Mobility 101 The Simple Stretching Guide for Powerlifters and Olympic Weightlifters PDF

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Disclaimer: The techniques, ideas, and suggestions in this product are not intended as a substitute for proper medical advice! Consult your physician or health care professional before performing any new exercise or exercise technique, particularly if you are pregnant or nursing, or if you are elderly, or if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions in this document is at the reader's sole discretion and risk. The author and publisher of this product and their employers make no warranty of any kind in regard to the content of this product, including, but not limited to, any implied warranties of merchantability, or fitness for any particular purpose. The author and publisher of this document and their employers are not liable or responsible to any person or entity for any errors contained in this product, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained in this document.

Introduction Welcome to Mobility 101: The Ultimate Guide for Powerlifters, Olympic Weightlifters & CrossFitters! As lifters, we spend countless hours in the gym working out and asking our bodies to perform. However, equal, if not more attention should be placed on recovery and stretching. It is quite common for us to leave stretching until the end of the workout, or perhaps telling yourself to stretch before bedtime and it never gets done. There are numerous of different mobility drills and exercises available and it can be quite overwhelming and confusing. This book is designed to outline my top ten favourite mobility and stretching exercises to help you save time and obtain all the benefits of mobility training. What is mobility? The term joint mobility refers to how well a joint (where two bones meet) moves before being restricted by surrounding tissues such as tendon and ligaments (and sometimes bones). An example of when mobility is seen is when somebody complains about a pinching/sense of blockage in front of the ankles during a squat. In this case, the two bones (talus and tibia) are not properly articulating along each other and causing a lack of mobility. Benefits of mobility Now that we understand what mobility is, we can see how heavily the body relies on mobility. Mobility can help prevent injuries from happening and re-occurring along with keeping the joints healthy and safe. Proper and regular mobilizing of the joints can help joints stay lubricated, increase range of motion of the joints and is amazing for soft tissue health (tendons and ligaments). Mobility vs. Flexibility These two terms are often used in the fitness community and the meaning is frequently confused with each other.

Mobility has to do more so with how the bones articulate with each other and more reliant on ligaments whereas flexibility has to do with the range of motion in a joint and the length of the muscles that cross that specific joint. An example of flexibility is feeling a sense of tension in the hamstrings when trying to touch your toes. However, a lack of mobility when touching the toes can be seen by rounding of the lower back due to the poor movement of the bones in the ankle (from compensation). Why is mobility and flexibility needed? Both of these two components are needed in order to properly function and for joints to move efficiently. Often times these components are lacking due to repetitive motion, poor posture, incorrect form and a lack of mobilizing and stretching. The problem is we spend too much time throughout the day closing our bodies (i.e. texting on our phones, hours in front of the computer, etc.) and not enough time mobilizing and reversing the process. Adequate mobility is needed to ensure proper joint health and movement. If a joint suffers from a lack of mobility, it is very common to see a joint above/below it compensate and create false mobility. An example of this is the hips being too immobile from sitting all day which forces the lower back to open up in simple movements such as a squat. Flexibility is needed to ensure that the muscles are healthy and that joints have an adequate amount of flexibility. Limited flexibility is usually seen in lifters with poor exercise selection with a lack of overall mobility training. An example would be a powerlifter that only bench presses and has poor flexibility in their shoulders and difficulty reaching behind them. Examples of joint mobility restrictions:  

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Ankle Joint: somebody squatting and having difficulty keeping their heels flat on the ground (puts more pressure on the front of their feet) Knee Joint: hypermobility in the knees can be seen when the ankles and hips become too stable. This increases the chances of receiving injuries such as ACL, MCL and LCL sprains Hip Joint: folding forward from the hips during a squat with difficulty sitting "down" into a squat

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 

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Lumbar Spine: hypermobility in the lower back is often seen when the hips and thoracic spine becomes too immobile. This can be seen during a deadlift and with the lower back excessively rounding backwards Thoracic Spine: lifters having difficulty keeping their chest up and torso upright during exercises such as squats and overhead press. Shoulder Joint: issues grasping the barbell during a squat which can be seen by compensating the shoulder by hyper extending the wrist and potentially leading to elbow pain Cervical Spine: having the head pulled forward and out of alignment, causing a lack of neck movement (i.e. checking blind spot when driving)

