MOBILITY: What works?

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All Things Gym
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Sources:
Weightlifting Movement Assessment and Optimization - Quinn Henoch DPT www.amazon.com...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
journals.lww.co...
MUSIC: WWW.BENSOUND.COM

[@clarence0]

Everyone wants to be a supple leopard but nobody wants to lift some heavy ass weight.

[@tenyriakteny3803]

YEAAA BUDDDEH!!!!! LIGHTWEIGHT BABY, LIGHTWEIGHT!!!!!!

[@duncanthaw6858]

That supple leopard sh*te is so lame it literally made me stop stretching for all eternity in 20 minutes flat. Next thing I know, I am flexible as heck, hitting all my positions, and all it took was using the extra time to get more volume of the actual movements in.

[@ryansoawesome]

clarence0 Why not both?

[@Garrick1983]

clarence0 i don't get it,do i have to be juiced to understand?

[@NM-bk3sk]

harry potter what r u doing here ... mirrin?

[@dtatman7]

Showering doesn't create a permanent change, but it's still a good idea after your workout.

[@MoosaIslamic]

LOOL good point. But also, static stretching DEFINITELY causes long-term changes if done over time

[@osamashoukry399]

Smart response 👍👍👍👍

[@NINTHSKULL]

Yes. But this video is saying there is an alternative that will make you clean forever, and never have to shower again.

[@hiimhayden5548]

Showering makes you clean, it doesn't improve your resistance to bad smell.

[@common_sense2022]

Especially if you and your boyfriend want to take turns saulking each other's caulk .

[@FitnesswithDalP]

I’m not even sure how I stumbled across this channel but I’m about 10 videos deep. You got some good stuff

[@esjonne953]

I have to say that this channel really is the shit..

[@zacktelander]

joku Es thanks man, I'm glad you're a fan! I've been working really hard to create good content for my viewers. If you need anything just ask!

[@esjonne953]

Well tbh I was left kinda confused after the strength videos. For example, what percentage of rel. intensity should one aim for / when do you know when to change your reps and sets?

[@JHMninja89]

You change your reps and sets to suit the absolute intensity for the exercise. Say that after increasing your rel. intensity by 5% leads you to the high end percentage of the percent range abs. intensity of Prilepin's chart, you use low end reps and sets in return.

[@sivertsmmesagmo6311]

Accidentally discovered your channel some days ago, and I'm really glad I did. Your content is great! It's clear, to the point, and you answer some good questions regarding weightlifting and training in general. The best of luck to you, and your channel!

[@seal869]

I love that your videos are concise. There are more people in the fitness community making 20-30 min videos to express 5 minutes worth of material than I can count.

[@geoffreylevens9045]

This is pure gold! Very much a noob. Was doing powerlifting for a few months prior. Was not even close to getting front rack. Just by doing approximations with light weight, I can now get there with full grip on bar. A little more needed but amazing changes in just a few months. Next up, overhead squat and being able to comfortable hit ATG squat with speed and control. Many thanks, Zack!

[@qhenochi]

Great video Zack, thank you for the mention.

[@zacktelander]

Thanks, Quinn. I'm a huge fan of you and your work!

[@jacobsladdertreetech2829]

Great info, when I strained my hamstring 7 years ago I thought the pain would never go away and I couldn't run a mile. The only thing that would stop the back pain was to squat like crazy. Started on a chair and worked my way down to pistol squats. All the "therapeutics" never worked and only made it worse. So I can see how this makes more sense.

[@sreid70]

Love this video. I get tired of people telling me to roll out on a lacrosse ball to loosen up my chest. That never works. I used the advice in this video and a practiced static holds with 40 kg loaded bar overhead at snatch depth and that worked the best for me. I've always had a hard time getting depth while overhead in the snatch. Go figure....going through the motions with the ACTUAL movement with lighter weight is way better than rolling around on a stupid lacrosse ball.

[@common_sense2022]

Maybe try something bigger than lacrosse. Have you ever had bigger blacker ballz pounding against your glutes, and a thick caulk inside you?

[@Steve-rr9xd]

Good work. I appreciate you highlighting the concept of “perception.”

[@TehOnlyLight]

Really good quality videos, I like how you show evidence of your statement and not just bash on CrossFit for no reason. Keep up the work

[@zacktelander]

Thanks!

[@Pypamid]

Awesome video! I must however say that stretching and occasional foam rolling/lacrosse balling is necessary in my workout regimen, mainly becuase it stretches out my "daily stiffness", for example if you are sore from a previous workout, slept weirdly or just feel like a brick in general. For actual mobility work I use a barbell and the movement I want to get more mobility in.

