Mobility for powerlifting

Mobility has become a popular buzzword in the strength and conditioning space. You’ll often hear of people doing different drills either to become more mobile or in the name of "recovery. It’s the newer, cooler version of basic stretching. This phenomenon has even become popular among Powerlifters. But what role does mobility play in pure, maximal strength? Is it necessary for most? Does it truly reduce soreness and help you recover faster? How much of it do you need?

There are a lot of myths about stretching and mobilizing, and falling into these beliefs can, at worst, negatively impact your performance and promote fear-mongering. With proper information and guidance, you can avoid that- so let’s outline the facts, the fallacies, and everything in between surrounding this topic.

1. What is mobility?

First of all, what does “mobility” mean, and how does it differ from flexibility?

The main difference between the two is activity vs. passivity. Mobility is defined as “the ability to actively move a joint through a range of motion,” and flexibility is the ability to move passively. With mobility, you need strength throughout your range of motion. Flexibility could be someone bringing your leg toward your face, and your body can create that position, but you can’t hold it or move through it.

Mobility applies more to Powerlifting than passivity. No one cares how close you can get your knee to your face if you can’t squat low enough. In end-range positions of the squat, bench, and deadlift, you also need to be strong- as this sport tests your maximal strength. The combination of the two allows you to execute your lifts to competition standards.

So, random flexibility training is less specific to Powerlifting. Practicing your splits won’t help you deadlift more weight and could even take away from that goal. But, more on that topic later.

2. Does mobility work improve recovery?

Especially in non-lifting circles, you’ll constantly hear things like:

-"You need to stretch so you don’t get injured!”

-”Being more flexible will make you less sore and improve recovery.”

However, is there actual truth behind these statements?

Well, there’s not a lot of evidence for it- according to a 2021 review*, post-workout stretching was not significantly shown to improve recovery or decrease delayed-onset muscle soreness. So why do people always ask Powerlifters if they're stretching enough? This idea was likely derived from the thought that strength training makes us “tight” and we need to be “limber” through means of flexibility training, but that myth has been debunked. There’s nothing that special about stretching after a workout that would drastically benefit you.

However, we know that getting movement in can help you clear your head, relax and de-stress, which all improve recovery. Simply doing a yoga flow or some mobility work may help your brain feel better-which boosts your performance**. Again, though, this could likely be achieved through walking or other low-intensity exercises.

The takeaway is that while stretching may not significantly decrease soreness or fatigue, it can help restore your brain- which is a noteworthy benefit- and, if you enjoy doing it, keep doing what feels best.

3. How much mobility do Powerlifters need? Can you have “too much” of it?

There’s a misconception that Powerlifters must be extremely flexible to “prevent injury” or whatever reason. However, this is not necessarily the case. A 2021 review*** found there to be little connection between stretching and injury risk, contrary to popular belief.

The truth is, Powerlifters only need a specific amount of mobility: the demands of their sport. If you can:

-comfortably get the barbell on your back,

-squat to depth,

-get your feet in a proper position for bench press,

-use thoracic extension to create an arch, and

-get enough hip flexion (or external rotation, if you’re a sumo puller) to deadlift,

-generally move through exercises comfortably,

you’ve likely got enough mobility. Having far more than this doesn’t have a huge benefit unless you’re lacking mobility that impacts your daily life. The Big 3 are the movements you need to be strong and stable in, so that’s where your focus should lie. Chasing additional arbitrary mobility goals is unnecessary for Powerlifting. Replacing time spent on accessory work or focusing on strength with trying to get your middle splits is counterproductive. Your training should be based on your goals.

Additionally, being hypermobile may negatively impact your performance. You may end up squatting too deep, benching and deadlifting in positions your body isn’t strong in, etc. Extreme hypermobility can potentially contribute to pain over time: as the weights get heavier and your body can’t handle that load in extreme positions, you find yourself stretched past your limits. More range of motion isn’t inherently better. If your goal is to push weight, you want to reach as much flexibility as you need, not more. Over time with Powerlifting, your body should adapt to the demands of your sport, and you may not be quite as flexible as you once were: that’s okay. If you’re feeling good, seeing progress, and able to execute the lifts properly, you’re probably doing everything right. There’s a reason we’re not known for being the most limber crew!

If your mobility is inhibiting your day-to-day or your performance in the gym, that’s likely something you can improve. Most bodies are capable of deep squats & arched bench presses over time. Below we’ll discuss how you can do that.

