Top Mobility Exercises for Weightlifting (Upper and Lower Body)

Follow Me on IG: Coach_ZT
$1 Weightlifting Programming: Patreon.com/zacktelander

[@shogun1650]

Just putting this here to refer back to - Incline Behind The Neck Press - First snatch grip, then jerk grip - 3-5 sets x 10-20 reps - Before and after training - Strap Supported Bar Hang - Bodyweight in hands - Depress scapula, head through - 3-5 sets x 30 sec - 2 min - Before and after if beginner, after if otherwise - Handstand Hold - Wall for balance, not support - Weight in hands - Aim fingertips to wall - 3-5 sets x 30 sec - 1 min - Before and after if beginner, after if otherwise - Deep Squat for Time - Toes forward - Driving knees out - 5 min - Deep Jerk Style Lunge - Both ankles pointed out - Sink hips down gently - Adjust posture when ready - Extend overhead when ready - 2 min each side - Before and after training - Side Splits - Point toes forward - 30 sec holds, vary widths - Don't overexert - Before and after training

[@summerofsais]

You are a king.

[@hectoralvarez4603]

Zack Thanx man. Will incorporate these movements into my routine. Appreciate it

[@NaturalHypertrophy]

Bodybuilder who does oly lifting movements as accessories checking in

[@Tetzll123]

Dont

[@dmonburner8791]

ello NH, we meet again. I am still waiting on that magic carpet, where is it.

[@joshuamclean4588]

@@Tetzll123 why not?

[@viiiRA_]

That's kind of weird.. isn't the majority of bodybuilding training isolation work? i.e. accoesry work. Olympic lifting are compound lifts. This just sounds like crossfit..

[@joshuamclean4588]

@@viiiRA_ bodybuilding is building a physique no rules anout how u do it. Compound movements are great with some isolation

[@vinsonhan21]

Underrated Channel people sleeping on.

[@suburiboy]

and of course the reason you want the toes forward is to prevent reinforcing the application of reverse movement technology.

[@zacktelander]

Lolllll

[@Wut123]

Its a backflip

[@andremaldonado7410]

@@zacktelander hey Zach I got a question for ya, have you ever trained someone with a rib cage tilted to the left or right? I asked my doctor if there would be any issues with me starting weightlifting but he said he had no idea. My main concern is that my "chain" down the floor as it were wont be straight, but more twisted

[@anonyme103]

haha you still remeber that !

[@Mullp05]

@@andremaldonado7410 rewrite that comment outside a thread add scoliosis or Smth and get it more to the top of the comments

[@DavidH373]

I was so surprised when I was in the jerk position of the squat how hard it was to get my arms into position, and overhead with a light bar how difficult it was to perform a squat. I hadn't even tried it yet but did not expect these lifts to be limited by mobility in so many joints. I am insanely locked up from a stroke I suffered as a child and am surprised everyday how weightlifting has brought back my mobility and dexterity. Astonishing weight training at heavier weights isn't recommended more for rehabilitation.

[@R.H160]

I'm a competitive powerlifter and I've been using these exercises to great effect. Turns alot of this stuff also helps get your hips and shoulders ready to squat, dead and bench too! Thanks zach!

[@laurietruck]

This is class. Thanks Zack for being so generous with your advice.

[@thebarbellboi]

Definitely one of the most under rated channels on youtube. cant wait to see more content, Zack!

[@SisypheanRoller]

I keep coming back to your old videos Zack. Your videos helped me a lot when I first started and just recently I've got back to lifting again after a 3 year hiatus. Looking forward to incorporating these into my pre-workout mobility drills. Thanks Zack!

[@JadenZeCreator]

This was a great video Zack! Amazing editing and narration, glad I found this, cheers.

[@thewholedude.youtube]

This is whole channel is a goldmine.

[@vimarvikerland9765]

This was very informative. Gonna try this. Thanks for making this great video!

[@tech67999]

Needed this video, super excited to do this as well!

[@bradleycromie1578]

I really enjoy the content 😊 your channel is great. Keep doing what your doing bro

[@michael.penrod]

Perfect video Zack, well done 👏👏👏💪💪💪

[@Alexr26]

To be honest, your deep squat 5 min warm-up video, and your snatch warm-up video; helped me, like, A LOT. I still need to work on stability to do sit slot presses. However, I can't thank you enough for your videos Coach ZT, I will support you as a patreon as long as I can.