[@user-fr1ys2wn4t]

Mobility exercises DO help your mobility. Sonny Webster literally has a whole Facebook group of people who increased their mobility with mobility exercises. Also people who do karate don't get to kick higher just by kicking. The 2 martial arts clients I had were able to do upright squats the first time they tried them. And that's because of their mobility routines. People like Clarence and Zack started lifting when they were kids and thus kept their mobility intact, but they honestly have no idea what bad mobility feels like.

[@bobtroti5581]

Wtf Ive seen the tightest people gain the ability to do splits in a few months with static stretching.

[@shane1009]

But can they squat?

[@sorayaimperial]

@@shane1009 Well. I've achieved my leg flexibility with static stretching over the years. Even after 10 years of not working due to injury, I have picked up squatting with good form very easily and never lost much range of motion during my sedentary years (except doings the splits, can't do full, I hover about 5cm off the ground). Maybe I cannot go as deep as needed for olympic squats without lifting the calcaneous, but I can lower my butt down to the floor with no discomfort with a back or front barbell. Now, I'm just starting and like I said, I was long without exercising and maybe my mobility will never be enough for higher levels. But I find that static stretching always gave me a great range of motion and good form.

[@cryptbeast2008]

You learn to do splits by doing splits, which involves putting the relevant muscles and tendons under the load of your bodyweight. You can learn to do them faster by using extra load - as in your trainer pushing down on your thighs, for example.

[@osvaldokim9768]

I agree, i mostly think cuz the body adapts cuz of muscle memory, took me 6 months to gain the mobility for a full upright overhead squat

[@a10hmadinho]

you have became my favourite fitness channel.

[@Andy_Arkadata]

I agree with you on static stretching. A lot of the top coaches at tennis and other sports have been saying the same thing. A lot of it is just pain relief, you out your muscle under tension (pain) and when you release you get the relief

[@Jean-jr8ys]

Within the context of strength sports this is true. As an ex-gymnast and being still involved in the gymnastics community, i see the stiffest people able to do full middle splits within weeks, largely just by static stretching alone as well as with load applied. Though, to be STRONG in positions that require high degrees of mobility, load must be applied through that full ROM.

[@RohannvanRensburg]

People seem to miss that mobility isn't just flexibility, it's controlled range of motion. You can create flexibility in people by doing long periods of static stretching and simply open yourself up to injury, having "convinced" yourself neurologically that you are responsible enough within that ROM for your brain to trust you in it. The majority of the time, the issue isn't the length of the tissue or anything mechanical, it's neurological limitation. I had enough serially-injured yoga fans come through general workout classes to notice a pattern in this regard. True mobility includes strength throughout the range of motion. If you look at highly mobile lifters like top oly lifters (i.e. Klokov), they'll do exercises like ass-to-grass pause squats, or yoga-esque movements loaded with barbells or kettlebells (like mentioned here).

[@Malzebiear]

Zack, I find it hard agreeing with what you say about static stretching, from my personal anecdotal experience. I was a kung fu practitioner from the age 12 to 17. I had static stretches done DAILY, in order to achieve an incredible range of motion for splits, high kicks, etc. I got so good at it from doing for so many years, that I know the minimum time I had to hold the position for real increased flexibility (or muscle tolerance), and it was some times 15 minutes. I'm 28 now, and I still hold about 90% of the flexibility I gained from back then. I do olympic weightlifting now, and I regret not achieving better flexibility in ranges like ankle/calves or shoulders, which were not always the objective. My point is, I'm 100% certain that static stretching WILL cause permanent change in your muscle/tendon/joint flexibility over a large amount of time - say like months to years. And that's why I still stick to it. I also have many dancer, performers and martial arts, stretch-expert friends who share the same experience and results. I don't know how to put this, but you claims downplaying how stretching in practice benefits an athlete really puts everything you said in the video to me very much into question... It's such an old science, and there's so much research in it (although I believe that 90% of the athletic research is utter crap, from a methodology point of view).

