As you all know, I've been pretty vocal about my skepticism towards stretching as a means to improve performance and aid in injury recovery. However, I am always open to reevaluating my beliefs and today, I took on a mobility challenge that offered a fresh perspective. Instead of tackling this challenge alone, I collaborated with SilvanaKicks, a multi-time world champion in martial arts and two-time Guinness World Record holder. Her expertise in mobility is remarkable and I knew she would provide valuable insights.
Before diving into the practical aspect, I did some thorough research to see if my stance on stretching held up. One of the studies I found was "The Stretching Influence on Muscular Strength," a 2023 meta-analysis by Ewan et al. This study suggested that stretching before resistance training might have small negative effects, and it's more beneficial to perform resistance training outside of those sessions. Another interesting study by Afonso et al. in 2021 compared strength training to stretching for improving range of motion. They found that training through a full range of motion could be just as effective as stretching. This challenged my previous belief that stretching might be detrimental to strength gains.
However, I also found studies indicating that long-lasting stretching protocols, like a 60-minute calf stretch, could reduce strength. This wasn't relevant to typical warm-up routines, but it highlighted the complexity of the issue. Moreover, a study by Adelsberger and Troster in 2014 showed that stretching could enhance balance and stability during weightlifting, even if it didn't directly improve strength. This made me reconsider the indirect benefits of stretching on performance.
After reflecting on these findings, I realized the importance of not only reaching but comfortably achieving the necessary range of motion for various lifts. This was a significant shift from my earlier belief that simply being able to get into position was enough. I hope you find this journey into mobility as enlightening as I did. Whether or not you should incorporate more mobility work into your routine is a personal decision, but I encourage you to consider the potential benefits. A big thank you to SilvanaKicks for her guidance and expertise. If you have any thoughts or questions, feel free to leave a comment on the video below.
As always Lift Heavy and Be Kind,
- Mitchell Hooper
If you want to watch the full video, check out the link below.