The fastest way to get flexible for high kicks: DYNAMIC (not static) stretching
Vložit
- čas přidán 2. 11. 2020
- So you want to throw high kicks, but static stretching isn’t working? Time to learn DYNAMIC stretching.
Thanks to the channel sponsor, No-Gi BJJ Gear. Use my code RAMSEY10 for a 10% discount on everything at www.nogibjjgear.com/?ref=AyJ_...
Shanghai based MMA Coach and Kunlun Fight Combat League ringside commentator Ramsey Dewey answers questions from the viewers.
This video features original music by Ramsey Dewey
Follow me on Instagram at: / ramseydewey - Sport
Been waiting for this. With my current level of flexibility I may as well be training to fight Oompa Loompas
😂😂😂😂 same thing for me
Steven A. Smith already got that covered
This explains so much- I used to statically stretch for about an hour or two a day in high school and I hit a wall in terms of kicking.
@silviu visan why do you think that? Wrestlers usually end up pretty flexible n my experience.
It's not like grappling makes you less flexible (except for joint injuries)
@@kanucks9 True, wrestlers are one of most flexible guys in martial arts world. Do you imagine being able to suplex someone with just technique and strength? Wrestlers warm up often look like it was taken from acrobatics class, so yeah , it,s not right to call grapplers stiff. Some BJJ people i know like to take yoga classes, which make them able to roll more gentle and being tougher to beat at the same time.
He said "get a boxing ring" lol. Brb.
It doesnt take long to lose flexibility, I was close to a split, stopped stretching for a week and boom suddenly I'm like I used to be when was on my pc all day in a sedentary lifestyle
Call me crazy, but I'm a firm believer that flexibility (as most people think of it) is bad for you. I agree with Dewey's dynamic stretching, because that's focused on movement for your body and is going to be supported by other muscles. However, I really think static stretches do almost nothing except weaken ligaments and make you more prone to injury.
Same
@@insidetrip101, if you follow the program Tom Kurz lays out, that is not true. Also, the issue mentioned is made worse if you do the contortionist stretching I think. Stretching into the simpler splits is not hazardous, I believe because, for instance. a front and a side stretch are only doing so up to waist level
@@KaptainCanuck I can't say definitively for stretching in the legs. I've never been super competitive in sports where you kick with your legs.
However, I did wrestle in college, and its super common to get rotator cuff, neck, and other assorted shoulder injuries since this is an area that gets cranked on alot. I spent a lot of time in the training room, but I never actually got over these nagging chronic pains until I just stopped trying to stretch out my neck and shoulders.
Warming up, I think is a great idea and dynamic stretching fits in really well with warm ups. Static stretching on the other hand, I think its actually very easy to over do.
Just my personal experience, and I'm a moron. Feel free to call me an idiot and explain why.
It doesn't take long to get it back either though. I trained 截拳道 (Jeet Kun Do) many years ago, and was at that time easily able to kick my hand behind my head with an ax kick stretch. Last year I decided to get back into shape and started shadow boxing and bag work (which also consists of high kicks). It only took about a week to be able to kick my hand behind my head again. Sure, my form isn't as good as it was a decade ago, and my posture a bit weak with my back arching in quite a bit, but I think with a training partner or coach I'd be able to get the same flexibility I had before within a few weeks. Your body remembers the stresses you've put it through. Introduce that same level of stress again, and it'll catch on with surprising speed.
This is so damn true. The only way I maintained such good flexibility during the years especially during school was because of my party trick. Doing a high kick was my party trick and I used to practice it a lot at home and thus it helped me keep my flexibility after I stopped doing gymnastics when I became a teen
My party trick was to bring home hot chics. This didn't help my flexibility at all.
@@Hexenhammer I get the feeling that you didn't bring home hot chics... 😂
@@perrenchan6600 it happened!! That's why I can't do the splits! 🤣
Lol! Doing a high kick used to be my "party trick" too. And then beating all the bros at Tekken! I happen to be pretty good at Tekken! But later I realized how silly it was really, it only really got the attention of other bros, the women just see it as silly boys playing around and go for the cooler, calmer, more "mysterious" men. Maturity is sexy, horsing around is not.And it can attract the attention of no good drunks who wants to test me in a fight or some bs like that. I have gained so much respect for the martial arts later on when I understood its true value. It is not a "party trick",it is not a way to show that I am "tougher" than the others, because there is so much mastery to be done that I always feel humbled by it. It is great way to improve physical and mental well being. Martial arts shapes your body and mind, and I certainly do not use it to "show off". There is a time and place for everything.I show my moves to those who are genuinely interested in martial arts and I explain what I know in a gym, dojo or calisthenics park.Or that I seek guidance on how to improve my moves from someone more experienced than me.