[@zacktelander]

Thank you for the reply!!! You're anecdote is well received and you bring up very valid points. Think about the "flexibility" training you did. Were you under tension or load created by body weight? What was the rest of your training like? Do you think your gained flexibility was only from the action of pulling on the muscle through static stretching, or rather from the actions of repeated plyometric movement (essentially loading the movement for a split second)? I have had many arguments from dancers and martial artists alike and I will admit it is hard to argue with the success they have fostered. However my question remains: How do you know that without it you wouldn't be as successful? Science has pointed me one way and my own training has pointed me in the same direction. I squat lower now because I practiced squatting lower. An ancient practice like Kung Fu is interesting because static stretching has been passed down from generation to generation. I cannot argue with your successes because you worked for them. I respect your opinion tremendously because you have trained and through your anecdotes have found what works for you. Thank you again for your comment and I hope to hear from you in the future!

[@ag9297]

I thought what Zack was saying in the video was basically 'Persistent Repetition changes the body permanently', Static stretching for 10 minutes before lifting weights will do little unless done repeatedly. This supports both of your comments, no?

[@Malzebiear]

Thank you! Answering in topics. And underscoring that I defend the complete antithesis of what you said in your video. (i) I’m 100% sure that, in MY experience, I gained, back then or today, no flexibility through plyometric-like repetition, or dynamic stretching. I gave it so many chances, and I became so against it because I tried it a lot, and if it does anything, it hurts, but results paled in comparison to my static stretching. I could do 100 repetitions and next day I would still suck at the movement. There is probably some progression because it’s still around, but for me it’s VERY slow. (ii) My static stretching was loaded, and it’s pretty simple. You stretch to the point of a contraction reflex, ALMOST like a slight strain. It needs to be challenging. Hold it there, breathe, take your mind out of it. Watch a comedy, read a comic, watch cartoon. First few minutes you struggle a bit, but by minute 5+ your body sinks into it, and there you go for new flexibility. I keep more time on it to make the body REALLY comfortable in the new range. Is it temporary? Not in my experience. I would do about 2 sessions max, next day without any warm up my splits were beautiful. Also learned how to do it from mom, who was a ballerina. Trick is to “load it” correctly and actually challenge the stretch. You need to be clever, and body weight may be too little for some of the ranges (might need someone pushing you or to use accessories). (iii) I still do contortionism classes with a Russian ballerina. She thinks both methods work, but she is way more prone to doing the static. I’m yet to see dynamic stretching do any improvements tho, def not in the short term, imo. (iv) The research that I read about stretching over so many years, and also about sports in general is very concerning. Peer-review academic research is more likely awful than not. Methodology problems, and unhelpful control groups constantly point to inconclusive research or in the wrong direction. In my experience, practical knowledge from long-time practitioners of highly competitive sports tends to be more helpful, more accurate. (v) My problem with the MANY opinions about sports is that someone might as well just say something like “THERE IS NO EVIDENCE THAT THIS WORKS”. But to discredit something like that, I think it’s premature. SO many sports rely on it. I HONESTLY don’t think a Olympic gymnast can gain the necessary flexibility for the sport without it. If there is one, I wanted to meet him and learn his technique. (vi) I squat well because I do static. Really didn’t like the “do a bunch of air squats”, or “squat therapy” that crossfit instructors gave me. I stick to my method cause it’s quicker and feels healthier. Closing thoughts. (i) Foam rolling and lacrosse balls are new for me. But I was able to really get rid of some nasty nods by constantly performing the self-massage work. I was impressed. Is it permanent? In my case the nods in my lower back never came back. But I don’t know if you can get permanent flexibility gains. I would say no, because it’s not as comprehensive as stretching. (ii) Most impressive LONG LASTING technique I’ve ever seen? DRY NEEDLING. This is NOT OVERRATED. I’ve never seen something like that, and I can do WAY MORE WORK OUT VOLUME in my week, since I do it once a week. Maybe this is the new mobility doping. It’s new to me, and I don’t know what are the long term effects, but man, that REAAAALLY changes the mobility game of high intensity training. This is my new life with practically no resting days.

[@blainetaylor22]

Zack, just as repetition and overall volume of work over time will improve one's ability to perform a particular movement, don't you think that the same principle can be applied to static stretching? And this in turn would also be helpful in the performance of movements in olympic weightlifting? From what I have seen, experienced, and taken from the research and in more practical settings, flexibility can most definitely be improved and maintained longterm through static stretching. On the other hand, I think people are good at shit because they have put in the time, over years and years ingraining those motor patterns. Either way though man, great content!

