. I agree with Dewey's dynamic stretching, because that's focused on movement for your body and is going to be supported by other muscles. However, I really think static stretches do almost nothing except weaken ligaments and make you more prone to injury.

[@metalmayfantasy]

Same

[@KaptainCanuck]

@@insidetrip101, if you follow the program Tom Kurz lays out, that is not true. Also, the issue mentioned is made worse if you do the contortionist stretching I think. Stretching into the simpler splits is not hazardous, I believe because, for instance. a front and a side stretch are only doing so up to waist level

[@insidetrip101]

@@KaptainCanuck I can't say definitively for stretching in the legs. I've never been super competitive in sports where you kick with your legs. However, I did wrestle in college, and its super common to get rotator cuff, neck, and other assorted shoulder injuries since this is an area that gets cranked on alot. I spent a lot of time in the training room, but I never actually got over these nagging chronic pains until I just stopped trying to stretch out my neck and shoulders. Warming up, I think is a great idea and dynamic stretching fits in really well with warm ups. Static stretching on the other hand, I think its actually very easy to over do. Just my personal experience, and I'm a moron. Feel free to call me an idiot and explain why.

[@daowei6879]

It doesn't take long to get it back either though. I trained 截拳道 (Jeet Kun Do) many years ago, and was at that time easily able to kick my hand behind my head with an ax kick stretch. Last year I decided to get back into shape and started shadow boxing and bag work (which also consists of high kicks). It only took about a week to be able to kick my hand behind my head again. Sure, my form isn't as good as it was a decade ago, and my posture a bit weak with my back arching in quite a bit, but I think with a training partner or coach I'd be able to get the same flexibility I had before within a few weeks. Your body remembers the stresses you've put it through. Introduce that same level of stress again, and it'll catch on with surprising speed.

[@perrenchan6600]

This is so damn true. The only way I maintained such good flexibility during the years especially during school was because of my party trick. Doing a high kick was my party trick and I used to practice it a lot at home and thus it helped me keep my flexibility after I stopped doing gymnastics when I became a teen

[@Hexenhammer]

My party trick was to bring home hot chics. This didn't help my flexibility at all.

[@perrenchan6600]

@@Hexenhammer I get the feeling that you didn't bring home hot chics... 😂

[@Hexenhammer]

@@perrenchan6600 it happened!! That's why I can't do the splits! 🤣

[@joshuafernandez271]

@@perrenchan6600 He propably pick up a Maytag like chick haha

[@NeutroniummAlchemist]

There is an important thing to consider when doing dynamic stretches, and this should inform the number of reps you do in each set. When you stretch, you aren't lengthening the muscles. Instead, you are retraining the stretch contraction reflex. With this is mind, you don't want to do many reps at the end of range of motion. Instead, you should pay close attention to how high your leg is going on each rep and stop the set when your leg stops getting higher. Then go do a set on the other leg, and come back to the leg you were working on after a brief pause. You are retraining your neural response to motion, so you don't want to build volume at a level that is not where you ultimately want to end up. For example, if you are swinging your right leg to the front, and find that your kick number 6 was the same height as kick number 5, don't keep grinding out reps at the same height. You are training yourself to make a habit that you are really trying to break. Switch to your left leg, and work on that one until it also tops out. Then come back to the right leg. You will probably find that you can now go higher. It seems that the process of neural adjustment continues for a bit after the stretching is over. In the beginning, you want to get to 30 of each kick with each leg (30 front, 30 side, 30 back), broken into as many sets as it takes keeping the rule above in mind. Once you can kick straight up, you can stop there if you want, because there isn't any more progress to be made. I've been doing this for years, and can get straight up in about 12-15 kicks. I'm 44 though, I imagine that younger people can probably do better. Another important rule is to never go to the point of actual pain. There should be some discomfort, but especially with dynamic stretches, you want to take it easy. If you go to the point of pain, you will find your progress regressing as the muscles will tighten in anticipation of impending pain. Instead, go easy, and often. If you avoid pain, you will be able to do this every day, and make progress.

[@pavelzak3603]

This is beautiful, saving for better times :)

[@theXaint]

Great advice!

