Mobility Routine for Powerlifting

Are you one of the people who have discovered the glory of the squat, bench press, and deadlift, and are looking to evolve into a fully grown powerlifter, but struggle with some technical keys? Then we’ve got just the right tools for you, in this mobility routine for powerlifting. Keep reading to find out how our simple mobility routine can help you improve your 1RMs.

Why Mobility Matters for Powerlifters

Maybe you’re having trouble squatting deep enough, to find an effective starting position in your deadlift or to master the powerlifting arch in bench press?

Adding mobility workouts to your routine might help improve your performance in powerlifting, if your current mobility levels are below normal.

Once you’ve reached a normal level of mobility and can use your joints through a normal range of motion, you probably don’t need mobility training anymore. Regular strength training can be enough to maintain that mobility, especially when performing the squat, bench press, and deadlift through a full range of motion.

Read more: What Does Stretching Do? Benefits Backed by Science

How Mobility Might Improve Your Squat, Bench Press & Deadlift

• Better positioning. By making sure that you have the mobility to assume a correct starting position, you’ll be able to engage the right muscles, maintain an effective bar path and generate more force in each lift.
• Reduced compensations. Being able to move into the required positions reduces the need for compensations from other joints and muscle groups, helping distribute load more evenly. This will help reduce unnecessary stress on the body.
• Increased range of motion when needed. By improving your mobility, you’ll be able to achieve proper depth in the squat, maintain a stable bottom position and create an arch in the bench press, or reach strong and balanced positions in the deadlift. A longer range of motion isn’t always better, but these are some examples of how normal mobility can help in powerlifting.

Read more: Squat Depth: How Deep Should You Squat?

Common Mobility Limitations in Powerlifting

Mobility demands vary between lifters, and your limitations will differ depending on how you’re built. But there are certain limitations that are especially common in the squat, bench press, and deadlift:

• Squat: Ankle and hip mobility are two common limiting factors for hitting an approved depth and control in the bottom position of the lift.
• Bench Press: Limited mobility in your upper back or shoulder external rotation can make it harder to find a strong and stable position on the bench.
• Deadlift: Limited hamstring mobility can restrict your ability to hinge at the hips, making it harder to reach and maintain a strong starting position in the deadlift.

How to Use a Mobility Routine as a Powerlifter

If you’ve come this far in the article and feel like you are experiencing these issues, you might benefit from a powerlifting mobility routine. But how?

You can either do the mobility workouts on your rest days, or add them on your regular training days. By doing these mobility routines every other day until you’ve reached a normal level of mobility, you may be able to address these limitations.

I’ll go through two different routines in this article – one focusing on the bench press, and one focusing on the squat and deadlift.

However, if you want to get started straight away, without further instructions, you can go straight to the workouts in our workout log app StrengthLog by tapping the links below:

Mobility Workout for Squats & Deadlifts

Mobility Workout for Bench Press

Powerlifting Mobility Routines

Mobility Workout for Squats & Deadlifts

This workout focuses on increasing your mobility so that you can perform the squat and the deadlift without any issues. It focuses on improving mobility in your hips, hamstrings and calves. Keep scrolling for a short instruction to all exercises.

Exercise	Time/Reps
Spinal Twist – Single Leg	30 sec/side – 1 set
Hurdler Stretch	2 min/side – 2 sets
Yoga Squat	2 min – 1 set
Kneeling Lunge	2 min/side – 1 set
Wall Calf Stretch	2 min/side – 1 set

Spinal Twist – Single Leg

How to Do Spinal Twist – Single Leg

1. Lie on your back.
2. Bring one knee towards the chest, and use the opposite hand to pull it towards that side of the floor.
3. Look over the opposite shoulder, creating a twist in your torso. Make sure to keep both shoulders on the floor.
4. Breathe calmly and hold the position for the assigned time, then switch sides.

The spinal twist helps to maintain rotational mobility in the upper back, which can help reduce stiffness and improve overall upper-body positioning.

