Here is Dmitry Klokov’s warm up routine.
- massaging glutes and hamstrings (like foam rolling on pipes)
- cracking / massaging lower back
- quick shoulder stretch in the deep dip position
- his Ankle, anterior tibialis, quad stretch I mentioned here
- butterfly pose stretch
- upper back stretches (roll on shoulder blades, butt in the air shifting from side to side)
- lying lateral leg raises, leg stretches in all directions
- pancake stretch
- DSP knees out stretch
A true Supple Leopard …
For more mobility stuff check out Mobility 101.
Update 04.04.2015: Here is Dmitry going through the same routine in the 2014 Worlds Training Hall.
250lbs of ripped muscle and still flexible like a gymnast. He has had a long career in weightlifting and plans to compete for several more years and I’m sure his mobility training has helped tremendously in injury prevention as well as his major success over the last decade.
Awesome post, absolutely love these new Dmitry videos. He could post a video of him doing a single push up and I’d probably replay it 50 times.
Would love to train at that gym as well, looks amazing!
awesome
The little girl at the back doing a snatch (1:21) does surely make a lot of (the right) noise when she catches it. It gets to show how they encourage near perfect technique from such an early age (and sure, she misses the lift, but it’s more like her knee gives in)
I can watch Dmitry all day. On my list. Get as flexible as Dmitry.
Wish I spoke russian
It is so nice to see an example of a big guy who still maintains very nice mobility. All too often, I hear the “I’m too big/old etc. to become mobile like that.” Although he probably maintained it from a very early age is still goes to show how far you can take it… Being able to snatch 200 kg and have full splits isn’t too bad……
I have clients as well who achieved results like full splits as adults. Of course it takes time and effort, but it is definitely possible.
Keep up the great work Gregor, I really enjoy following your content at ATG!
Regards,
Niels