[@hooplehead1019]

The thing is: "temporary neurological effects" are not worthless. They allow to do the technically correct movement that may lead to structural change in the first place! Think of it: If someone cant do a snatch/deadlift without the upper/lower back rounding - he cant and shouldnt do it if hes health conscious. Or he may have to resort to shortened ROM movements, auxiliaries and so on. But with just 5 mins of some kind of targeted (to the specifically needed spots) muscle tone lowering, be it stretching, SMR or even simple general warming up of the body´s musculature, he may be able to start right away with the correct movement or at least a much further progression to the goal one.

[@SquatSimp]

5:32 *Love* the takeaway from this video. Good video Zack- thanks man!

[@kristopherjazz9295]

Hey Zach! Excellent video. It gives a positive outlook for individuals like myself with poor mobility to know that we aren't doomed at being this way and can improve ourselves with patience and effort

[@supimjocktopus]

super interesting video. Today I was looking a lot into improving my mobility and was wondering why, after all this time i still find myself doing to same routines every time, only having to do them again. And this video makes perfect sense. The better u warm up under the bar with a very manageable load, the workouts tend to be better, whereas spending 30 minutes just rolling out and stretching instead of warming up properly under the bar ends up leaving me feeling those same aches in between sets. awesome video man, keep it up. Will definitely incorporate both methods healthily in my training

[@fredatlas4396]

Stretching isn't the warm up you really need to warm up your body, muscles etc before doing any stretching, with for example light aerobic exercises to avoid injuries. And you can do things like ankle circles, knee circles, knee bends and shoulder circles for example to help get warm a lubricate the joints followed by light aerobic moves. Then do some stretching more dynamic stretches. Then after finish training in this example lifting your weights when your muscles, joints are really warmed up then do static stretching and hold for say at least a minute each stretch if you want to make real gains in flexibility, range of motion

[@taniaiiga]

Im currently 3 months in with weightlifting and damn did this video open up a lot about what i need to brush up on. Excellent content

[@jvgauthier]

You just put words to what were my suspicions for years!

[@deankiryuin9709]

I've only just found this channel but so far I'm seeing nothing but high quality content and information. Keep it up and thank you! You've definitely given me some things to consider Edit: I just realized this video is 4 years old so the quality is consistent!!!

[@KGRAO2047]

As a sportsman I like your scientific suggestion

[@pavelpetukhov2513]

Damn I love videos that tell me I don't need to foam roll as I hate it. Thanks Zack!

[@SkibilityGaming]

almost 5 years late to this video and just had my mind blown

[@gauravpahuja1114]

Real content no bullshit... Thanks Zack

[@jonksturlason]

I just started doing power Snatches after your Alan Thrall video. thanks for the great videos, tips and tricks

[@emceha]

That's the way they do it in martial arts. To create good joint mobility and stretch you always work in pairs, one person sitting on your back or pulling your hands.

[@DoorwaySniffer]

I wished I learned this sooner. When I was trying to get my deep squat I started by trying a bunch of ankle stretches but it didn't work. My squat only got deeper when I slapped a light 135 on the bar and sat in that squat for a minute and repeated that every workout. Still, I wouldn't discount stretching and rolling, they both feel pretty good.

[@amazin7006]

What i don't understand is how anyone is able to learn how to snatch. I literally cant get in even an overhead quarter squat position, there's no chance to "force" the stretch. I can atg squat fine but overhead is impossible.

[@uliwidmaier5192]

@@amazin7006 I know what you mean!!! I had been stuck for over a year in that exact pattern. What helped me break through was (and is!) a whole bunch of unpleasant mobility and strength exercises: Lots of loaded front and back squats (20, 40, 60, 80, 100 kg) with long pauses (30-60 sec) at the bottom. Behind-the head standing barbell presses, starting with a PVC stick, then sticks between 5 and 30 lb, then the 20 kg barbell, then the loaded barbell. Do the same thing lying belly-down on a bench, with as heavy a stick as you can handle. 6-8 sets of 12-16 reps. Handstand and strap-supported hanging from a pullup bar (very effective!). Overhead squats, starting with a PVC stick (your form will suck initially, but with the PVC stick you can work on form without risk) and working up to a 20kg barbell, pausing at the bottom for 30-60 seconds.

[@Thefunkeemonkee]

I never used a foam roller before and my mobility and technique used to suck. Ever since I implemented that along with some active stretching my mobility increased and I can say I have a very decent upright olympic squat. Took me few years to master it though...

[@manuelalfarogarcia]

this is a must

[@Smolensk85]

What a sober approach. Very high quality content!

[@Changethisname]

I don't know if the images of Starrett's products and book are a shot at him, but he makes these points consistently in his content, and in his courses, I think people just don't take his content seriously and consistently enough to absorb the information he dishes out.

