Mobility Routine for Lifters

Do you ever feel stiff when you’re lifting weights? Are you struggling to hit your entire range of motion on deadlifts?

In that case, you can add a mobility regimen to your training sessions. Poor mobility can lead to decreased performance and increased injuries, which is why weight trainers need to focus on mobility.

From shoulder mobility to ankle mobility, various exercises can help you move, feel, and lift better.

These exercises focus on improving joint mobility, soft tissue mobilization, and motor control to enhance your movement quality.

Mobility Routine for Lifters

Mobility refers to your body’s ability to move freely and without restrictions. The combination of flexibility, strength, balance, and coordination allows you to perform movements easily.

Mobility training is a form of exercise focused on improving the range of motion in joints and muscles and overall muscle and tendon elasticity.

A good mobility routine for lifters should include exercises that target areas such as the hips, shoulders, ankles, and wrists.

Additionally, exercises focusing on core stability are essential for weightlifters and powerlifters alike. Implementing a dedicated mobility routine into your workout regimen can help you reach new heights in your lifting journey!

🔻Full-Body Mobility Program

Mobility For Weightlifting is a 12-week training program for Olympic Weightlifting and other sports, designed for a total body mobility and flexibility development.

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Increase your mobility and reach new PRs in lifting — whether you’re into Olympic lifting, Powerlifting, or Functional Fitness.

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Pain or other discomfort could be triggered by lack of joint mobility.

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The Difference Between Mobility And Flexibility

There is a difference between these two names despite their frequent synonymy. Flexibility is just one piece of the mobility puzzle.

Flexibility refers to the ability of a muscle or muscle group to lengthen passively through a range of motion and it can be improved by simple stretching.

Mobility, on the other hand, is the ability of the joint to move actively through its full range of motion with motor control. It encompasses soft tissue flexibility, joint mobility (both passive and active), and motor control.

Top 3 Reasons for Lifters to Make Stretching a Part of Their Workouts

One of the most prevalent ways to stretch is through static poses. It involves holding a position without movement, usually lasting 30–60 seconds. Stretching is often done in stationary positions. Before workout You’ll need to stay perfectly still for anywhere from 30 seconds to a minute.

After workout stretching as a part of your downregulation may last as long as you want and you may stay in positions at least 2 minutes to make sure that you are maximizing the effectiveness of that routine (Golgi tendon reflex).

Static stretching helps improve flexibility and reduce muscle tension, which can benefit athletes preparing for sports activities or anyone who wishes to stay in shape.

However, it’s important to note that static stretching (soft tissue stretching) at the beginning of a workout can lower strength and power performance in the current session. The longer you stretch, the more influence it will have. This may not be super important for the general population, but for athletes, it’s much more significant.

Dynamic stretching, on the other hand, does involve movement throughout the stretches and is often used by individuals for general warm-ups. It can help activate muscles, increase the range of motion, and prepare the body for more intense exercise such as running or playing sports.

Dynamic stretching requires constant repetitions, which can also become more physically challenging as you improve your range of motion and strength.

With dynamic stretching, it’s essential to take caution; if performed too aggressively, it could risk injury due to overstretching muscles or ligaments beyond their natural state.

See below for the top 3 reasons to include stretching in your workouts:

✅ Increased Flexibility

Before you do any weightlifting mobility exercises, ensure you warm up properly. This will increase flexibility and help reduce the risk of injury during your lifting session. A good mobility routine can improve flexibility, range of motion, and coordination, which allows for better form when doing lifts.

For example, hamstring stretches can help you reach a lower depth when squatting, while shoulder stretches can help you lock your arms in an overhead position.

✅ Injury Prevention Exercise

Every weightlifter has a phase where they often neglect stretching before workouts. One day, they felt a sudden sharp pain in his lower back and had to stop immediately, leading to an injury that could have been avoided if they had done a proper mobility routine beforehand.

✅ Improved Performance

Finally, proper flexibility, strength, and balance are essential to perform movements easily. A good mobility routine can also help improve performance by allowing you to use the correct form and technique during workouts.

Remember to include mobility exercises for weightlifting that target areas such as the hips, shoulders, ankles, and wrists into your routine to get the best results.

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5 Essential Mobility Exercises for Weightlifting for Peak Performance

Mobility exercises are essential for lifters to maximize their performance in the weight room.

By increasing flexibility, range of motion, and core strength, you’ll be able to lift heavier weights with greater ease and reduce your risk of injury. Here are three mobility exercises for lifters to incorporate into their routine:

1. Foam Rolling

Foam rolling is an essential part of any lifter’s regimen. It helps reduce muscle tension, increase circulation in those areas, and promote better recovery times. Foam rolling can also activate the muscles needed for a particular exercise and improve coordination between them. Use your foam roller after your workout to promote better recovery.

2. “27 Squats”

The 27 squats exercise is a more effective version of the traditional squat – it involves performing one squat in each of 27 different foot positions, combining different toe directions (straight ahead, toes out, toes in), foot widths (shoulder-width, wide, narrow), and foot alignments (side by side, left foot forward, right foot forward).

This variety improves proprioception and mobility in the hips, knees, and ankles.