[@bobdesy252]

Thanks for breaking that down for us. That's super helpful to me right now.

[@ray.n_l]

Grateful for this 🙏

[@pablohrabia1470]

Love it bro !!!!

[@robbierolla]

I did TKD through my teenage years and we did exactly these stretches (except the ring one) as part of our warm-up for every class. Everyone had great flexibility, and while I'm sure my youth helped; I could even do the splits back then!... alas those days are long gone.

[@maiki1478]

Get back! 😈

[@victorvondoom8410]

Finally exercises I can use and train I don’t practice martial arts but would like to have some level of self defence more of these Ramsey thank you peace from ireland 🇮🇪

[@AZ-wc5ot]

if you want to have some self-defence you absolutely need to practice something, else you will not be accustomed to violence and will most likely freeze; be careful and get out there and train :)

[@124madcow]

Plenty of mma gyms in Ireland man and the place is full of boxing gyms. When the lockdown shite stops I'm going to head back to bjj

[@kidsaiya8592]

I don't know why, but whenever I watch videos from this channel Ramsey helps me out for no reason, asking nothing in return. Thanks, sir.

[@sammyzassi1055]

Just what I needed! Thanks Coach, love your Uploads.

[@weefunkster]

Clicked this fast enough to break a finger

[@roberts2760]

Need to do more finger pushups 😡😡

[@marcopohl4875]

my condolences

[@memevarg2530]

Go out and finger

[@zikdomingo2260]

Thanks coach! Always looking out for your new videos

[@sszoltan]

This is what I need at the moment. Very specific. Thank you Ramsey.

[@devangrey4376]

Ramsey your a boss brother. I really enjoyed training with you and talking with you. I haven’t started training in a gym since moving back to the Colorado here but I am really looking forward to it. Ive been thinking about how to do this a lot. Thank you for the information.

[@williamlau6590]

This information is gold. Thank you, been needing this.

[@brocrow5678]

Thank you so much for this! Exactly what I need, my flexibility and mobility is terrible and I'm looking to improve, I'll try these! Thank you, Ramsey!

[@IronJmo]

Really appreciate the information and perspective shared in this video. Thank you

[@bigdaddyjuan6720]

Thank you for this video I been ecstatic stretching for a while now and it's been helping but I'm pretty sure this will help a lot more

[@rubenaramter-akopow1276]

I highly recommend to listen to this man. This video is pure gold!

[@joshuamaurer9784]

Thanks, Ramsey! I really needed this. My kicks haven't gotten above my opponent's shoulder for years. I'm going to use this to get back what I lost.

[@DefangtheSnake]

Stumbled upon your channel, well worth to follow. Well done. 🙏❤️🙏

[@keenan544]

Thank you for this amazing info. All I knew of was static and ballistic stretching, but my kicks have not gotten much higher and its been over a month of 6 days of week of stretching. Recently started practicing axe kicks and gave me more results. This vid tells me I'm on the right path!

[@benjaminvega7186]

I've been struggling with my kicks because I thought I was messing up my foot placement. This really puts everything in perspective, thank you. I can finally make progress

[@jamtime4978]

Thanks again for another great video Mr Dewey

[@laton13]

Amazing video. The ring rope hip exercise is fantastic 👏

[@A.Clifton]

This is probably the most import video you've done as far as my. knowledge base goes. I had a severe leg injury and this is better than what my physical rehabilitation taught.

[@isrracho3918]

Thanks for the knowledge coach.

[@MrWadevideos]

Thanks for the clear explanation about stretching for kicking. The movement where you elevated your foot on the ropes and worked directly on internally rotating your hip seems particularly helpful. At some point, I will have check out your gym, since I live Shanghai too.

[@russellchampman5898]

Brilliant as allways thanks so so much for what you do

[@PowerandControlUFU]

I needed this video. Thank you my coach.

[@ryandavis6660]

Excellent presentation/teaching! Thank you & kind regards

[@carlhowitzer9768]

Great vid Ramsey. Totally right, dynamic stretching is the way to go. Love to perform them before starting a training (not going too extreme) Warms up your muscles / makes blood flow and gives you more flexibility during training.