Hurdler Stretch

How to Do Hurdler Stretch

1. From seated, extend one leg straight out in front of you.
2. Bend the other leg to bring the sole of the foot onto the inner thigh of the straightened leg.
3. Fold forward from your hip, thinking about bringing the chest towards the toes. You can reach for the toes or keep the hands on the ground on either side of the extended leg.
4. Breathe calmly and hold the position for the assigned time, then switch sides.

The hurdler stretch targets the hamstrings, which can help with getting into a more beneficial starting position in the deadlift.

Tip! For a more relaxing stretch you can round the back and bend the knee of the extended leg slightly. This will shift the focus a bit from the hamstring to release more tension in the lower back.

Yoga Squat

How to Do Yoga Squat

1. Stand with your feet about shoulder width apart.
2. Squat as deep as possible.
3. Put your hands together and place your elbows on the inside of your knees, gently pressing the knees outwards.
4. Breathe calmly and hold the position for the assigned time.

In addition to improving mobility, the yoga squat helps you become more comfortable and relaxed in the bottom position of a squat, which can carry over to better positioning and stability while performing the exercise with added weights.

Kneeling Lunge

How to Do Kneeling Lunge

1. Bring one leg forward and one leg back with the front foot facing forward and the back leg with the top of the foot facing down.
2. Place your hands on the floor, or on the hips.
3. Lean forward to get a stretch in your hip flexors of the back leg. Make sure to keep both hips facing forward, and avoid rotating.
4. Breathe calmly and hold the position for the assigned time.

The kneeling lunge targets hip flexor mobility, which helps improving hip extension and reduce compensations during squats and deadlifts.

Wall Calf Stretch

How to Do Wall Calf Stretch

1. Stand facing a wall.
2. Bring one leg forward and the other leg back.
3. With the hands on the wall, bend into the front knee and keep the back heel on the floor, so that you feel a stretch in the calf of the back leg.
4. Breathe calmly and hold the position for the assigned time, then switch sides.

Good ankle mobility makes it easier to reach proper depth in the squat while staying balanced and upright. Improving your flexibility in the calves can also help reduce compensations in the lower body during squats and deadlifts.

And that was the entire routine!
If you want to give this powerlifting mobility routine a go now, just tap below to go directly to the workout in StrengthLog:

Mobility Workout for Squats & Deadlifts

Mobility Workout for Bench Press

This workout is designed to optimize your mobility for the bench press, by focusing on improving shoulder, chest, and upper back flexibility.

Exercise	Time/Reps
Cat/Cow	20 reps
Thread The Needle	1 min/side – 2 sets
Wall Shoulder/Chest Stretch	1 min/side- 1 set
Chest Stretch With Clasped Hands	1 min – 1 set
Kneeling Lunge	1 min/side – 1 set
Camel Pose	1 min
Child’s Pose	1 min

Cat/Cow

How to Do Cat/Cow

1. Stand on all fours, with the shoulders over the wrists and the hips over the knees.
2. For the cat pose, push the ground away and round your spine towards the ceiling. Tuck your chin to your chest and spread the shoulder blades apart to make space in the upper back.
3. For cow, arch your back and bring the shoulder blades toward each other, gaze up.
4. Flow between cat and cow positions, synchronizing with your breath.

The cat/cow helps reduce stiffness in your upper back and makes it easier to find and maintain a strong position on the bench. This can improve comfort and control when setting up for the bench press.

Thread The Needle

How to Do Thread the Needle

1. Start on all fours.
2. Bring one arm under the other by rotating your torso and lowering the shoulder and ear to the mat.
3. Extend the other arm forward, and keep your hips straight over your knees.
4. Hold the position for the assigned time while breathing calmly, then switch sides.

Thread the needle is an exercise which help to improve upper-back and shoulder mobility. That might help you feel more comfortable and stable when setting up for the bench press.

Wall Shoulder/Chest Stretch

How to Do Wall Shoulder/Chest Stretch

1. Stand facing a wall.
2. Extend one arm out to the side on the wall, you can keep it straight, or bent at 90 degrees.
3. Press into the opposite hand to twist and get a stretch in the shoulder and chest.
4. Breathe calmly, and hold for the assigned time. Switch sides.

This exercise helps reduce tightness in the chest and shoulders, making it easier to achieve a stable bench press setup.