@@perrenchan6600 He propably pick up a Maytag like chick haha
Clicked this fast enough to break a finger
Need to do more finger pushups 😡😡
my condolences
Go out and finger
I did TKD through my teenage years and we did exactly these stretches (except the ring one) as part of our warm-up for every class. Everyone had great flexibility, and while I'm sure my youth helped; I could even do the splits back then!... alas those days are long gone.
Get back! 😈
There is an important thing to consider when doing dynamic stretches, and this should inform the number of reps you do in each set. When you stretch, you aren't lengthening the muscles. Instead, you are retraining the stretch contraction reflex. With this is mind, you don't want to do many reps at the end of range of motion. Instead, you should pay close attention to how high your leg is going on each rep and stop the set when your leg stops getting higher. Then go do a set on the other leg, and come back to the leg you were working on after a brief pause. You are retraining your neural response to motion, so you don't want to build volume at a level that is not where you ultimately want to end up.
For example, if you are swinging your right leg to the front, and find that your kick number 6 was the same height as kick number 5, don't keep grinding out reps at the same height. You are training yourself to make a habit that you are really trying to break. Switch to your left leg, and work on that one until it also tops out. Then come back to the right leg. You will probably find that you can now go higher. It seems that the process of neural adjustment continues for a bit after the stretching is over.
In the beginning, you want to get to 30 of each kick with each leg (30 front, 30 side, 30 back), broken into as many sets as it takes keeping the rule above in mind. Once you can kick straight up, you can stop there if you want, because there isn't any more progress to be made. I've been doing this for years, and can get straight up in about 12-15 kicks. I'm 44 though, I imagine that younger people can probably do better.
Another important rule is to never go to the point of actual pain. There should be some discomfort, but especially with dynamic stretches, you want to take it easy. If you go to the point of pain, you will find your progress regressing as the muscles will tighten in anticipation of impending pain.
Instead, go easy, and often. If you avoid pain, you will be able to do this every day, and make progress.
This is beautiful, saving for better times :)
Great advice!
Thanks for breaking that down for us. That's super helpful to me right now.
Grateful for this 🙏
Love it bro !!!!
Finally exercises I can use and train I don’t practice martial arts but would like to have some level of self defence more of these Ramsey thank you peace from ireland 🇮🇪
if you want to have some self-defence you absolutely need to practice something, else you will not be accustomed to violence and will most likely freeze; be careful and get out there and train :)
Plenty of mma gyms in Ireland man and the place is full of boxing gyms. When the lockdown shite stops I'm going to head back to bjj
I watched this 6-7 months ago before I could even rib kick and started my training. Thanks to my man Ramsey, I can actually throw crescent and high kicks, and almost can pull off an axe kick
When I studied sports therapy, they taught us for warm up 🆙 dynamic stretching is more functional and static stretching can reduce force output
Because static stretching improves range of motion a lot better than dynamic #science. It therefore requires more strengthening of the stretched areas but really any lengthening of your tissue leads to decrease in its strength in a vacuum.
I don't know why, but whenever I watch videos from this channel Ramsey helps me out for no reason, asking nothing in return. Thanks, sir.
Bless you man i have been so upset that i couldn't kick high any more (ex tae kwo do) i'll try your way.
I know the feeling. I used to go for a run then static stretching. This is better.
@@thunder2434 what is better ?
I've been doing Muay Thai for many ages yet my flexibility is still awful , I can do headkicks but still need more flex , I'm saving this video for future Practice , thanks Man
Wow, I am the one who asked this question, thank you very much, I really appreciate it, to give myself some motivation I will measure how high I can kick, and then after 3 months I will measure again, and I will let you know the results😁
Ye pls tell us I will try it also
how did it go man
@@ethanwatkins6780 Well, since where I train (Italy) all gyms are closed and I don't know when they will open again. I have not been working on my flexibility
@@johnparadowski1747 well I've been doing it at home for 2 weeks and already seeing improvements!
I realize now , that i was only asking the partial right question, maybe i should have done a two part question, as i was trying to get motivation to stretch as i find it boring and i cannot keep it up for long. Now I restarted stretching when i read or watch tv, maybe i can keep it up this time, thanks
It's interesting how your stretches are how I was told to throw kicks in my kung fu class when I was younger. They are great stretches and warm ups but not great actual kicks in combat.
