Keep your heels down - 3 simple ankle mobility tips

 

How to make your ankles suck less.

3 quick tips you already know but need reminding of...

Article by Lachlan Rowston - 10/7/14

 

As a coach who often programs pistols and overhead squat & variations, I witness on a daily basis position apocalypses, frustrated head shaking and unnecessary physical discomfort.

Here is a quick program to help.

 

1. Basic Ankle smash on Kettle Bell

 Blocker 'iron ankles' Walsh

Blocker 'iron ankles' Walsh

How to do it:

- start at the ankle work your way up to half-way up the calf
- put lots of pressure till you are squealing
- roll your tendons and muscles laterally on the spot

 

2. Ultimate weighted ankle stretch

 Oh, hey Block. Looking good.

Oh, hey Block. Looking good.

How to do it:

- attach a band to a rig and to the base of your ankle
- use a moderate amount of tension to begin with
- use a kettlebell to force your knee forward, increasing the range/stretch
- how uncomfortable can you make it?

 

3. Rock bottom back squat holds

 Brace yourself, dorsi-flexion is coming.

Brace yourself, dorsi-flexion is coming.

How to do it:

- grab some plates for a heel lift (to replicate weightlifting shoes)
- load up a bar with < 30% of your 1RM Back Squat
- sit in the bottom of your squat, maintain your back position
- push your hips down towards your heels
- keep the weight distributed in your foot, bias the front

 

Put it all together, the prescription

Time: 10-20 mins, 3 x week

A. Mob 1
1-2 rounds
 1-2min on 4-6 spots on each side 

B. Mob 2
1-2 rounds
1-3 min each side

C. Mob 3
1-3 rounds
1-3 min hold
 

Results

More ankle range = more upright squat, more comfortable pistols, better torso position for snatches and overhead squats. Better personality traits, better articulation, better vision (results may vary).

You're welcome, have fun.


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Lachy Rowston
Head Programmer and coach at CrossFit Creature
lachlanrowston@crossfitcreature.com