I didn’t realize I needed more mobility training until it was too late.
I was standing over a barbell, about to do a Sumo deadlift, thinking I had covered everything. Besides lacking technique, I lacked the hip mobility to hinge down to pick up the bar without rounding my lower back.
Then, as I hoisted the weight from the floor, I heard a crack come from my spine, and I didn’t think anything of it at the time. But later, my lower back made its presence known, which started an odyssey into the deep, dark hole of herniated disk pain. That was one brutal mistake, which would’ve been a simple solution in hindsight.
My pain will be your gain.
Here, I’ll delve into the forgotten role of mobility training, which is not all about lifting weights. It’s about living your best life without limits.
The Importance of Mobility Training
Mobility is an underrated aspect of fitness, often receiving less attention than adding muscle, strength, and cardio. But here’s the reality: without good mobility, all those strength gains and time in the gym won’t mean much when your joints flip you the bird. Mobility is about moving freely and efficiently, using your joints’ full range of motion. It allows you to reach overhead, bend down, or get up off the floor without thinking, “Ouch, that hurts.”
As we age, stiffness starts to creep in, making everything from workouts to daily life harder. Maintaining mobility isn’t just about feeling limber—it’s about ensuring you can keep doing what you love without pain or restriction. By training mobility, you’ll reduce your risk of injury, improve your posture, and stay stronger for longer.
The Forgotten Role of Mobility Training
Mobility training often takes a backseat to lifting or torching calories with cardio. But here’s the thing: mobility is the glue that holds it together. Without it, your body can’t move efficiently, and sooner or later, you’ll hit a wall in your performance—or worse, you’ll get hurt.
Many people think mobility is just about being flexible, but it’s more than that. Mobility is a combination of flexibility, strength, and control. It’s about moving your joints how they’re meant to move. Focusing on mobility improves your ROM and enhances your ability to lift, run, and move without limitations.
You often don’t realize how much mobility training impacts everything we do until we lose it. And here’s why it’s forgotten: We tend to focus on the bigger picture, like being sexy, but without mobility, you’ll feel restricted and stiff, which can lead to pain and discomfort. It’s like ignoring the foundation of a house. Sooner or later, it’ll start to crack, like my back.
Why Mobility Is Crucial for Your Workouts
Think about these lifts: squats, deadlifts, and overhead presses. Now, imagine doing them without good mobility. If your joints aren’t moving through their full ROM, you’re leaving gains on the table and putting yourself at risk of injury. Your body is smart—it will always find a way to get the job done, even if that means relying on the wrong muscles and joints to do the job.
Mobility is the foundation that supports your strength and keeps you out of injury trouble. The more mobile you are, the better your muscles can perform in those key lifts. When you have a full range of motion, you are working your muscles more effectively and preventing the kind of compensations that lead to injury.
The bottom line is that mobility training will improve your workout performance and protect your joints from unnecessary wear and tear. But where do you get started? Don’t worry; I’ll get to that.
How to Incorporate Mobility Training into Your Workouts
Now you know how excellent mobility training is, but how do you incorporate it into your current routine or get started if you have never done it? Here are three ways to look, move, and feel better.
Warm-Up
The best time to work on mobility is before your workout. Start your workout with dynamic mobility drills targeting the joints you’ll use that day. For example, focus on your hips and ankles if it’s leg day. On upper body days, get your shoulders and thoracic spine moving. A few minutes of targeted mobility work primes your body for lifting, improving your form and reducing injury risk.
Mobility as Active Recovery
Mobility is also great as active recovery between strength exercises. Let’s say you’re doing a heavy set of squats. While you’re resting, throw in some ankle or hip mobility drills. This keeps your body moving, helps with recovery, and reinforces the ROM you need to improve your lifts.
Post-Workout Cool-Down
Once you’ve crushed your workout, don’t skip the cool-down. This is the perfect time to restore your joint’s ROM and help your muscles recover. For instance, spend a few minutes on your shoulder or upper back flexibility after a challenging upper body session. You’ll leave the gym feeling less tight and better prepared for your next workout.
Mobility Drills to Try
Now that you know how important mobility is and where to fit it into your routine, let’s talk about the actual drills that will make a difference. These are simple but highly effective exercises targeting mobile joints like your hips, shoulders, and ankles—where mobility declines as we age.
Prying Squat
This exercise is fantastic for improving hip mobility, especially if you have tight inner thighs. The prying squat strengthens and mobilizes the muscles around your hips, allowing for deeper and more effective squats and helping loosen your hips.
How to do it:
- Hold a light kettlebell or dumbbell in a goblet position and squat as low as possible.
- Use your elbows to press your knees outward while gently rocking side to side.
- Keep your chest up and shoulders down.
Programming suggestion: Perform two sets of 30 seconds as part of your warm-up before legs.
Half-Kneeling Hip Flexor Stretch
Sitting all day tightens your hip flexors, and this stretch helps undo that.
How to do it:
- In a half-kneeling position, squeeze your glutes to tilt your pelvis forward.
- Reach forward, holding on to a pole or foam roll to get your body in optimal position.
- Hold the position for your desired time and then switch sides.
Programming suggestion: Hold for 30 seconds to 1 minute on each side as part of your warm-up or between sets during lower-body exercises.
3-Way Ankle Mobilization
Ankle mobility is critical for most lower-body exercises. The 3-way ankle mobilization improves dorsiflexion and relieves pressure on the knees and hips.
How to do it:
- In a half-kneeling position, drive your knee over your toes while keeping your heel flat. Repeat this in three directions: straightforward, to the inside, and to the outside.
Programming suggestion: 1 set of 8 reps in each direction per side, ideally before any lower-body workout.
Supine Floor Slides
This exercise helps improve shoulder mobility and posture, especially if you spend long periods sitting. It engages your mid- and upper back, which is crucial for overhead movements.
How to do it:
- Lie on your back with your knees bent and your back flat. Start with your elbows bent at 90 degrees and slide your hands up the floor above your head while keeping everything in contact with the ground. Return to the starting position, reset, and repeat.
Programming suggestion: 2 sets of 8-10 reps, either as part of a warm-up or as active recovery between upper body exercises.
Foam Roll Forearm Slide
The Foam Roll Forearm Slide is an excellent exercise for improving shoulder and upper back mobility. It helps your shoulders move overhead like they should, promoting better overhead movement.
How to do it:
- Place a foam roller on the wall and both forearms on it; elbows are at 90 degrees and shoulder width apart.
- Slide the foam roller up the wall while keeping your back flat and core braced.
- Once it’s at the wrists, reach up slightly and roll back to the starting position.
Programming suggestion: Perform 2twosets of 8-10 reps as part of your warm-up, especially before upper-body workouts.
Wrapping Up
If you’re ready to start moving better, feeling stronger, and moving without limits, now’s the time to take action. I’ve designed the 14-Day Mobility Reset program specifically for people like you—whether you’re feeling stiff, dealing with pain, or want to improve your movement. In just two weeks, you’ll notice a real difference in how your body feels and functions.
The 14-Day Mobility Reset includes daily guided exercises, personalized assessments, and the tools you need to progress well after the program. And the best part? It will fit seamlessly into your busy life, with training lasting 15-30 minutes daily.
Click here to sign up for the 14-Day Mobility Reset and start moving the way your body is meant to.
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