4. Does Powerlifting improve mobility?

Another myth, busted! Strength training can improve one’s mobility, and it can be just as effective if not more so- than typical stretching techniques. This**** 2021 meta-analysis found that strength training and stretching produced similar results in terms of ROM improvement.

Hip mobility, shoulder mobility, ankle mobility, etc., are all required in many basic strength training exercises. For example:

-Goblet squats,

-Front squats,

-Sumo Deadlifts,

-Romanian deadlifts,

-Overhead presses,

-single leg work, etc.

Performing these movements consistently and under load helps you become more mobile. Gaining strength in these lifts requires your body to adapt to each position.

Strength training can also help reduce pain***** which can help improve ROM- when you're not hurt, it's easier to move.

Mobility drills are great and can be helpful, but applying that range of motion to the exercises you perform is more valuable. Drills should be used to help you increase your performance and work toward a specific goal- not just done randomly.

Therefore, the common myth that lifting will make you immobile and “tight” is false- in fact- the opposite is true. Strength training can benefit your mobility, and that includes Powerlifting.

5. How do you improve your mobility? + Favorite drills

While your training may benefit your mobility, and as a strength athlete, hypermobility is not the goal- you may be limited in some regions. How does one work on this? If your restricted motion is impacting your lifts, how do you improve it?

Adding mobility drills into your warm-ups, in supersets with your main lifts, or on rest days a couple of times a week will help you move better. Choose the exercises and areas that you need the most work on, and add them as a habitual routine. Consistently do this for weeks, even months, and you should start to see improvements over time.

Here are some of my favorite drills:

A) HIP MOBILITY (for the squat, bench, and deadlift)

-Rock The Boat: This one helps you improve hip mobility in the frontal plane (side-to-side), which is especially beneficial for Sumo Deadlifters. To do it, kneel on one leg, and bring your other foot to your side at a 90-degree angle. Hold on to a kettlebell, lean into your flexed leg, then back to the center. Repeat for reps.

-Couch Stretch: This static stretch is for sagittal plane hip mobility (front to back). To do it, go into a Bulgarian split squat position with your back knee fully touching the floor. Tuck your pelvis under you, sit upright, and hold for 20-40 seconds. Repeat on the other side.

B) THORACIC MOBILITY (for the squat, bench, and deadlift)

-Cat Cow: Your thoracic spine refers to your upper back and being able to extend that portion. This drill is great for training your bench press mobility and lower back health. To perform it, kneel on all fours, initiate by rounding your upper back, spreading your shoulder blades apart and tucking your chin, then looking up and squeezing your shoulder blades together. Alternate between these two positions.

-Thoracic Rotations: To perform these, kneel on all fours, hold onto the side of your head with a bent elbow, bring that elbow toward your opposite arm, then up toward the sky. Repeat for reps.

C) SHOULDER MOBILITY (for the squat and bench press)

-Wall Angels: This drill specifically trains your Squat position. To perform it, go against a wall, push your shoulders and hands against it, start with a straight arm position, bend your elbows toward your sides, and back up.

-Band Shoulder Raises: To do these, grip onto a long resistance band, as close together as you comfortably can, lift it over your head, reaching back, then return down toward your thighs. You can also extend fully back toward your butt.

D) ANKLE MOBILITY (for the squat)

-Wall Ankle Mobilizations: If you struggle with reaching depth in your squat, try these out! To perform one, go up to a wall in a split stance, holding onto it. Stand a few inches away. Keep your front heel down, and try to touch that knee to the wall, then straighten it. Repeat for reps.

-ATG Lunge: Popularized by Ben Patrick, this also helps train that hip mobility. It’s essentially a lunge with an additional range of motion. To perform, stand in a split stance, bend down into a split squat until your back knee touches the floor, lift your front heel, and stretch forward as far as you can. Then, stand back up. Repeat for reps.

6. Modifying lifts for mobility restrictions

Okay, so you’ve got the drills to work on, but how do you train in the meantime? Maybe it’s your goal to Powerlift, but your mobility is hindering you, or you’ve been injured in the past, leading to restricted motion. The good news? There are ways to modify these movements to help them fit your body and your capabilities.

Here are some great options:

A) SQUATS:

-Poor ankle/hip mobility?

