Mobility for Lifters: Unlock Tight Hips and Shoulders

Mobility is not stretching. It is active control through a full range of motion. For lifters, tight hips and shoulders are the most common limitations.

The 10-Minute Routine

### Hips (5 minutes)

1. **90/90 Hip Switches** - 2 minutes. Sit on the floor, rotate knees side to side.

2. **Cossack Squats** - 10 reps per side. Sink into each position and hold 3 seconds.

3. **Hip Airplanes** - 10 reps per side. Hinge forward and rotate the lifted leg.

### Shoulders (5 minutes)

1. **Wall Slides** - 15 reps. Keep ribs down, slide arms up the wall.

2. **Thread the Needle** - 10 reps per side. From all fours, thread one arm under the body.

3. **Band Dislocates** - 15 reps. Use a light resistance band.

Do this daily, ideally before training or first thing in the morning. Consistency beats intensity for mobility work.