Weightlifting is more than just brute strength and being able to chuck the heaviest weights above your head. Olympic weightlifting champions can’t just stroll up to the bar with no warm up or training and that’s the job done – no matter how tired or stiff they might feel!
As weightlifters, we have to perform mobility exercises to warm up multiple muscle groups and improve our range of motion before a lift.
Weightlifting is more than just brute strength and being able to chuck the heaviest weights above your head. Olympic weightlifting champions can’t just stroll up to the bar with no warm up or training and that’s the job done – no matter how tired or stiff they might feel!
As weightlifters, we have to perform mobility exercises to warm up multiple muscle groups and improve our range of motion before a lift.
In fact, a 2017 paper published in the Sports Medicine journal found that mobility workouts were better than static stretches for increasing range.
Whether it’s shoulder mobility, hip mobility or ankle mobility you’re looking to improve, our guide is here to help you with a full mobility routine to get you lifting like a pro. Let’s get to work!
What is mobility training for weightlifting?
Dynamic stretching is recognised as the most effective way to mobilise for weight training in your warm up. This is moving into and out of a position smoothly without holding for too long.
Each mobility exercise is influenced by yoga, martial arts, movement training – it’s a mashup of my favourite exercises.
Unlike yoga, we are not holding for long in any of these positions, but moving smoothly into and out of them.
I perform this routine (see below) both as a warm up and as a movement mediation, when I want to move my body to loosen up but not lift weights.
4 of the Best Mobility Exercises for Weightlifting
A regular warm up mobility routine is essential to get the best out of your weight training. According to research, limited range of motion translates into limited muscle growth. Take a look at these simple exercises to access your full range of mobility:
90/90 Hip Stretch
Many squats are performed by weightlifters. In addition to squatting low, you must maintain a tall posture with your chest raised when performing the competition lifts.
Opening your hips up fully during a squat is the greatest method to increase hip mobility. For your greatest, most upright squat, use this mobility exercise to prepare your legs to rotate outward.
How to do it
- Put your right leg in front to begin. Your right leg should be bent 90 degrees so that the outside of the knee is on the ground.
- Next, place the inside of your left knee on the floor and bend your left leg out to the side at a 90-degree angle. You should have room between your rear knee and front foot.
- Plant your feet and twist from right to left while sitting up as tall as you can to perform the stretch. Finish by bringing your left ankle and knee to the floor from the outside.
- To finish a rep, switch back to the right side. Lower your chest and bring your opposing elbow to each side of your front foot for an additional hip stretch.
Shoulder/Thoracic Opener
Sturdy shoulders and upper body strength are an essential for weightlifting, especially while in the front rack posture. You bring your elbows through with an upright posture in the front rack, which is considerably harder to perform if you’re a little stiff or haven’t previously practised gripping a bar on your front delts.
An awkward front rack position is typically caused by tight lats or lack of thoracic spine extension. Thankfully, there are some excellent ways to release your T-spine. The ideal stretch for concentrating on the precise shoulder mobility and overhead strength required for weightlifting is this particular exercise.
How to do it
- Grab a padded flat bench and a PVC pipe or dowel rod for this stretch. Put both hands up and space them approximately shoulder-width apart while you hold the rod.
- Kneel down and rest your elbows on the bench. Your head should now be positioned between your biceps as you open your shoulders.
- Bring the pipe or dowel downwards behind your head and feel a stretch in the triceps (back of the arm) and lats (down the sides of the torso).
- Repeat two to four times, holding for 30 to 45 seconds each time.
Overhead squat
The sport relies heavily on overhead strength. When snatches are part of your programme or training sessions, you frequently need to catch a heavy bar overhead while performing a squat. Being able to perform a full overhead squat with ease will make your training much easier.
The overhead squat is as much a mobility exercise as a strength lift. Weightlifters, both with and without added weight, perform it frequently. To prepare your range of motion for the exercises and improve your lower body mobility, you should practise the overhead squat in your warm-up, initially without any weight, before moving onto the empty barbell.
How to do it
- Take a dowel rod or PVC pipe overhead in a snatch grip. Keep your arms straight with elbows locked out, positioning the bar behind your ears so that it is over your centre of mass. Put your feet in the squat position. Keep looking forward the entire time. This is your starting position.
- With the bar at arms’ length over your shoulders, slowly squat down as low as you can while keeping your arms locked. For at least five seconds, maintain a deep squat. To finish the rep, stand up.
- As you squat down and up, keep the bar in line with the back of your ears, over your centre of mass. If it drifts forward, it will be hard to hold.
Strength Ambassadors all in one
The routine in the video below includes all the major areas in weight training that can easily get tight from hours of sitting down, or repetitive movements like running. Areas such as hips, hamstrings, calves, shoulders, chest.
Each movement flows into the next, allowing you to work on balance, coordination and smoothness of movement as well as mobility.
How to do it
- Walk hands down to floor keeping legs straight
- Lower to floor in plank position
- Push hips into floor and stretch up
- Downward dog position
- Foot on outside of hand
- Drop hips down
- Use elbow to push knee outwards
- Lift arm up and look at ceiling
- Back into downward dog
- Repeat sequence on other side
- Walk hands back keeping legs straight
- Repeat as many times as you like (we usually do it 4 times)
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Mobility exercises for weightlifting FAQs
What is mobility in weightlifting?
Exercises called “mobility training” are designed to increase muscle and tendon flexibility overall as well as joint range of motion. Lifters who want to improve their mobility should do workouts that focus on their hips, shoulders and upper back muscles, ankles, and wrists.
Should I do mobility exercises before lifting?
Exercises for dynamic mobility are most effective before your workout, when your body is well warmed up. In accordance with your fitness regimen, mobility training can aid in regeneration and enable you to practise more deeply and get into better positions when lifting.
Is mobility important for weightlifting?
Anybody who wants to lift heavy weights or prevent injury while lifting heavy objects should work on increasing their flexibility and mobility. Weightlifting requires mobility as a key skill, in order to get into the most efficient positions. By increasing your flexibility and mobility, you can lift more weight safely.