Try playing with a different stance width or more toe-out. This slight change should allow you to squat to depth. However, if that still isn’t possible (likely due to ankle mobility), try a Weightlifting Shoe and/or elevate your heels with a slant board. Doing so will make it far easier to get low enough. Work on ankle mobility while you squat in this manner so you’re not entirely reliant on these tools in the future. Practice holding deep squats, either assisted or with a kettlebell in front of you, enforcing this movement pattern.

-Poor shoulder/thoracic mobility?

Again, you may be able to squat with a barbell- try playing with grip width or using a suicide grip. A wider grip may allow you to squat without issue.

But if not, the SSB squat bar is a great option. Duffalo bars are also one you can try incorporating. These specialty bars were designed for those with mobility restrictions in mind, so you can still train the movement!

B) BENCH PRESS:

-Poor shoulder mobility? (Or shoulder pain?)

Experiment with both wider and closer grips than your current, as one may feel more comfortable. But, if you still find yourself limited, try benching with a modified range of motion or a Swiss bar. Using blocks or performing Spoto presses can help you train the bench press without issue. The neutral grip of the swiss bar may also feel more comfortable.

If your thoracic mobility is poor and you can’t quite get an arch, work on thoracic mobility drills and work on that extension over time. Perform T-spine extensions, Cat-cows, and practice your bench press setup, trying to get as much of a curve as possible.

C) DEADLIFT:

-Poor thoracic/hip mobility?

These two fit into the same category since Sumo & Conventional are very different lifts and have their own demands from your body. Try experimenting with your deadlift stance, as one may feel far more comfortable than the other.

Beyond that, if you’re new to deadlifting and having trouble getting into position, try pulling from blocks instead. The blocks can help you improve technique and learn the movement, with far less required from your body. Elevate the bar on 2-4 inch blocks per side, and pull from there.

-

Mobility. It’s a very commonly discussed topic in the fitness industry, including the Powerlifting world. There are many myths and misconceptions around the subject- from how stretching impacts recovery, whether lifting decreases mobility- and how much you truly need. Like everything else, it depends on the individual and their goals. As a strength athlete, your mobility demands are that of your sport. Train according to what you’re trying to accomplish. Bear in mind that your mobility can even improve from lifting. If there are specific regions that you struggle with, adding in certain drills and exercises to target those may be helpful. If these restrictions prevent you from training the Big 3, modify your program to perform them in ways your body allows And, while the benefits of mobility drills and stretching can be exaggerated- they have a time and place. Use them as you need to help you get strong and feel good!

References:

*Afonso, J., Clemente, F. M., Nakamura, F. Y., Morouço, P., Sarmento, H., Inman, R. A., & Ramirez-Campillo, R. (1AD, January 1). The effectiveness of post-exercise stretching in short-term and delayed recovery of strength, range of motion and delayed onset MUSCLE SORENESS: A systematic review and meta-analysis of randomized controlled trials. Frontiers. Retrieved November 16, 2022, from https://www.frontiersin.org/articles/10.3389/fphys.2021.677581/full

**Ortiz, Robert O. Jr1; Sinclair Elder, Amanda J.2; Elder, Craig L.2; Dawes, J. Jay2. A Systematic Review on the Effectiveness of Active Recovery Interventions on Athletic Performance of Professional-, Collegiate-, and Competitive-Level Adult Athletes. Journal of Strength and Conditioning Research: August 2019 - Volume 33 - Issue 8 - p 2275-2287

doi: 10.1519/JSC.0000000000002589

***Afonso J, Olivares-Jabalera J, Andrade R. Time to Move From Mandatory Stretching? We Need to Differentiate "Can I?" From "Do I Have To?". Front Physiol. 2021 Jul 22;12:714166. doi: 10.3389/fphys.2021.714166. PMID: 34366900; PMCID: PMC8340604.

****Afonso J, Ramirez-Campillo R, Moscão J, Rocha T, Zacca R, Martins A, Milheiro AA, Ferreira J, Sarmento H, Clemente FM. Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis. Healthcare (Basel). 2021 Apr 7;9(4):427. doi: 10.3390/healthcare9040427. PMID: 33917036; PMCID: PMC8067745.

*****Wewege MA, Booth J, Parmenter BJ. Aerobic vs. resistance exercise for chronic non-specific low back pain: A systematic review and meta-analysis. J Back Musculoskelet Rehabil. 2018;31(5):889-899. doi: 10.3233/BMR-170920. PMID: 29889056.