The Complete Guide to Mobility and Flexibility for Lifters
Learn how to improve your mobility and flexibility for better lifts and reduced injury risk. Discover targeted routines and techniques to enhance your range of motion.
Proper mobility and flexibility are foundational to performing exercises with correct form. Whether you're working on your deadlift technique or mastering the squat, having adequate range of motion is crucial for both performance and injury prevention.
Understanding Mobility vs. Flexibility
Key Differences
Mobility: Active range of motion + control
Flexibility: Passive range of motion
Movement: Combination of bothWhy Both Matter
- Better exercise technique
- Reduced injury risk
- Enhanced performance
- Improved recovery
- Long-term joint health
Essential Mobility for Lifters
Upper Body Requirements
1. Shoulder Mobility
- Overhead pressing
- Bench press setup
- Pull-up positions
2. Thoracic Spine
- Bracing mechanics
- Deadlift positioning
- Overhead stability
3. Wrist/Elbow
- Grip strength
- Press positions
- Pull mechanics
Lower Body Needs
1. Hip Mobility
- Squat depth
- Hinge patterns
- Lateral movement
2. Ankle Range
- Squat mechanics
- Balance/stability
- Power production
3. Knee Control
- Tracking patterns
- Landing mechanics
- Squat stability
Assessment and Benchmarks
Movement Screening
Basic tests for:
Overhead Squat
Single-Leg RDL
Thoracic Rotation
Hip Internal/External
Ankle DorsiflexionCommon Restrictions
- Tight hip flexors
- Limited ankle mobility
- Poor thoracic extension
- Restricted shoulders
- Limited hip rotation
Mobility Routines
Pre-Workout Mobility
1. Movement Preparation
- Joint circles
- Dynamic stretches
- Activation drills
2. Exercise-Specific Prep
- Squat mobility
- Deadlift preparation
- Press readiness
Post-Workout Recovery
Integrate with your recovery routine:
- Static stretching
- Self-massage
- Breathing work
- Cool-down movements
Targeted Mobility Work
Upper Body Focus
Shoulder Capsule:
- Wall slides
- Band dislocates
- Controlled articular rotations
Thoracic Spine:
- Extension over foam roller
- Rotation drills
- Cat-cow variationsLower Body Focus
Hip Complex:
- 90/90 mobility
- World's greatest stretch
- Hip CARs
Ankle/Foot:
- Banded mobilizations
- Calf stretches
- Foot intrinsic workProgramming for Progress
Weekly Structure
- Daily minimums
- Pre-training prep
- Post-workout mobility
- Recovery sessions
Progressive Approach
Just like progressive overload:
- Increase duration
- Add complexity
- Enhance control
- Progress positions
Common Problem Areas
Ankle Mobility
Issues:
- Limited squat depth
- Poor knee tracking
- Balance problems
Solutions:
- Banded mobilizations
- Calf/soleus work
- Joint mobilization
- Progressive loading
Hip Flexibility
Issues:
- Restricted squats
- Poor deadlift setup
- Limited movement
Solutions:
- Dynamic stretching
- Positional holds
- Active mobility
- Movement integration
Recovery Integration
Sleep and Mobility
Link to sleep quality:
- Tissue repair
- Inflammation control
- Neural recovery
- Movement patterns
Active Recovery
Combine with recovery days:
- Light movement
- Mobility work
- Stretching
- Technique practice
Tools and Techniques
Essential Equipment
- Foam roller
- Lacrosse ball
- Resistance bands
- Yoga blocks
- Mobility sticks
Advanced Tools
- Mobility rings
- Massage tools
- Compression gear
- Movement aids
Lifestyle Factors
Daily Habits
- Sitting posture
- Movement breaks
- Workstation setup
- Sleep position
Stress Impact
- Muscle tension
- Movement patterns
- Recovery ability
- Progress rate
Sport-Specific Needs
Powerlifting Focus
Priorities for compound lifts:
- Hip mobility
- Thoracic extension
- Shoulder stability
- Ankle range
General Fitness
Balanced approach for:
- Full-body mobility
- Movement quality