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.

What is a Mobility Routine for Lifters? A mobility routine for lifters is a series of exercises designed to improve your range of motion and reduce stiffness in areas used during lifts, such as hip mobility, shoulders, and spine.

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

These exercises focus on stretching tight muscles and increasing flexibility to move more quickly.

Mobility Routine for Lifters

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!

About the Program

Our Overhead Mobility Program is a 6-week, 18-workout course that helps you permanently push past your mobility limitations and feel confident in your overhead stability.

Every week you’ll gain access to three workouts, each taking no more than 30 minutes to complete that can be done with basic gym equipment.

In total, there are over 60 unique exercises and 120 video tutorials to guide you through the course.

Additionally, there are 5 mobility tests at the beginning, middle, and end of the program designed to motivate you, track your progress and celebrate your results.

Who Is the Program For?

The Overhead Mobility Program is meant for ALL athlete levels - from beginners to competitive weightlifters.

However, it’s equally beneficial to the average person as well, even if they’re not actively training at the moment.

 Overhead Mobility Program

  • 60 unique exercises and 120 video tutorials;
  • 5 tests to check your mobility;
  • Short sessions up to 30 minutes;
  • LIFETIME access;
  • Mobile friendly design;

Try the first 3 workouts for FREE!

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 range of motion available in a joint. It is the ability to move a joint through its full range of motion without pain or restriction.

Mobility, on the other hand, is more comprehensive and includes flexibility but also involves strength, coordination, and balance.

WBCM lifting in gym

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. You'll need to stay perfectly still for anywhere from 30 seconds to a minute.

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.

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.

WBCM lifiting athlete

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 mobility routine to get the best results.

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:

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.

Squat therapy

Squat therapy is dynamic stretching that combines a full range of motion for the hips and ankles with a resistive motion. It helps improve flexibility in those areas, essential for any weightlifter looking to get into a proper position during squats and deadlifts. Example of a starting position: Stand with your feet hip-width apart and your hands clasped together.

Squat down until your thighs are parallel to the ground, then push through your heels to return to the starting position. Repeat for 8–12 reps.

Wall slides

To get the most out of foam rolling, it should be done before and after lifting—about 10 minutes each time. Start by targeting larger muscle groups, such as your quads, hamstrings, glutes, and back. Apply moderate pressure with slow and controlled movements over each area for 30–60 seconds while focusing on your breath.

90/90 Stretch

The 90/90 stretch is a great mobility exercise to improve the flexibility of your hip joints. This stretch also helps improve hip and leg muscles' coordination and balance.

Starting from a seated position with your left leg bent at a 90-degree angle in front of you, perform the squat. Your shin bone must be perpendicular to the floor while your knee is extended upwards.

Next, bring your right foot out toward a 45-degree angle, resting it so that it is slightly behind your right thigh. Make sure to keep both hips level throughout this exercise.

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 extension.

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.

Powerlifting training

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!


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?

It is best to perform mobility exercises before lifting, as they help warm and prepare the body for the upcoming workout.


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:


  • So You Want to Be More Flexible? Here’s How to Get Started // Healthline: health/fitness-exercise/ how-to-be-more-flexible
  • The importance of stretching // Harvard: /staying-healthy/the-importance-of-stretching
  • Effect of Acute Static Stretch on Maximal Muscle Performance: A Systematic Review // Researchgate: publication/51207368_Effect_of_Acute_ Static_Stretch_on_Maximal_ Muscle_Performance_A_ Systematic_Review

Zinaida was in the national team of Ukraine in rhythmic gymnastics - she has 15 years of professional sport experience. Zinaida is certified in the field of functional training, rehabilitation, kinesiotherapy and specialize in work with athletes: recovery, rehab, functional, mobility, GPP, training. Education for athletes and coaches and specific program design to avoid traumatization.

Tanya Shaiko

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