[@TheSoufiane]

Good content as always, been watching you for years

[@SimonRiley135]

I've been doing Muay Thai for many ages yet my flexibility is still awful , I can do headkicks but still need more flex , I'm saving this video for future Practice , thanks Man

[@bobdesy252]

Really appreciate this stretching advice. Thanks

[@isaweesaw]

Perfect timing. My gyms have just shut and I needed something to do with my free time in the mornings

[@safuan2009]

Finnally saw your smooth sound video pop up in my Feed on KZbin, glad your still active. Not like other fight channel too dangerous haha.

[@heavyd9154]

great timing on this video. thanks

[@JiraiyaSama86]

This feels like what's been missing in my flexibility training. Starting tomorrow. Thanks Ramsey.😁

[@mauriciolopes8502]

These are the best tips I've seen so far... and I've been seeing a lot.. believe me.

[@MMAengineer]

this is gold, thank you very much

[@timmychonga4901]

Nicely done Ramsey, took me 5 years to figure out what you just explained in 10 minutes. Anyone who reads this, he just gave you gold that is trying to get better, faster, stronger kicks and or flexibility. Save this video to your favorite's, lots of value in this to reach your personal goals. People that are older, long as you have working legs you can do this, it's just going to take longer for things to break loose and finally come together, when they do it's motivating and awesome.

[@michael6880]

Yessss, after i started doing dynamics stretches in the gym, abouts last year, before hitting the bag my high kicks got a lot more comfortable, i did the axe kick stretch and a sideways hybrid of it so the top position would emulate the end portion of a high round house. It's also nice to do after warm ups if I still feel a bit tight

[@KairosDBT]

Super helpful as per usual.

[@jezzaboi2168]

I followed this advice to try get better at kicking myself, and initially, I still couldn't do it. Fast forward to now after doing my first lesson in mma and muaythai, and this was the only reason I didn't become completely useless after the 2 hours. I can't express how much I would like to thank you

[@bluntbeagle797]

Fully rate this channel Ramsey. Always a good entertaining and learning opportunity. Video content has gone up alot lately too. Much respect from New Zealand my brother.

[@Horus-Lupercal]

Fellow Kiwi here, I 'd like to echo his comment, definitely welcome to a hāngi @Ramsey.

[@avefenix4668]

Excellent Ramsey !

[@TalentDanceTV14]

When I studied sports therapy, they taught us for warm up 🆙 dynamic stretching is more functional and static stretching can reduce force output

[@Sk0lzky]

Because static stretching improves range of motion a lot better than dynamic #science. It therefore requires more strengthening of the stretched areas but really any lengthening of your tissue leads to decrease in its strength in a vacuum.

[@AnabolicFarmer]

Fantastic video Billy Zane!

[@Sigrt]

I do some of these dymanic streches for my warm ups, but I'll start using more of them. Hopefully that will help. Great video.

[@utubeskreename9516]

As a kid, I used to take Karate and Tae Kwon Do classes and read _Black Belt_ magazine religiously, but this still manages to be THE BEST, MOST SUCCINCT explanation on improving high kick flexibility/mobility I've ever come across. Thanks so much!

[@BeterBorker]

wanted to ask this for years man, thanks

[@jimschroeder1176]

This is great advice. Thanks!

[@rick00770]

Very helpfull, always had trouble with round kick and sidekick. Thanks

[@sevakk.939]

So clear and synthetic! Great Great

[@furyano1251]

You have an understanding about martial arts and combat sports that is very very rare. Your not confused about any of it especially how important it is to work all 3 parts of the triangle.

[@robstube3668]

Brilliant I’ve learned a lot from that video thanks

[@russellcampbell7635]

Before this I had never heard about dynamic stretching. I only ever knew static stretching. I've always struggled with flexibility for kicks. This makes sense. Thanks.

