Mobility for Lifters: Improving Range of Motion for Olympic Lifts

Mobility is a huge component of training. 

Specifically for Olympic Weightlifting, it’s the MOST important component. 

Without proper mobility, you will find yourself compensating with poor food, which therefore increases the risk of injury. 

I can promise that if you work on your mobility, you will see improvements in your training, and we promise you will see those weightlifting numbers go up. 

COMMON MOBILITY RESTRICTIONS 

These are the common areas that will impact weightlifting movements the most. 

Ankle Mobility: Limited ankle mobility can affect squat depth and stability during movements like cleans and snatches. We want to aim for our knees to track over our toes in a squat. 

Hip Mobility: Tight hips can compromise your ability to achieve a deep squat position. This will especially affect your snatch, as being in an overhead position while in the squat requires even more mobility.

Thoracic Spine Mobility: Insufficient mobility in the upper back can lead to rounded shoulders and difficulty achieving an upright posture in all overhead movements.

Shoulder Mobility: Restricted shoulder mobility can hinder proper positioning in movements such as overhead squats, snatches, and shoulder presses.

CONSISTENCY

Mobility requires consistency, like training. Choose s pecific days (and or times of the day), to do your mobility exercises. That might be before class, after class, in the morning or before bed while you're watching TV. 

Whatever works for you and is going to allow you to be consistent. 

Don’t overcommit, but just start small with a few days a week, then slowly build it into your routine so it's a part of your day, just like training is.