Flexibility, Splits, Squats, Deadlifts and Life

Training Injuries
1

I’ve searched and searched and haven’t found a cogent answer that really fits my question, so here goes:

I’m a fireman, my training consists of half strength training and half conditioning. Rather than write a long rambling explanation, suffice it to say I’m a tall skinny guy who needs to be more flexible, both for better form in lifting, and injury prevention at work (hopefully).

I’m already familiar with the basic mobility complexes, foam rolling, all that. They don’t seem to do much for me.

So what? Yoga? Gymnastic style stretching? What’s too flexible? Van Damme doing splits from two tractor trailers- too flexible for strength?

If I could find something utilizing eccentric lifts only instead of stretches, I would- but I’m not aware of any complete system of exercises like this.

Thanks in advance for any useful advice.

2

First, it’s unlikely that you will become hyper mobile/too flexible if you continue to strength train. Generally that’s a condition found in people who are a little too over zealous with their flexibility training as children and actually cause joint deformation due to the more malleable nature of the bones in children. Since you are an adult, as long as you don’t do anything stupid (like trying to do a chair splits right out of the gate) this isn’t likely to occur for you.

In regards to what actually works, IME what works is:

  1. Contract-Relax/PNF stretching- there are lots of variations, but for my money Kit Laughlin’s material on this subject is the best out there. This type of stretching will actually improve ROM if performed correctly.

  2. Foam Rolling/soft tissue work- while this won’t improve end range flexibility IME, it can be good in allowing you to more easily and pain free access the ROM you already have. It’s also good for improving fascial tissue healthy and functionality.

  3. Active flexibility exercises- again, won’t increase end range (or at least not at a rate that you would want to utilize it as your primary flexibility approach), but it does allow you to access your ROM in movement and it can help with proper muscular activation and agonistic muscle strength.

3

Thanks for the reply, I will look up Kit Laughlin’s stuff