Chest Stretch With Clasped Hands

How to Do Chest Stretch With Clasped Hands

1. Clasp your hands together behind the back.
2. Pull the hands down and draw the shoulders back to open the shoulders and chest.
3. Breathe slowly and calm while holding the position for the assigned time.

You can do this stretch both standing or sitting down, do what feels best for you. This exercise helps open up the chest and counter the rounded posture many lifters develop, which can, in turn, support a stronger bench press setup.

Kneeling Lunge

How to Do Kneeling Lunges

1. Bring one leg forward and one leg back with the front foot facing forward and the back leg with the top of the foot facing down.
2. Place your hands on the floor, or on the hips.
3. Lean forward to get a stretch in your hip flexors of the back leg. Make sure to keep both hips facing forward, and avoid rotating.
4. Breathe calmly and hold the position for the assigned time.

This exercise is included to help with tightness in the hip flexors. This can make it easier to achieve and maintain a solid bench press arch and use leg drive more effectively.

Camel Pose

How to Do Camel Pose

1. Stand on your knees, hip-wide apart.
2. Bring your hands to the ankles.
3. Bend backwards and open the heart to get a stretch in the back, chest, and shoulders. Keep your hips and thighs aligned vertically.
4. Hold this deep backbend, feeling the stretch along your spine and the front of your body.
5. To come out, gently return your hands to your lower back and then sit back on your heels.

The camel pose is included to improve extension in the upper body and open up the chest and front of the shoulders. This can make it easier to achieve and maintain a strong bench press arch, as well as feel more comfortable and stable in the setup position.

Child’s Pose

How to Do Child’s Pose

1. Start on your hands and knees, bring the feet together and spread your knees apart.
2. Bring the hips back towards the feet, walk the hands out forward and place the forehead on the floor.
3. Relax and breathe calmly for the assigned time.

This exercise helps counter the extended bench press position by allowing the upper body to relax and move through the entire range of motion. And apart from that, it’s a very pleasant way to end a mobility routine.

That was the entire mobility routine for bench press!
If you want to give it a go now, just tap below to go directly to the workout in StrengthLog:

Mobility Workout for Bench Press

Frequently Asked Questions About Mobility for Powerlifters

Do Powerlifters Really Need a Mobility Routine?
Both yes and no. Mobility training can be useful if limited mobility prevents you from reaching proper positions in the squat, bench press, or deadlift. If you already have enough mobility to perform the lifts with good technique, additional mobility work is usually not necessary.

How Often Should Powerlifters do Mobility Training?
If your mobility is a limiting factor, performing short mobility routines 2–4 times per week will probably help you a long way. Once a normal level of mobility is reached, regular strength training is most likely enough to maintain it.

Should Mobility Training be Done Before or After Lifting?
It depends on the type of mobility work. Dynamic mobility exercises could work well before training, while static or more relaxed stretches are often better suited for after training or on rest days. These powerlifting mobility routines we’ve mentioned here is recommended to do after your sessions, or on your rest days.

Can Mobility Training Help Improve my Squat Depth?
Yes, limited ankle or hip mobility can make it harder to reach proper squat depth. Improving mobility in these areas may help you squat deeper while maintaining better balance and positioning.

Is More Mobility Always Better for Powerlifting?
No. Powerlifting requires enough mobility to reach strong and stable positions, but excessive mobility without sufficient strength and control can be counterproductive. It’s nothing wrong with a really deep squat, but if your top priority is to perform in the sport of powerlifting, hitting competition depth is where your focus should be at.

Can Mobility Training Replace Strength Training?
No. Mobility training can help you access better positions, but strength training is what builds the ability to control and produce force in those positions.

Final Rep

Mobility training doesn’t need to be complicated or time-consuming to be effective.

A structured powerlifting mobility routine can help improve your squat, bench, and deadlift performance while keeping you healthy long-term. If you want guided sessions with video instructions, you can find our dedicated mobility routines for each lift in the StrengthLog app.

Track This Routine in the StrengthLog App

You can find these mobility routines, and much more, in the StrengthLog app — complete with timers, instructions, and progress tracking.