You'd be surprised how often strength plateaus are due to limitations of the ankles.
The problem is, it's rarely obvious to the lifter that their ankles are the thing holding them back. I'm a perfect example of this. About 10 years ago, I was stuck in a rut, struggling to make progress on my squat. Then I realized it was my damn ankles holding me back. After a little dedicated effort to correct the issue, I got my squat gains back on track - and that’s what I’m hoping to help you with in this module.
If you've noticed any of the following while squatting, there's a chance, your ankles are holding you back:
- difficulty getting to full depth
- chest coming too far forward as you lower
- weight shifting forward near the bottom of your squat
- knees collapsing inward, aka knee valgus
- heels coming up off the ground
These are just the symptoms for back squat too. Guess what... overhead squat, snatch, clean and jerk, lunges, running and jumping are all also deeply intertwined with ankle function. If you're having recurring trouble with any of these movements, it very well could be ankle related.
Not only that, but limited ankle mobility is a risk factor for a bunch of injuries like plantar fasciitis, ankle sprains, Achilles tendinopathy, hamstring strains, IT band syndrome, and knee pain.
The bottom line is, if you care about strength and athleticism, you should probably care about your ankles too.
The good news is, if you know what to look for, it's straightforward to diagnose and resolve ankle limitations.
So, now is the time to quit making excuses for why your strength gains have slowed or stalled. In this module, I'm going to show you the simple tests you can use to check your ankles, then exactly how to resolve any issues you uncover. Here's a quick snapshot:
- Though proper function of the ankles is important, if you meet a certain threshold, there's probably no need for concern. So, I’ll teach you a couple simple self-assessments and the thresholds that go along with them allowing you to quickly determine if your ankles are holding you back.
- Most things people do to improve their mobility, especially in the ankles, are underpowered and ultimately don't make a dent to improve their movement. Instead of just adding a few drills here and there or asking you to do hours of extra work each day, I'll show you exactly what works and how to implement it for quick and measurable results.
- The ankle is a complex joint. Movement limitations can be due to soft tissue, fundamental foot structure and/or motor control. The thing that held back my movement many years ago may be totally different than what's currently holding you back. I know this may sound a bit complicated, but I'll walk you through a straightforward process to determine a targeted approach for your specific issues.
Everything above is straight out of the Overview section of the Stronger Every Month
module on fixing your ankles so you can lift heavier. And this is just one of the many modules in the program. There are other modules on squat imbalances, glute training, body recomposition and more being added every month.
Getting stronger isn't just about what lifting program you're doing, it's about all the other small things you're not doing. Stronger Every Month makes sure to help you fill in those gaps. Click here to subscribe to Stronger Every Month now and you'll be lifting heavier shit in no time.