Oh wow, those are most definitely stretches. Kicking technique for ax kicks, arch kicks, side kicks, and back kicks is importantly different.
I've been struggling with my kicks because I thought I was messing up my foot placement. This really puts everything in perspective, thank you. I can finally make progress
You have an understanding about martial arts and combat sports that is very very rare. Your not confused about any of it especially how important it is to work all 3 parts of the triangle.
You're extremely competent in martial arts
Just what I needed! Thanks Coach, love your Uploads.
Fully rate this channel Ramsey. Always a good entertaining and learning opportunity. Video content has gone up alot lately too. Much respect from New Zealand my brother.
Fellow Kiwi here, I 'd like to echo his comment, definitely welcome to a hāngi @Ramsey.
I followed this advice to try get better at kicking myself, and initially, I still couldn't do it. Fast forward to now after doing my first lesson in mma and muaythai, and this was the only reason I didn't become completely useless after the 2 hours. I can't express how much I would like to thank you
This is what I need at the moment. Very specific. Thank you Ramsey.
Thanks, Ramsey! I really needed this. My kicks haven't gotten above my opponent's shoulder for years. I'm going to use this to get back what I lost.
This information is gold. Thank you, been needing this.
Thanks coach! Always looking out for your new videos
Ramsey your a boss brother. I really enjoyed training with you and talking with you. I haven’t started training in a gym since moving back to the Colorado here but I am really looking forward to it. Ive been thinking about how to do this a lot. Thank you for the information.
Excellent Ramsey !
Doing this today instead of static stretching. Makes so much sense, that I feel dumb. Lol
Don’t feel dumb. Most athletes and even coaches are not updated on the negative effects static stretching has on athletic performance.
I highly recommend to listen to this man. This video is pure gold!
Really appreciate the information and perspective shared in this video. Thank you
Thank you for this amazing info. All I knew of was static and ballistic stretching, but my kicks have not gotten much higher and its been over a month of 6 days of week of stretching. Recently started practicing axe kicks and gave me more results. This vid tells me I'm on the right path!
From my experience, and I've been doing this for the better part of 20 years, is static stretches are best for gaining flexibility while dynamic stretches work best for improving mobility. When I don't have static stretches as part of my routine, I quickly lose flexibility. I can still kick high; the muscles do flex with minimal pulling even these days where I've stopped moving as much. But I can't do a split anymore. So, in my opinion and experience, both have their places.
Amazing video. The ring rope hip exercise is fantastic 👏
Thanks again for another great video Mr Dewey
Good content as always, been watching you for years
These are the best tips I've seen so far... and I've been seeing a lot.. believe me.
Stumbled upon your channel, well worth to follow. Well done. 🙏❤️🙏
Thank you for the stretching tips - It's hard regaining flexibility when you get older.
I’m 41 and work a physical job, I know what your saying
Thank you so much for this! Exactly what I need, my flexibility and mobility is terrible and I'm looking to improve, I'll try these! Thank you, Ramsey!
Brilliant as allways thanks so so much for what you do
Fantastic video Billy Zane!
This is probably the most import video you've done as far as my. knowledge base goes. I had a severe leg injury and this is better than what my physical rehabilitation taught.
Super helpful as per usual.
Nicely done Ramsey, took me 5 years to figure out what you just explained in 10 minutes. Anyone who reads this, he just gave you gold that is trying to get better, faster, stronger kicks and or flexibility. Save this video to your favorite's, lots of value in this to reach your personal goals. People that are older, long as you have working legs you can do this, it's just going to take longer for things to break loose and finally come together, when they do it's motivating and awesome.
So clear and synthetic! Great Great
Excellent presentation/teaching!
Thank you & kind regards
Really appreciate this stretching advice. Thanks
Thank you for this video I been ecstatic stretching for a while now and it's been helping but I'm pretty sure this will help a lot more
great timing on this video. thanks
Perfect timing. My gyms have just shut and I needed something to do with my free time in the mornings
gotta keep up the grind
Thanks for the knowledge coach.
wanted to ask this for years man, thanks
this is gold, thank you very much
I needed this video. Thank you my coach.
