Mobility Training: Why It Belongs in Every Strength Programme
Flexibility and mobility are not the same thing. Mobility - the ability to move actively through a full range - determines how well you train and how injury-free you stay.
Flexibility vs. Mobility: An Important Distinction
Flexibility is passive - how far a muscle can lengthen when an external force is applied. Mobility is active - the range of motion you can control under load. A gymnast may be flexible but lack the hip mobility needed for a safe heavy squat. For training purposes, mobility is what matters.
Why Mobility Limits Performance
Restricted mobility forces compensations. Limited ankle dorsiflexion causes the heel to rise during a squat, shifting load to the lower back. Poor thoracic extension pushes overhead pressing stress onto the shoulder joint. Hip flexor tightness inhibits glute activation during the deadlift. In each case, the restriction doesnt just limit range - it redistributes force to structures not designed to bear it.
"You cannot fire a cannon from a canoe. Mobility restrictions dont just limit movement - they determine where injury eventually occurs." - Gray Cook, FMS
The Three Components of Mobility Work
- Joint capsule work: Controlled articular rotations (CARs) that lubricate and maintain joint health.
- Active stretching: End-range loading where you actively resist the stretch, building strength in the extended position.
- Motor control drills: Patterns that teach the nervous system to access range you already have.
Where to Add Mobility in Your Week
| Timing | Type | Duration |
|---|---|---|
| Pre-training warm-up | Dynamic mobility, CARs for working joints | 8-12 min |
| Post-training cool-down | Active stretching for tight areas | 5-10 min |
| Dedicated session | Full-body mobility work, yoga | 20-40 min |
| Daily micro-practice | 2-3 key movements, e.g. hip 90/90 | 5 min |
Mobility in Practice
Identify your three biggest restrictions - most people share ankle dorsiflexion, hip internal rotation, and thoracic extension. Address those three for 10 minutes before every lower and upper body session respectively. Consistent daily work on specific restrictions produces measurable improvement within four to six weeks.
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