We train our muscles en masse, but what about our mobility ? Whether you are a powerlifter, bodybuilder or recreational athlete – mobility is essential to guarantee strength, control and injury-free training. In this blog you will discover what mobility training is, why it is important and how you can cleverly integrate it into your schedule.
💡 What is Mobility Training?
Mobility is the ability of your joints to actively and controlledly move through a full range of motion . Think of being able to squat deeply without lifting your heels off the floor or extending your arms overhead without arching your back.
Mobility is different from flexibility:
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Flexibility = passive reach (think: doing the splits)
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Mobility = actively controlling your reach (think: deep squat with control)
🔥 Why Mobility is Important for Fitness
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✅ More strength : You can only really develop strength if you perform an exercise completely and correctly.
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✅ Fewer injuries : Stiff joints lead to compensations, and that = risk.
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✅ Better technique : Think squat, deadlift or overhead press – mobility determines your posture and depth.
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✅ Faster progress : By moving more efficiently, you use your energy better.
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✅ Faster warm-up & recovery : Mobility exercises promote blood circulation and coordination.
🏋️♂️ Key Areas for Mobility
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Hips – for squats, lunges, deadlifts
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Ankles – for balance and depth in squats
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Shoulders – for overhead exercises & bench press
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Thoracic spine (upper back) – for posture and breathing
🧠 Examples of Mobility Exercises
Use them during your warm-up or on rest days:
🦵 Hip mobility
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90/90 Hip Rotations
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World's Greatest Stretch
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Frog Stretch (mobility + adductors)
🦶 Ankle mobility
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Wall Ankle Mobilizations
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Banded Dorsiflexion Stretch
💪 Shoulder mobility
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Shoulder Dislocations (with stick or strap)
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Wall Slides
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Scapular Push-Ups
🌀 Upper Back (T-Spine)
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Open Book Stretch
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Cat-Cow
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T-Spine Extensions on foam roller
🗓️ How often should you train mobility?
💬 Tip : Do mobility training at least 3x per week or 5-10 minutes before each strength training session .
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Combine with your warm-up
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Do specific exercises that target the muscle group you are training that day
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Or schedule 1 “mobility session” on a rest day for 15–20 minutes
🏁 Conclusion
Mobility training is not an “extra”, it is the foundation of your fitness routine . Getting stronger starts with better movement. Whether you are just starting out or have been training for years: invest in your mobility and you will immediately notice a difference in strength, technique and injury-free training.
🔗 Want to integrate mobility into your training plan? Send us a DM or check out our articles on warm-ups and functional training on 4WHEY.nl.
💬 Let us know in the comments: what exercise would you like to improve with better mobility?