Tips to keep in mind: 1. Perform these exercises and stretches dynamically (with movement) prior to a workout. If done post-workout, these exercises can either be done statically (no movement) or dynamically. 2. Hold these stretches anywhere from 30-60 seconds per side or until a sense of relief is felt 3. Slowly ease into these stretches and always stretch to the point of tension, never pain! 4. If you are experiencing any burning, numbness and/or tingling, stop the exercise immediately. 5. Do not wait until there are restrictions before you start mobilizing. Start stretching and mobilizing to prevent these issues from starting! Examples of when poor mobility is seen: Squat:    

Ankle Mobility: rounding of the lower back (posterior pelvic tilt) and/or sitting too far back during the lowering phase of a squat Hip Mobility: folding forward from the hips and/or experiencing chronic hip flexor tension Thoracic Mobility: difficulty keeping the torso upright and/or rounding of the spine during the squat Shoulder Mobility: poor rack position and issues keeping the upper back tight, often times the wrist will be seen hyper extended to compensate

Bench Press:    

Ankle Joint: may restrict your hip drive as pulling your feet towards you may cause limitations to the ankle (more common in powerlifting setup) Hip Mobility: same as above, lifters may also experience the glutes coming off the bench if they have poor hip mobility Thoracic Mobility: may cause chronic lower back pain as the lumbar spine will be forced to compensate to create an arch (more common in powerlifting setup) Shoulder Mobility: shoulders and/or head may be seen coming off the bench and rolling forward which places unnecessary force on the shoulder joint

Deadlift:    

Ankle Joint: issues setting up the deadlift correctly and could cause rounding of the lower back Hip Mobility: same as above, lifters will also experience tight hamstrings during the starting phase Thoracic Mobility: rounding of the middle back, especially if the lifter has shorter arms Shoulder Mobility: not often seen, however, limited shoulder mobility could cause difficulty with keeping the shoulders pulled back during lockout

Hip Flexor Stretch: 1. Kneel on the ground with both legs bent to 90 degrees with the shoulders directly over the hips 2. Place the same side arm as the rear leg up with the thumb facing backwards 3. Gently squeeze the glutes until a gentle stretch is felt Start position Muscles Stretched: 

Quadriceps (specifically rectus femoris) and Hip Flexors (tensor fascia latae, iliopsoas)

Indications: 

Chronic hip flexor tension



Hip impingement related symptoms (hip pain during squats)

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Lower back pain from anterior pelvic tilt

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Falling forward during a back squat

End position

Incorrect (leaning back)

Wall Slides: 1. Stand or sit against a wall with the entire back touching the wall 2. Place the arms to the side with the elbows bent to roughly 90 degrees 3. Reach both arms overhead while keeping the forearm/arm in contact with the wall

Joints Mobilized: 

Start position

Thoracic spine, shoulder joint and shoulder girdle

Indications: 

Poor posture and desk job workers

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Lifters with limited overhead mobility and issues arching during a bench press

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Difficulty keeping upright in a high bar squat and/or conventional/clean deadlift

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Shoulder pain and individuals with rounded shoulders

End position

Incorrect (forearms off the wall)

Seated Lotus Stretch: 1. Sit on the ground and place the soles of the feet together 2. Pull the feet in towards the groin as much as you can and let the knees drop to the ground 3. Slowly hinge forward from ONLY the hips until a stretch is felt

Muscles Stretched: 

Inner thigh (adductor magnus), back of the upper thigh (hamstrings)

Start position

Indications: 

Lifters with hip discomfort and opening their hips up during sumo deadlift



Knees caving in during a squat or deadlift

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End position

Chronic inner knee pain

Incorrect (rounding of the spine)

Pigeon Stretch: 1. Sit and place one leg in front of you and bend to roughly 90 degrees 2. Extend the opposite leg backwards while keeping the chest up and tall 3. Slowly lower the hips towards the ground until a gentle stretch is felt in the buttocks Start position Muscles Stretched: 

Piriformis (buttocks), iliopsoas (hip flexors - rear leg),

Indications: 

Sciatic type symptoms originating in the lower back and referring into the leg

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Sacroiliac dysfunction and piriformis syndrome

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Excessive tension in the glutes and/or lower back

End position

Incorrect (forward rounding of the spine)