3. Wall Slides

Wall slides is a great exercise for improving shoulder mobility and posture. To do wall slides, stand with your back against a wall, feet about 6 inches away from it. Make sure your lower back, upper back, and head are all in contact with the wall.

Raise your arms to form a 90-degree angle at your elbows, with your upper arms parallel to the wall and your forearms pointing up, touching the wall. 

Slowly slide your arms up and keep them in contact with the wall. Continue until your arms are fully extended over your head, or as high as you can comfortably go without losing contact with the wall. 

Then, lower your arms back in a controlled manner.

4. 90/90 PAILs and RAILs

This is an excellent mobility exercise for improving the flexibility and strength of your hip joints. It also improves coordination and balance in the hip and leg muscles.

Sit on the floor with your left leg bent at a 90-degree angle in front of you, with your shin perpendicular to your body. Place your right leg bent at a 90-degree angle behind you.

Make sure both hips are level and your torso is upright. You should feel a stretch in the front hip and the back hip muscles.

Gradually start pressing your front leg and back leg into the floor. Increase the tension over 10-15 seconds, holding the max effort for another 10-15 seconds. 

Without changing your position, try to lift your front foot off the floor using the muscles around your hip. Hold the contraction for 10-15 seconds.

Relax for a moment and then repeat. Do 1-2 sets of 3-5 reps per side.

5. Deep Squat With Single-Arm Overhead Reach

The deep squat with a single-arm overhead reach is a functional exercise that improves squat mobility and thoracic spine rotation.

This full-body exercise targets multiple muscle groups to help improve force production, balance, and coordination, making it an excellent choice for increasing overall athleticism.

This dynamic move starts by standing with your feet almost shoulder-width apart. It would be best if you squatted down until your thighs parallel the floor and your knees reach the sides of your arms.

The key is maintaining a flat stance on the ground, an upright torso, and straight arms.

Once in a full squat position, raise one arm overhead with your thumb pointing back, reaching as far as possible without losing proper form.

Focus on maintaining proper posture with your core engaged during the entire exercise sequence. This is the one mobility routine for lifters to help you reach peak performance in the weight room.

Quick Note: Avoid This Stretching In Your Powerlifting Mobility Routine

New research suggests that it is best to avoid holding stretches for too long before lifting weights, especially if strength is the goal.

According to a systematic review by Kay and Blazevich (2012), static stretching lasting longer than 60 seconds may result in significant strength loss. The researchers pooled together data from 106 individual studies, and this is what they found:

• Static stretching of less than 30 seconds resulted in a -1.1% to +1.8% decrease in strength.
• Stretching for 30-45 minutes caused -1.9% to 3.4%.
• Stretching for 1-2 minutes caused -4.2–5%

These findings support the idea of dynamic stretching instead of static stretches before exercise.

Dynamic stretches actively engage the muscle and its corresponding tendon while rapidly stretching; this increases flexibility while decreasing muscle mass loss due to overstretching, which can contribute to weakened physical performance overall.

Bodybuilders must adhere to these guidelines when selecting their powerlifting mobility routine to maximize gains!

🔻Test Your Mobility Before Starting the Program

Mobility is crucial because it directly impacts your performance, technique, and overall safety.

Complete 3 simple tests to evaluate your current mobility.

COMPLETE TEST

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FAQ

Does Mobility Help Lifting?

Yes! Mobility exercises help to increase flexibility and range of motion, which are key components for improving your performance in the weight room.

Should You Do Mobility Before Or After Lifting?

Do them before and after lifting. Doing mobility exercises before lifting helps warm up and prepare the body for the workout ahead of you. Additionally, doing soft tissue mobility exercises after lifting can help with recovery. The cooldown period after a workout is an excellent time to include these exercises to improve flexibility and reduce muscle tension.

Conclusion

In conclusion, combining your lifting practice with a mobility exercise will greatly benefit your performance and health. Take the time to stretch, foam roll, and move your body in ways that support your lifting goals. Your body will thank you for it and feel stronger and more capable. Keep lifting and keep moving!

We want to hear from you! Share your experience with mobility exercises for weightlifting in the comments below, and let us know if you have any questions or tips.

Also read:

• Overhead Squat
• Upper Body Mobility Exercises
• Overhead Squat Assessment
• Tricep Stretches
• Squat Stretches
• Neck Mobility Exercises
• Trapezius Stretches

References:

1. So You Want to Be More Flexible? Here’s How to Get Started // Healthline: https://www.healthline.com/ health/fitness-exercise/ how-to-be-more-flexible.
2. The importance of stretching // Harvard: https://www.health.harvard.edu /staying-healthy/the-importance-of-stretching.
3. Effect of Acute Static Stretch on Maximal Muscle Performance: A Systematic Review // Researchgate: https://www.researchgate.net/ publication/51207368_Effect_of_Acute_ Static_Stretch_on_Maximal_ Muscle_Performance_A_ Systematic_Review.
4. Acute Effects of Static Stretching on Muscle Strength and Power: An Attempt to Clarify Previous Caveats // https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6895680/, Front Physiol. 2019; 10: 1468., Published online 2019 Nov 29.
5. Photos are made by Torokhtiy Media team.