[@zacktelander]

It's not entirely a shot at him. I for one, have never met the man, or have taken one of his courses. I believe kelly Starrett is a brilliant man and an incredible marketer. Sadly what comes with marketing, is half truths and sometimes outright lies. Not from K Star, but from the people who latch on to his ideas without a true understanding of them. If you recall there is an image at 2:25 of someone with their foot on a lacrosse ball saying "These have completely removed the need to go to the chiropractor." Now that, is just outright pure marketing bullsh*t. I have tremendous respect for Kelly Starret and to be honest, you probably know him and his philosophies better than I. I just get frustrated when people treat disfunction with SMR or Static Stretching/Banded distractions OVER Repetition, time, and load.

[@gainz6180]

Nice video proud to be one of the first subs to this channel

[@zacktelander]

LEONIDAZZZZ, Right Babe? Gotta smr the biceps, right babe?

[@AssassinSaj]

Video was good but you should clearly label out what you should do. This would be an increase in production value. From what I gather -Train the movement under light loads. -Stetching and foam rolling for temporary release What would you say is effective for treating anterior pelvic tilt and forward rounding shoulders?

[@zacktelander]

Thanks for the comment. I would honestly say a proper fix is repetition of any movement in which the subject would have to maintain the relevant postures through dynamic flexion or extension. If you look at forward rounding shoulders what musculatures would you say the subject is lacking? Most likely the thoracic extensors (trap, rhomboid, teres major and minor). In that case it would make most sense to focus on creating structural change through repetition, load and time in that area. i.e. cleans, snatches, pulls, and anything else that makes you focus on technique and proper position throughout movement.

[@kblkbl]

First of all I'd like to say that I found your channel by chance(the programming series) and am extremely pleased and amazed by how concise, but at the same time thorough you can be in your videos. Now, about the topic: "In that case it would make most sense to focus on creating structural change through repetition, load and time in that area. i.e. cleans, snatches, pulls, and anything else that makes you focus on technique and proper position throughout movement." THIS! Like everything else in the fitness realm, I was coming, within my own experiences, to this same conclusion. There's nothing better to help you improve a particular movement than performing this particular movement, having in mind your current limitations, but as soon as you can, just to do it! Better deadlift? Deadlift more. Better squat? Squat more. OHSquatting was a big obstacle for me, but after a few weeks of progressions towards its final form I was able to nail it down and now I can perform it consistently, while also trying to improve more by doing it(focusing on pauses and shoulder activation). Indeed I feel like foam rolling and similar stuff only really works to relieve previous stress on the region, not to provide more mobility on the long run. There are times when I train hard in a week and all I need to be better in the next is a weekend off of training. I feel like I'm rambling too much about my experiences when all of this was analysed by these studies you mentioned, but it feels really good to know I'm in the right path! Keep doing this awesome job!

[@lewiscarroll1150]

absolute gold

[@heartminer5487]

this video blew my mind

[@kaga13]

I've never experienced changes in mobility only performing the lifts I wanted to do, in fact I only got injured more when I did less mobility and stretching work.

[@mindasb]

Thus far my best combo for mobility that I use: prior to working out - do a massage in the areas that are most restricted (hips, calves and feet for me). Then do static stretching. Then do your workout in a strict, good form. Then some stretching at the end. This might decrease your power if you are sufficiently flexible. For me it actually helps squat more, even with the static stretching being done at the beginning since I can have much better form and squat more comfortably, control myself all the way down.

[@zrnek]

in my experience best thing is active stretching and strenghtening in full range of motion after work out (or even without workout)... thats helping me a long term with posture and pain and any kind of massage or anything is for me just poor alternative to warm up (but I use it when I am sore or something after previous workout - but it could be just for better feeling)

[@tj331al4]

this is my new favorite fitness channel great content keep it up !

[@stevefowler2112]

With regard to functional strength and athletic movement and specifically Olympic type weight lifting I agree with this gentleman 100%...scrap the static stretching and work aggressively but patiently on the movements that are blocking your progress. Static stretching is pretty much useless and counter productive and can lead to injury. I tell anyone who will listen to scrap all but the very most basic static stretching during a warmup period, which should be dominated by dynamic stretching. Dynamic/functional "stretching"/movements are much more productive (a U.S. Recon Marine Vet., Triathlon Competitor and Olympic lifter.

[@casparbosch5615]

This video aged really well, now with the popularity of KOT guy.