[@ianquinn9280]

Thanks - great video / advice. 👍

[@VitriolicVermillion]

I usually "like" videos because I'm entertained or want to put the algo to work supporting a content creator, but in this case, all of that, but *also* I want to preserve this for reference. I've had past students who just could not turn the hip over for a round kick, and your hip mobility thing here for that just seems so retrospectively obvious and I'm kicking myself (but not very high, because I haven't been doing my dynamic stretches!) for not thinking of it! Also, I'm really glad you went into general health and the straight up leg swing being important for the health of the entire posterior chain; as you started talking about it, I suspected I knew exactly what you were about to say, but it still didn't occur to me to try and fix my life (well, some of it) in this particular way. I've been sitting too much and having some disordered eating issues and due to that and so much more, I'm not walking so well, but hopefully this'll help get me on track.

[@johnparadowski1747]

Wow, I am the one who asked this question, thank you very much, I really appreciate it, to give myself some motivation I will measure how high I can kick, and then after 3 months I will measure again, and I will let you know the results😁

[@ObeytheRain1]

Ye pls tell us I will try it also

[@ethanwatkins6780]

how did it go man

[@johnparadowski1747]

@@ethanwatkins6780 Well, since where I train (Italy) all gyms are closed and I don't know when they will open again. I have not been working on my flexibility

[@ethanwatkins6780]

@@johnparadowski1747 well I've been doing it at home for 2 weeks and already seeing improvements!

[@johnparadowski1747]

I realize now , that i was only asking the partial right question, maybe i should have done a two part question, as i was trying to get motivation to stretch as i find it boring and i cannot keep it up for long. Now I restarted stretching when i read or watch tv, maybe i can keep it up this time, thanks

[@janambro8919]

Bless you man i have been so upset that i couldn't kick high any more (ex tae kwo do) i'll try your way.

[@thunder2434]

I know the feeling. I used to go for a run then static stretching. This is better.

[@ObeytheRain1]

@@thunder2434 what is better ?

[@jaydenterrell8295]

gotta keep up the grind

[@rafaelcarrera9436]

Excellent video sir. I have found this method is far easier to work into a workout routine as it easily doubles as a general warmup. The results have always seemed to come quicker and last longer than extended periods of holding stretched positions.

[@Mysterious2887]

You're extremely competent in martial arts

[@frult]

Thank you for that useful advices!

[@adam2four]

Needed this advice.. just subbed!

[@kaliduncanel3356]

Thank you. I ran track and played basketball casually before training kickboxing but we did these types of stretching to lengthen our strides. I never had a problem kicking high past my first 6 months to a year and people would just tell me I'm athletic. You talked about the articulation on the the hip and pivoting. I feel like people who don't want to work in flexibility will stay flat footed a kick more of a dutch/western style where Thais have zero issues because the form is more mandatory for them.

[@Xlayerful]

Thanks for answering this question coach. I asked it as well 😄

[@isisdaddy1]

Best vid and explaination. Thank you.

[@rowanashton5490]

This is fantastic

[@davidklein4980]

I agree 100%, also ... reciprocal stretching is so amazing because it allows you to stretch the muscle belly from both origin and insertion points.

[@reieli87]

Thank you couch! Your awesome great content as all ways 🤙💪😊

[@Groteskfull]

*Coach 😉

[@Fighterbharat]

sir your videos are really helpful.

[@robanzzz5124]

YEESSS. This video will be very helpful.

[@fabiovinicius4766]

Very cool, thanks!

[@jaydeetrotamundos1923]

Wow great video, first time this channel popped up on my feed, immediately subscribed after finished it 👍 The ring rope exercise reminds me of one we used to do in Muay Thai once in a while. It is basically the same, except instead of the ring rope, you have a partner hold your shin tight against body, like they just caught your kick. Then you do the same movement as your drill, except you hop on the one leg and also push them with the motion as much as you can, and do it for 1 or 2 minute rounds for each leg. That way you get the benefits from your drill, as well as develope the muscles to kick with more force. If you have a partner, definitely give it a try, tires you out much faster than you'd think!

[@wesleysnipes7492]

I gave that rotate stretch on the ropes a go. Had to use my garden table whilst wearing crocs but still, after doing like 50 of them each side, the hip movement for a roundhouse FINALLY (after a month) clicked with me so cheers for that one!

[@johnlannet3370]

Thank you sir! I will try these out; flexibility is a tough thing for me, especially at my age.

