If you're a powerlifter, you know that strength, technique, and overall physical condition are crucial for success in the sport. However, there's one factor that is often overlooked in powerlifting training: ankle mobility. In this blog post, we'll explore the importance of ankle mobility for powerlifting performance and discuss how to improve it.
Why Is Ankle Mobility Important for Powerlifting?
Ankle mobility refers to the range of motion (ROM) of the ankle joint, which allows the foot to move up and down, as well as side to side. Good ankle mobility is important for powerlifting because it can help you maintain proper form and technique during exercises such as the squat, cleans, overhead lifts, and deadlift.
One study published in the Journal of Strength and Conditioning Research found that individuals with greater ankle dorsiflexion (the ability to bend the ankle joint so that the toes move closer to the shin) were able to generate more force during the squat exercise. This is likely because good ankle mobility allows for a more stable base of support and a more efficient transfer of force through the legs and hips.
Another study published in the Journal of Sports Science and Medicine found that individuals with greater ankle mobility were able to squat deeper without losing balance. This is important because a deeper squat can lead to greater muscle activation and strength gains.
In addition to improving form and technique, good ankle mobility may also help prevent injuries. Tight ankles can lead to poor posture and imbalances in the lower body, which can increase the risk of muscle strains and other injuries. By improving ankle mobility, you can help ensure that your body is balanced and aligned properly, which can help reduce the risk of injury.
How to Improve Ankle Mobility for Powerlifting
If you want to improve your ankle mobility for powerlifting, here are a few exercises you can try:
Ankle Dorsiflexion with a Band: Sit on the ground with your legs straight out in front of you. Place a resistance band around the ball of your foot and gently pull your foot towards your body. Hold for a few seconds, then release. Repeat on the other side. The limitation here is you'll need to find something to attach the band to, and the optimal angle for the banded glide is both inferior and posterior (back and down) at the same time. You'll also need to make sure the band is thick enough to apply good pressure but not too thick that it doesn't provide inaccurate pressure.
Ankle Pumps: Sit on the ground with your legs straight out in front of you. Lift your heels off the ground and "pump" them up and down for a few seconds. Then, lift your toes off the ground and "pump" them up and down for a few seconds.
Calf Raises: Stand with your feet hip-width apart and your arms at your sides. Lift your heels off the ground and rise up onto your toes. Lower back down and repeat. You can also try this exercise with a weight in each hand to increase the challenge.
Downward Dog: Start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Lift your hips and straighten your legs to create an inverted V-shape with your body. Hold for a few seconds, then release.
Heel Walk: Walk on your heels for a few minutes to help improve ankle mobility. You can do this on a flat surface or on a slight incline to increase the challenge.
Or..... There is one option clinically proven to be both faster and more effective Vs ankle mobility drills:
A-FLEX
There's a reason that A-FLEX is taking the elite sports world by storm. Once you have the A-FLEX device, you'll have something that can maximise your ankle dorsiflexion in 60 seconds, saving you time and effort forever more.
It's clinically proven to be superior to ankle mobility drills, and faster too! It can be taken anywhere and needs no set up, whilst eliminating many of the common errors with ankle mobilising techniques such as compensatory arch collapse or inaccurate strap placement or glide. This is why it's already being used with Olympic Athletes, Premiership Rugby Players, Crossfit enthusiasts.
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