Standing Calf and Hamstring Stretch: 1. Stand in front of a squat rack/wall and position the heel as close as possible to the edge of the wall 2. Straighten the body by standing upwards and place the hand on wall for support 3. Slowly hinge forward towards the wall with only the hips until a stretch is felt in the calves

Start position

Muscles Stretched: 

Gasctrocnemius and Soleus (calf muscles), hamstrings (back of the upper thigh)

Indications: 

Butt wink (posterior pelvic tilt) during a squat and/or deadlift



Chronic hamstring and calf tension with limited ankle mobility

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Lifters that are more posterior dominant (tighter lower back, glutes, hamstrings and calves)

End position

Incorrect (heel too far from wall)

Open Book Stretch: 1. Lay on your side with both knees together and bent to roughly 45 degrees 2. With your arms stretched out in front of you, place both palms together 3. While keeping the knees together, open your arms, bringing the top hand to the opposite side until the back of the hand touches the floor

Start position

Joints Mobilized: 

Thoracic spine (rotation) and lower back

Indications: 

Lack of overall thoracic mobility (specifically rotation)



Difficulty rotating the torso (reaching for something behind you)

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Rotating during exercises such as squats, deadlifts or any overhead movements (jerks/snatches)

End position

Incorrect (knees coming apart)

Modified Hurdler's Stretch: 1. Sit on the ground with one leg fully extended in front of you with the other leg bent and pulled towards the groin 2. Place one hand on the thigh (of the extended leg) and keep the chest tall 3. Slowly hinge forward from the hips while reaching the hand towards the foot until a stretch is felt

Start position

Muscles Stretched: 

Hamstrings (back of the upper thigh), gastrocnemius and soleus (calf muscle)

Indications: 

Lifters experiencing butt wink (posterior pelvic tilt) during a squat from excessive hamstring tension

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Difficulty setting up during a deadlift with lower back rounding

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Poor hip and ankle mobility

End position

Incorrect (rounding of the spine)

Standing Chest Stretch: 1. Stand and place one arm on a squat rack/wall slightly higher than 90 degrees with the legs in a staggered position 2. Slowly lean forward and twist away from the arm until a stretch is felt in the chest 3. To intensify the stretch, squeeze the shoulder blades together to hit the different heads of the pectoralis muscle

Start position

Muscles Stretched: 

Pectoralis major and minor (chest muscle), anterior deltoid (front of the shoulder)

Indications: 

Excessive muscular tension in the chest muscles



Poor shoulder and overhead mobility

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Difficulty getting into a strong back squat rack position due to shoulder mobility

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Rounded shoulders and shoulder impingement symptoms

End position

Incorrect (elbow below shoulder level)

Levator Scapula Stretch: 1. Sit on the ground and place one hand underneath the buttocks with the palm facing upwards 2. Rotate the head away from the arm and tuck the chin in towards the chest (pretend to sniff the opposite side armpit) 3. Place the opposite hand behind the neck and gently pull down to assist the stretch

Start position

Muscles Stretched: 

Levator scapula (behind the neck), upper trapezius (upper back)

Indications: 

Anybody experiencing chronic neck tension and headaches



One sided neck pain and/or one shoulder being more elevated than the other



Rounded shoulders and/or anybody with shoulder impingement

End position

Incorrect (not sitting on the hand)

Shoulder Dislocations: 1. Grab onto the ends of a broomstick or resistance band (the wider you grab, the easier the exercise) 2. With the elbows straight, raise the broomstick over your head and bring it behind the body until it touches the lower back 3. Reverse the movement and bring the broomstick back to the starting position in front of you

Start position

Muscles Stretched: 

Pectoralis major (chest), anterior deltoid (front of shoulders)

Indications: 

Anybody experiencing limited shoulder and overhead mobility



Excessive muscular tension in the chest and shoulders



Rounded shoulders and shoulder impingement related symptoms

Execution of the exercise

End position

Conclusion This book was designed to help the readers improve their mobility and flexibility through a series of different exercises and stretches and covers the muscles and joints that are often restricted. Implementing these stretches before and after your workout can help prevent injuries, promote longevity in your sport and most importantly, increase your quality of life! If you have any questions, please do not hesitate to personally contact me at [email protected] For more information on stretches and exercises for lifters, follow me on social media where I post free content that is updated daily!

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