[@danielkjh8]

thanks for the video. been doing this every day since the video, I've noticed my kicks are higher, but they also feel more powerful too. i've always struggled with kicks, and being self taught can be quite limiting. I'm still struggling with kicking with my left leg though since it's my non dominant leg. anyway thanks for the video. it really helped a lot!

[@Thiago-lg8sp]

Awesome video.

[@gosunflower]

Another great vid by Coach Ramsey Deweyoverhereinshanghaichina

[@miguelolmo6425]

totally agree! dynamic stretching is the way! back in the 90s tom kurtz wrote stretching scientifically and i went from struggling with high kicks to winning most of my matches with head kick KO!

[@Apuryo]

I do taekwondo and we have stretches ofc, and they do help. But the axe kicks we did at the start of class seemed to help the most. Also, I tried doing yoga apart from training. The yoga didn't seem to help my ability in kicking, but it did help general everyday activities like reaching for the pots and pans you stored in the top cabinet. Thanks coach, I will be practicing those ankle rolls and arc kicks.

[@salehsankar9012]

That's an awesome Video. It will help alot. Unfortunately we have lockdown here in Germany but I can do those things in my home with my home workout until I can train in the gym again ❤❤❤🔥🔥🔥🔥✌🏼✌🏼✌🏼 thanks mr. Dewey you're awesome

[@thebaneking4787]

Great video.

[@ChefMoshe]

The percussion massager is fantastic.

[@Sei783]

From my experience, and I've been doing this for the better part of 20 years, is static stretches are best for gaining flexibility while dynamic stretches work best for improving mobility. When I don't have static stretches as part of my routine, I quickly lose flexibility. I can still kick high; the muscles do flex with minimal pulling even these days where I've stopped moving as much. But I can't do a split anymore. So, in my opinion and experience, both have their places.

[@gyujiko]

Veryy nice. I really liked it

[@funkyboodah]

thank you, im gonna try these

[@sirspadesamvii7855]

Most of these dynamic stretches is what I already do, although this gave me better insight. Thanks

[@s2kkev292]

That reciprocal stretch you talked about is part of PNF stretching, and it is indeed super effective.

[@mmareviewer.2372]

Thank you for tips.

[@backwoodskarate9300]

Ramsey I forgot about this new thing I do now to stretch out my hips. Leg hamstrings and back. It uses the concept of your push against someone pulling I think it was till your muscle tiers out. I found this for me a lot more simpler without the aid of a partner. My uncle got my dad a teeter hang up and a long day of working on vehicles or around the land I do the same thing that my dad does when his backs hurting hang upside down. I injured my back twice this year working on vehicles. Forcing me to stop training kicks in my spare time. Now to relieve my back pain better and stretch them areas I only put one leg in and go back allowing it to swing freely and I move it around different ways after holding in different areas a while.

[@josephbenuzzi159]

thanks man good video

[@outlawz3068]

Thanks man!! My kicks are starting to get higher now.

[@uvsa2833]

Right when I decided to use the out-of-gym time (thanks to the newest lockdown) to finally work on being able to kick higher than the stomach!

[@pablohrabia1470]

Like it bro !!!

[@TheTimHall]

I like your drill on the ring rope. That joint rotation is really important! I agree, you definitely need dynamic stretching for high kicks. Static stretching gives you the flexibility. Dynamic stretching allows you to use that flexibility when moving. Your description of reciprocal stretching is actually a description of classic Proprioceptor Neuromuscular Facilitation (PNF) stretching. PNF: Tense against the stretch for 6-10 seconds to turn off the stretch reflex, then relax and stretch more. Repeat for about three reps. On the final stretch hold for 30-60 seconds. Reciprocal stretching takes advantage of reciprocal inhibition. Reciprocal Inhibition: Tense the opposing muscle to release the muscle you are attempting to stretch. Example, to stretch the hamstring more, tense the quad hard, which has the effect of relaxing the hamstring more.

[@BFMVFL]

This guy looks like he's having so much fun touch sparring, I love it :D

[@AsteroidB6120]

Wow you have an amazing voice for radio or tv!