[@omarmuhammad3242]

although I'm a recreational lifter and a trainer, not a weight lifter, when I tell people that foam rolling doesn't work for mobility, they refer me to a certain youtuber that he say it works. but you my friend make a lot sense and I'm gonna refer to you to those people.

[@Kounteron]

I can't decide if this channel is a goldmine or a quack

[@Garrick1983]

Kounteron quack

[@Kounteron]

y tho

[@joaosaraiva5066]

He didn't ask you for money, didn't promise you anything and showed you investigation data; does he sound like a quack? Lol

[@nickkraw1]

Kounteron As someone with a degree in kinesiology currently in grad school, the information is mostly excellent but not entirely correct and fairly biased regarding some issues.

[@dexistence19]

Nick Kraw In what way is it biased?

[@ixcinematography]

Good shit, bro. I'd source check everything you said in this video, but it was so well put I trust you did your research. Thanks for saving me time. Gave you a thumbs up.

[@gamebrotherhood]

I am watching this while i am doing my regular night stretching xD

[@MohamedAshraf-fw1dc]

Thank you for this

[@r.b.4611]

I like that barbell pancake! Great idea for loading the stretch.

[@s241914]

Fantastic video! Was wondering when you were going to mention Quinn haha

[@o_Milo]

Why do you not even have 1000 subscribers??? Keep it up my man!!!!

[@zacktelander]

Building slowly but surely! I'm glad you like it. It means a lot to hear that from you!

[@radamh]

new sub. best content I've seen since the burrito candito.

[@nicholaspachos8248]

Great film

[@Kombo-Chapfika]

Five stars for the thumbnail 😂

[@thatbrokevin7940]

I think SMR/foam rolling is great for those aches and pains that are temporary, but static stretching is without question supremely beneficial for long-lasting change. What would you say about Yoga practitioners who regularly do yoga multiple times per week and for several years? I do get your point though. Yoga/stretching does not equal strong weightlifter.

[@steveepic5957]

Amazing videos, Zack. Keep up the hard work!

[@thomasgarrett4107]

Static stretching works great, some one who is mobile uses static stretches twice a day and absolutely loosens you up

[@charliel7216]

What causes permanent changes in structure? reps, load and time. Surely you can link all of those to static stretching. Take a hamstring stretch for instance.. reps would be the amount of times you stretch them, load would be the amount body weight you put into them and time obviously would be how long you do it. Think this video is just about getting content out there. Correct me if I'm wrong.

[@aparthia]

Yours is quickly becoming one of my favorite channels even though I don't do weightlifting specifically! :)

[@robertfox4114]

What i understood: stretching = bad but stretching = not bad if it's loaded.

[@Yupppi]

Iron culture had a good episode with Andrew Vigotsky and Meghan Jones discussing biomechanics, and they touched the "myofascial release" question as well. Very good stuff. For a quick summary, they explained it basically turning off the nerve to the muscle in a sense. Afterwards the muscle was less recruited in the movement as I understood it. You couldn't manipulate the actual fascia by any method other than stabbing with a knife (their expression).

[@Alienation4130]

Great content once again mate! looking forward to the next one

[@Hola0ish]

I always remember what a professor tell me once: if you want to be better riding a bike, you ride a bike, if you want to be a better swimmer, swim. If you want to improve your squat, do squats. It sounds simple but is not

[@stevensantora2976]

Great video.

[@JameswwPC]

Beautiful video man, thank you.

[@canadiandave8177]

I've had great long term results from static stretching, never from rolling/release though

[@Alexr26]

Sir, thank you so much!

[@predsam]

This has been my experience as well

[@jocaingles8464]

my atg depth was only achieved with 100kgs on my back. I like the idea of strength under a stretched position

[@ryanoconnell6617]

Great work on this !!! Well done!

[@nealrutgerskid]

Thank you 😊

[@RideFlyJump]

For me mobility drills did wonders to get me to the point to even be able to perform a decent back squat and overhead squat with zero or minimal load. Just doing squats didn't do squat (pun intended :) and OHS was not even remotely possible, even with a broom stick. I keep it simple though and down to few basic shoulder/thoracic/hip drills but it did the trick. Now we can talk about load and making it permanent.

[@adrenalinejunkie8618]

Great video , very important subject !

[@milkdrinker5966]

But how can you get more flexible in the squat, when in the first place you can't squat with a normal "good" technique? I recently picked up static stretching to try to make myself able to do a good squat

[@matthewzito6130]

If the problem is depth, you might try performing partial squats with light weight and gradually increasing the depth over time. Then at the end of each workout, you can perform static stretches.

