Tips for Maximal Dorsiflexion/Ankle Flexibility

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I have relatively tight ankles so even when i squat with weightlifting shoes my shins are still almost vertical, I keep stretching my calves and squatting down putting pressure on one ankle (specifically my left) and i’ve been doing this for around 2 weeks and still don’t see much improvement is there like brutal stretch or position you guys know of that i can do over and over to see better progress?

I feel like I have okay hip flexibility and my ankles are stopping me from being in that almost vertical torso bottom position. I know it takes time but I would have figured I would see something in 2 weeks!

Thanks for the help

2

I’ve seen a lot of weightlifters squat down and place a loaded barbell on their knees.

3

Yep, put 60-85kg on a barbell, put it across your knees and push your knees forward. It hurts and it sucks something fierce, but it works.

4

can this be done prior to training ? also is there any kind of similarity I can make with a broomstick at my house so use on my off days (just wondering?)

5

Yes you can do it prior to training. And you might be able to try it with a broomstick

6

any pictures of how to do this?

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7

found this video with what i think you guys are talking about Lower Body Flexibility For Weightlifting - YouTube finding it hard to lean back with the barbell though

8

Pendlay makes a good point. What I’ve been doing that has had the biggest impact on my hip and ankle mobility has been squatting throughout the day and just hanging out there. Rock side to side back to front, do a few reps. You can also set dumbbells on the knees instead of the bar.

9

I videoed myself doing the barbell drill. If you have knee sleeves or wraps I would suggest wearing them during this as it doesn’t feel good. As you can see I get quite a bit of extra dorsiflexion by rolling the bar out further onto my knees.