Stay informed with expert advice, training strategies, nutrition tips, and success stories to help you achieve your fitness goals.
Mobility is often overlooked, but it plays a crucial role in strength training. Poor mobility can lead to stiffness, restricted movement, and even injuries, preventing you from lifting with full power and efficiency.
Incorporating mobility drills into your routine can help you squat deeper, press more efficiently, and deadlift with better form—all while reducing pain and preventing injuries.
This guide will cover the best mobility drills for lifters, focusing on key areas like hips, ankles, shoulders, and the thoracic spine.
✔ Increases Range of Motion (ROM) – Allows for deeper squats, better pressing angles, and full hip extension.
✔ Prevents Injuries – Keeps joints healthy and reduces strain on muscles.
✔ Improves Lifting Mechanics – Better mobility means more efficient movements and more weight lifted.
✔ Enhances Recovery – Helps reduce muscle tightness and soreness.
📌 Tip: Lifting heavy without proper mobility leads to compensations, pain, and injury risk.
Tight hips can cause squat depth issues, poor deadlift mechanics, and lower back strain.
✔ 90/90 Hip Rotations – Improves hip internal/external rotation for squats.
✔ Couch Stretch – Stretches hip flexors to reduce tightness in deep squats.
✔ Pigeon Stretch – Loosens tight glutes and hip external rotators.
📌 Tip: Perform hip mobility drills before leg workouts to improve squat depth.
Limited ankle dorsiflexion can lead to heel lifting during squats and knee pain.
✔ Wall Ankle Mobilization – Improves ankle range of motion for squatting.
✔ Calf Stretch Against Wall – Reduces tightness in calves and Achilles tendon.
✔ Banded Ankle Distraction – Helps break up stiffness and improve movement.
📌 Tip: Better ankle mobility = deeper, more stable squats.
Poor shoulder mobility can cause shoulder pain, restricted overhead lifts, and bad bench press mechanics.
✔ Banded Shoulder Dislocates – Increases overhead mobility and thoracic extension.
✔ Sleeper Stretch – Helps shoulder external rotation for better pressing mechanics.
✔ Wall Slides – Improves scapular control and posture.
📌 Tip: If you struggle with overhead pressing, work on shoulder mobility daily.
A stiff thoracic spine (upper back) can lead to poor posture, rounded deadlifts, and weak overhead lifts.
✔ Foam Roller T-Spine Extensions – Improves thoracic extension for better positioning.
✔ Quadruped T-Spine Rotations – Enhances upper back mobility and twisting motion.
✔ Banded Thoracic Openers – Helps with better overhead positioning and scapular control.
📌 Tip: Poor thoracic mobility leads to shoulder and lower back strain—mobilize daily!
A weak core or unstable hips can cause poor squat, deadlift, and press performance.
✔ Dead Bugs – Engages deep core muscles for spinal stability.
✔ Pallof Press – Builds anti-rotation strength for better control.
✔ Side Planks with Hip Lift – Strengthens glute medius and core for stability.
📌 Tip: Core and hip stability are essential for injury-free lifting.
✔ Before Training: 5-10 minutes of dynamic mobility drills as part of your warm-up.
✔ After Training: Use foam rolling and static stretching to cool down and aid recovery.
✔ On Rest Days: Perform dedicated mobility work for better flexibility and movement quality.
📌 Tip: Consistency is key! Daily mobility drills lead to long-term flexibility and better lifts.
At MuyTien, we create custom mobility and strength training plans to help lifters move better, lift heavier, and prevent injuries.
✔ Personalized Mobility Routines – Targeting your weak areas for better movement.
✔ Strength & Stability Training – Improving lifting mechanics and reducing pain.
✔ Injury Prevention Strategies – Ensuring long-term joint health and flexibility.
✔ Ongoing Coaching Support – Adjustments for continuous progress and performance.
Struggling with mobility issues? Contact MuyTien today for a personalized mobility and lifting optimization plan.