[@matthewzito6130]

@Luke yeet - You want a cookie?

[@milkdrinker5966]

@@matthewzito6130 Yes it is depth and also my upper body leaning too much forward. This results in back pain after lots of squats. My ankle mobility needs to be improved, my left knee can't get over my toes and myy right knee does get over my toes about 1,5 inches

[@matthewzito6130]

@@milkdrinker5966 - Falling forward could be caused by a number of factors. Your stance may be too narrow, or the bar may be too high (on the nape of your neck instead of your traps or upper back). Even shoes can make a difference. Weightlifters generally use shoes with a slight heel made specifically for their sport, while many powerlifters prefer a hard, flat sole like the Converse Allstar. Either one would be a big improvement over a soft, squishy running or basketball sneaker.

[@sweatyhands5738]

Thank you for clearing things up, I felt like the supple leopard book is focused on selling us some stuff rather than actual information, it has some useful info and ideas but it quickly becomes repetitive and messy

[@SeanRoutledgeOfficial]

Zack your videos are awesome. Remind me very much of Jeff Nippards "science of" videos. Great info man, thanks

[@DadSherwood]

quite a one-sided look at things but still some good advice in there to add to other pieces here and there

[@guidoansem]

Love your channel, very good and informative content. Thanks a lot!

[@awesomedelhi]

GREAT content , thanks!

[@garthneily4855]

how would you explain a contortionist? the ones i have worked with do significant amounts of static stretching and maintain it long periods of time with little work.

[@Garrick1983]

Garth Neily this stretching subject is so dumb.Clearly it works yet these so called experts want to be the one who makes a break through.Nothing is really changing

[@davidkymdell452]

Probably because they have been doing it since they were tiny and also because they are probably just genetically gifted.. The stretching IS the exercise. They really wouldn't need to be doing it that often to maintain it. That is very different to an armchair warrior who decides to take up crossfit then gets told that the remedy for all their aches and pains and immobility is 30 mins a day of myofascial release.

[@alanbejarano4940]

David Kymdell I'm an deskchair warrior. I use to sit for hours at work, and I've spent several years playing videos with rounded shoulders and pretty much poor posture. What actually got me into a proper jerk position or snatch, was Myofascia Release, static stretching and a combination of yoga poses. People can preach whatever they want, fact is, every individual has a different background. You can either make things complex, or just plain simple, just work on any situation that works for you.

[@joaosaraiva5066]

I'm just an enthusiast of fitness, but I would speculate (because I've never done any investigation on this subject) that a contortionist isn't flexible because of the significant amounts of static stretching he does, but mainly because of genetics (as basketball players are tall and jump high not because of their specific training, but because their sport selected those qualities - those who are taller and jump higher tend to be better, so they will continue to practice). I think it would be stupid for someone not genetically gifted in terms of flexibility to try to be a contortionist (not saying it would be impossible, but certainly that person could choose a sport more suitable to his/her nature - and I think that's what really happens!)

[@joaosaraiva5066]

Oh, I saw that David Kymdell answered something similar. I agree! That statement "The stretching IS the exercise" is a good one!

[@dajitag8550]

I still feel like stretching before hand gets your muscles at least warmed up and then when you start lifting you have less chance of injury. I don’t know the scientific evidence but I’ve been playing rugby and football and recently started oly lifting and there is definitely a difference between the people that stretch and the people that go into it cold

[@mackymadness86]

Great video 👌

[@angrygoldfish]

So all the 'professionals' who kept telling me, "If you can't reach that arm to that point, you shouldn't be doing overhead presses", I was right in ignoring them and continuing to... press on with my presses but at a slower and more methodical rate, adjusting to any injuries or pains as I saw fit? For every article or video by an experienced and educated lifter saying one thing, there's an equally experienced and educated lifter saying the polar opposite. All these, 'I'm putting the science back into fitness' channels and bloggers confuse me. As a novice lifter trying to learn how my body works, I'm more confused now than when I started. When I started, I just picked stuff up and put it down again. Now I have people pulling me in two different directions, all with the label 'physiotherapist', 'trained athlete', 'professional bodybuilder' or something of that ilk. It's hard to get my head 'round it all, and it makes me seem kinda cranky and bitter. From what I've seen, as limited as it my experience may be, the only definitive 'scientific theory' behind weight lifting is that you need to lift weights to be able to lift weights. In other words, overloading the tissue is the only driving force behind muscle and strength growth that can be proven beyond all doubt. Everything else is open to interruption. So weight lifting is a 'science' like anti-depressants is a science. In that, despite all we may know, it's still just a fluke if we get the dosages and combinations right. And it won't be right for everyone. A lot of supposed 'scientific theories' seem to have a lot of conditions and exclusions. It's like those radio ads for loans where the terms and conditions spoken rapidly at the end are longer than the actual ad. "Wow, that bank sounds like it could be just what we need... Oh, wait, what did she say? I need to have to what kind of credit rating? How long do I have to catch up with payments if I fall behind?" "Wow, I love this new strength training program. It's just what I need... Oh, wait, I have to be able to dislocate my right arm before I can squat? How long do I need to warm up before deadlifting?" See? I'm all cranky and bitter. Thanks for the video, Zack. Subbed.

