The 10 Best Mobility Exercises for Strength Athletes

The 10 Best Mobility Exercises for Strength Athletes

Mobility is a critical component of strength training, whether you’re an Olympic weightlifter, powerlifter, CrossFit athlete, or strongman competitor. Proper mobility work enhances performance, improves recovery, and reduces injury risk. Here are 10 of the best mobility exercises to keep you lifting strong and pain-free.

1. Cat-Cow Stretch

This classic spinal mobility drill increases thoracic extension and flexibility, key for squatting and overhead movements (Breaking Muscle).

  • How to do it:

    • Start on all fours, hands under shoulders, knees under hips.

    • Inhale, drop your belly, lift your chest (Cow Pose).

    • Exhale, round your back, tuck your chin (Cat Pose).

    • Repeat for 10 reps.

2. Archer Arms Stretch

A powerful stretch for improving shoulder rotation and flexibility, especially for Olympic lifts.

  • How to do it:

    • Sit on your shins, grab your right elbow with your left hand.

    • Reach your right arm behind your head while the left arm wraps behind your lower back.

    • Hold for 30 seconds per side.

3. Spinal Twists

Spinal rotation is crucial for movements like the deadlift and strongman carries.

  • How to do it:

    • Lie on your back, knees bent.

    • Drop knees to one side while keeping your shoulders flat.

    • Hold for 30 seconds, switch sides.

4. Good Mornings

An excellent mobility and activation drill for hamstrings and lower back health.

  • How to do it:

    • Stand with feet hip-width apart, place a PVC pipe on your back.

    • Hinge at the hips while keeping your back straight.

    • Return to standing, repeat for 12-15 reps.

5. Twisted Monkey Lunge

A deep hip flexor stretch to improve squat depth and hip mobility.

  • How to do it:

    • Step into a deep lunge with your right foot forward.

    • Place both hands inside your front foot.

    • Grab your back foot with your right hand and hold.

6. Banded Hip Flexor Stretch

Using resistance bands enhances hip mobility for deeper squats.

  • How to do it:

    • Wrap a resistance band around a sturdy post and step one leg inside.

    • Lunge forward to feel the stretch in the hip flexor.

    • Hold for 30 seconds per side.

7. Yoga Push-Up to Hip Flair

A dynamic mobility drill that improves overhead shoulder mobility and core engagement (Breaking Muscle).

  • How to do it:

    • Perform a push-up, then transition into a downward dog.

    • Lift one leg and open your hip towards the side.

    • Return and repeat for 5 reps per side.

8. Hammer-Nail Drive With Reach Under

A great exercise to improve hip rotation and thoracic mobility.

  • How to do it:

    • Start in a half-kneeling position.

    • Drive your hips forward while reaching under with one arm.

    • Repeat for 5 reps per side.

9. Elevated Half-Kneeling Overhead Rotation

Perfect for lifters needing better shoulder and thoracic mobility.

  • How to do it:

    • Kneel with one foot forward and press a light weight overhead.

    • Rotate your torso towards the lifted arm and hold for a few seconds.

    • Repeat for 5 reps per side.

10. Banded Ankle Mobilization

Ankle mobility is key for squats and Olympic lifts (Breaking Muscle).

  • How to do it:

    • Secure a resistance band around a post and loop it around your ankle.

    • Lunge forward to stretch the ankle joint.

    • Hold for 30 seconds per side.

Incorporating Mobility into Your Training

Mobility work should be done daily or as part of a structured warm-up and cooldown routine. For more detailed strength programs incorporating mobility work, check out our Strength Training Programs to take your performance to the next level.

By integrating these mobility exercises, you’ll improve movement efficiency, reduce pain, and maximize strength gains. Stay mobile, stay strong!

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