I usually "like" videos because I'm entertained or want to put the algo to work supporting a content creator, but in this case, all of that, but *also* I want to preserve this for reference. I've had past students who just could not turn the hip over for a round kick, and your hip mobility thing here for that just seems so retrospectively obvious and I'm kicking myself (but not very high, because I haven't been doing my dynamic stretches!) for not thinking of it! Also, I'm really glad you went into general health and the straight up leg swing being important for the health of the entire posterior chain; as you started talking about it, I suspected I knew exactly what you were about to say, but it still didn't occur to me to try and fix my life (well, some of it) in this particular way. I've been sitting too much and having some disordered eating issues and due to that and so much more, I'm not walking so well, but hopefully this'll help get me on track.
This is fantastic
Thanks for the clear explanation about stretching for kicking. The movement where you elevated your foot on the ropes and worked directly on internally rotating your hip seems particularly helpful. At some point, I will have check out your gym, since I live Shanghai too.
This feels like what's been missing in my flexibility training. Starting tomorrow. Thanks Ramsey.😁
Finnally saw your smooth sound video pop up in my Feed on CZcams, glad your still active. Not like other fight channel too dangerous haha.
Great vid Ramsey. Totally right, dynamic stretching is the way to go. Love to perform them before starting a training (not going too extreme) Warms up your muscles / makes blood flow and gives you more flexibility during training.
This is great advice. Thanks!
Thanks - great video / advice. 👍
Thank you couch! Your awesome great content as all ways 🤙💪😊
*Coach 😉
Awesome video.
Best vid and explaination. Thank you.
Brilliant I’ve learned a lot from that video thanks
sir your videos are really helpful.
Another great vid by Coach Ramsey Deweyoverhereinshanghaichina
Great video.
Excellent video!
Thank you
Needed this advice.. just subbed!
Before this I had never heard about dynamic stretching. I only ever knew static stretching. I've always struggled with flexibility for kicks. This makes sense. Thanks.
Thank you for that useful advices!
I like this guy. Never heard of him before lol
YEESSS. This video will be very helpful.
As a kid, I used to take Karate and Tae Kwon Do classes and read _Black Belt_ magazine religiously, but this still manages to be THE BEST, MOST SUCCINCT explanation on improving high kick flexibility/mobility I've ever come across. Thanks so much!
The percussion massager is fantastic.
Very helpfull, always had trouble with round kick and sidekick. Thanks
Thanks for answering this question coach. I asked it as well 😄
It´s funny, besides the interesting and important informations i get from listening to Ramsey, I like simply to listen to his videos, because it is extremly calming... A little bit like Bob Ross but with more violent topics.
listen to ramsey while you sleep to be the best & get the best sleep at the same time!
Veryy nice. I really liked it
Great video
Thank you for tips.
Yessss, after i started doing dynamics stretches in the gym, abouts last year, before hitting the bag my high kicks got a lot more comfortable, i did the axe kick stretch and a sideways hybrid of it so the top position would emulate the end portion of a high round house. It's also nice to do after warm ups if I still feel a bit tight
Thanks man!! My kicks are starting to get higher now.
Wow great video, first time this channel popped up on my feed, immediately subscribed after finished it 👍
The ring rope exercise reminds me of one we used to do in Muay Thai once in a while. It is basically the same, except instead of the ring rope, you have a partner hold your shin tight against body, like they just caught your kick. Then you do the same movement as your drill, except you hop on the one leg and also push them with the motion as much as you can, and do it for 1 or 2 minute rounds for each leg. That way you get the benefits from your drill, as well as develope the muscles to kick with more force. If you have a partner, definitely give it a try, tires you out much faster than you'd think!
I do some of these dymanic streches for my warm ups, but I'll start using more of them. Hopefully that will help. Great video.
Like it bro !!!
Thank you oss
thanks man good video
Thanks!
Wow these are rlly good
thank you, im gonna try these
Yes so true. U don t need static strething to kick high
Wow you have an amazing voice for radio or tv!
I agree 100%, also ... reciprocal stretching is so amazing because it allows you to stretch the muscle belly from both origin and insertion points.
Excellent video sir. I have found this method is far easier to work into a workout routine as it easily doubles as a general warmup. The results have always seemed to come quicker and last longer than extended periods of holding stretched positions.
Thankyou shiny head of wisdom
Thank you. I ran track and played basketball casually before training kickboxing but we did these types of stretching to lengthen our strides. I never had a problem kicking high past my first 6 months to a year and people would just tell me I'm athletic. You talked about the articulation on the the hip and pivoting. I feel like people who don't want to work in flexibility will stay flat footed a kick more of a dutch/western style where Thais have zero issues because the form is more mandatory for them.