Mobility · Preparation

Mobility that supports the lifts

Stretching earns its place when it improves the positions you need: a strong hinge, a stable squat, a comfortable rack and an overhead lockout.

Before training

Use controlled movement: ankle rocks, squat pries, hip hinges, arm circles and light halos. The goal is to prepare, not to tire yourself out.

After training

Spend more time on the areas that limited the session. Breathe slowly in comfortable holds for the hip flexors, calves, lats and chest.

Practise positions

Mobility improves fastest when you own the new range. Follow a stretch with a controlled squat, press or carry that uses it.