Mobility basics

Do you need it?

Only if you can't reach the positions your lifts ask for.

Test with the empty bar:

• Squat: can you reach your depth with your heels down, under control?
• Bench: can you pull your shoulder blades back and touch your chest without pinching?
• Deadlift: can you reach the bar and set your back the way you want it?
• Low-bar squat: can you hold the bar without elbow or shoulder strain?

If yes: extra mobility work is optional. Lifting through a full range builds range. In trials, strength training improved flexibility about as much as stretching did.

If no: pick the drills for that area. Spend 5–10 minutes, 3–5 days a week, and retest in 3–4 weeks.

Why not stretch everything? In trials, stretching programmes didn't reduce sports injuries, but strength training did. Stretching after training didn't speed recovery or reduce soreness either.

Sources: S12, S13, S14

Before or after lifting?

• Before: your warm-up moves and warm-up sets. Short holds are fine.
• Avoid long holds (a minute or more per muscle) right before heavy sets. They may cost a little strength.
• Foam rolling before lifting gives a short-lived bit of flexibility and has little effect on strength. Fine if you like it, not required.
• After training or on rest days: longer holds, if you're working on a range.

Stop any drill that gives you sharp pain, numbness or pins and needles.

Sources: S7, S8, S11

Hips

• 90/90 switches: 2 × 5 each side. Sit with both knees bent to 90° and rotate side to side.
• Half-kneeling hip flexor stretch: 2 × 30 seconds each side. Squeeze the glute of your back leg.
• Goblet squat hold: 2 × 30 seconds. Use your elbows to ease your knees out.
• Side lunges (Cossack squats): 2 × 5 each side.

Helps with: squat depth, a sumo stance, and hips that feel stiff.

Ankles

• Knee-to-wall rocks: 2 × 10 each side. Keep your heel down and the knee tracking over your middle toes.
• Calf stretch on a step: 2 × 30 seconds each side, first with the knee straight, then bent.
• Heels-raised goblet squats: 2 × 8, with small plates under your heels.

Helps with: staying upright in the squat and front squat. Squat shoes, which raise the heel, are a common shortcut.

Upper back

• Open books: 2 × 6 each side, lying on your side.
• Foam roller extensions: 2 × 5 slow breaths. Put the roller across your upper back, hands behind your head.
• Thread the needle on all fours: 2 × 6 each side.

Helps with: the bench arch, an upright squat, and holding a low bar.

Shoulders

• Band pull-aparts: 2 × 15.
• Wall slides: 2 × 8. Keep your back and arms against the wall and slide up without arching.
• Band pass-throughs, wide grip: 2 × 10.
• Doorway chest stretch: 2 × 30 seconds each side.

Helps with: the bench set-up, the low-bar position, and overhead work.