[@bsbs1841]

Very good video, thanks a lot! Sounds so logical afterwards :-)

[@SteveWeltman]

Great job on the video. It used scientific research to corroborate your position. I agree over time a human body adapts to the work load asked of it. I still won’t give up my vyper ice ball. But I will modify my stretching to include moderate weights like my unloaded bar or a kettlebell. Great advice!

[@SmackEmDown]

Does that mean, that my former CrossFit coach and his fascia training with foam rollers and lacrosse balls was a pure waste of time? But what did happen to my body, when I felt so relieved? :)

[@zacktelander]

No it wasn't a waste of time. However repetition, time, and load are the best options to treat disfunction. The relief you feel is only temporary and has to do with a changed perception of pain, something that doesn't address proper movement.

[@daulatram7703]

here's a few ideas for treating tight hip flexors naturally Slowly start walking further each day Try an anti-inflammatory diet Consider trying yoga lessons Lookup some online guides (I discovered these and the reasons they work from Fergs pain ease site )

[@joshnoiseux]

Heroic video

[@nktrainingsystems]

Such a cool channel with great info!

[@pedrovelasquez8680]

I always thought rolling out your legs and whatever body part was to achieve blood flow in the area for purposes of warming up, not so much as a way to flexibility or strengthening.

[@Baloo0254]

Great Channel! Subbed! Keep it up

[@alexbrunstein2465]

I believe that kelly has said that you use the smashing as a tool to reach better ranges of motion

[@prince_vibe_check3879]

dude honestly, I'm so confused while looking for information on either flexibility or weightlifting, cause everybody has their own idea about, and it's always mixed reception in the comments. This is just so tiring, I just want to lift weights.

[@jonasender6075]

yep. true. wanted to squat jerk- started doing sot presses (clean grip), going lower every week and after 1 month I was sitting in that atg position like Lu. just with 150kg less ... btw... split jerk is better

[@fg786]

I like static stretching after a workout. It just feels nice and feels to me as giving rise to extra blood flow to the muscle. Another question is, does not working out change the muscle (apart from reduced volume) or is the muscle/tissue changed by not going through full range of motion? Do we know what these "knots" are people always talk about? A friend has severe problems with his lower back, it is always stiff and the muscle seems to be near spasm all the time. And he really has "knots" that you can feel. In my sport there is a specific step required which puts a lot of load onto one leg, while it is only slightly bent. For me this is the left leg and for a long time the quad on this leg burnt like fire when stretching. The right leg is always going through full range of motion due to lunges and has full mobility to the point of me not being able to stretch the quad at all. The left leg got way better by going through the full range of motion due to squatting deep. The left quad is now as "mobile" as the right one.

[@Yupppi]

As I understand it, the knots are the muscle being contracted and not being able to release for a reason or two, possibly metabolites. One common treatment by physiotherapists is squeezing the knot until the pain fades away. Having tight muscles could be anything from different body portions on different sides to different strength of a muscle and its counterpart, like for example quad and hamstring. For example your hip might be tilted for multiple reasons and as a result some of your leg muscles on one leg could be "permanently" tight. Sometimes weak muscles get tight as well. There's plenty of physiotherapists on youtube so if you're still wondering after years, I'd check what they have to say about the particular condition. What I know is that larger range of motion to a point can lead to better hypertrophy due to loading the muscle at its most stretched position. Like lowering the dumbbells very low when benching really stimulates the pecs. Until going so far that you lose the feel of the pec where it might not be doing much anymore.

[@lukeeaton2364]

very good video, it is important for us to remember that as with developing the strength and power we all want, there is no quick fix for mobility. -subscriber#960

[@juanrodriguez-yo8dt]

Great stuff