[@dominicbowers3184]

This is a brilliant video. Thanks so much

[@sambsialia]

Probably your best video for me.

[@chrism45]

So much good info in this video. I need to make a list it's so much

[@artyomklok8526]

Keep it simple stupid! I like that approach both in strength and mobility training. Simple things such as deep squat position for time and bar hang are so powerful and so underrated. Thank for your job coach!

[@tamborvivo]

Great video! Thanks so much!

[@MantisCalisthenicsTraining]

Funny as I was watching, I was thinking of the similarities to a HS and then boom HS hold. Great video, Deep Squat/Hanging easily two of the best out there.

[@999teach]

I find your videos extremely instructive ! thank you , you should be more populate in you tube

[@aziz10_]

You have upgraded your montage dude that is great !

[@LoveJJWiley]

Thank You !💪🔥

[@jordanmichael8747]

Thank you, Jeff.

[@deocamPOP]

You tha man!

[@TheNunakun]

Gold content!

[@jacob_7567]

Now that’s some Jeff mobility

[@DJDavidShmosh]

Not Jeff plates though.

[@ShinSuperSaiyajin]

DJDavidShmosh ouch hahahaha

[@DJDavidShmosh]

Ramil Javier I wouldn’t be as harsh if Jeff actually addressed the issue. He’s ignoring it though. I don’t hate him but just ignoring it is losing my respect

[@ShinSuperSaiyajin]

DJDavidShmosh even I didn’t like his latest response too. I thought he can do better. Loved his advice and how he shares his knowledge on nutrition, exercise, and physiology. But not addressing the fake weights issue is making me lose respect slowly too

[@DJDavidShmosh]

Ramil Javier I’m in the exact same boat. I’m also a nursing major who loves physical therapy and am considering switching to that major. Jeff really does have great advice when it comes to injury. But he needs to address this issue on his channel with sincerity and honesty. I feel like I can no longer recommend his videos until he does that.

[@Chris_Jenkins_Wales_Strongest]

Great stuff👍

[@horny4violence]

Next up, "power bottom mobility excercises"

[@ajinajia7990]

Your the best zac

[@nikoszervas218]

Great video man,can u also make a video of mobility for very stiff ankles

[@SchmidtyFilms]

Like I said...You have the lower body and you have no upper body, you got a problem building...wait a minute. You have the upper body, and you have no legs, you got a problem building your legs. You have the upper...you have the lower body and you don't have the upper body, the upper body, it is easier to build. So if you have the lower body and you don't have the upper body, it is easier to build the upper body. You have the upper body and you don't have the legs, you got a problem building the lower body... No, you don't understand. You have the upper body, but you don't have the lower body, you got a problem building downstairs. You got the up- legs on the bottom, it is easier to build on the top, so you don't have much as a problem. Yeah.

[@LilTreat]

Hey it me, Janoy Cresva big U2 celery, put me in movie Zack, just charge 15, 20, 50 buck, jussa lil treat hue hue hue

[@thecrystaltide3757]

He speaks the language of the gods

[@Jotaromilktea]

Guys, I think he’s onto something.

[@Porkylily]

I had a stroke reading this and fucking died

[@jonh.1770]

will add the upper body ones in everyday for a month and will report back..great video..thanks

[@Adam-hp5hj]

Status report

[@angelmonroy7044]

Man, this channel it's so underrated it makes me mad. Thanks coach.

[@ClayHales]

I started doing the deep squat for time after your other video, and it fixed my butt wink. Still not where I want it to be, but it is a lot better. Recently I've been putting a barbell on my knees in the squat. It's something I've seen Chinese lifters do in warm ups. I like it, and I feel like I can sit in the squat longer with the barbell.

[@AfferbeckBeats]

Bar on the knees stretch is excellent, but you need to load it to really get benefit from it, and you NEED to keep proper foot positioning or it will lead to some combination foot/heel/ankle/knee injury. You can fully relax everything in that stretch except for the feet which need to be flexed and forcing the knees directly over the toes, not allowing the feet/ankles/tibias to roll or twist in any direction. It's a very versatile stretch that you can use specifically for the ankles with your feet close together (or even touching) and as much extra heel height as required to get enough angle to put the stretch on the ankles. You can also ease the stretch wider with each set, ideally building up to slightly wider than your receiving position in the lifts. This is the best way I've found to improve mobility and stability in the receiving position, as well as the start position. I feel like I get a good stretch with just 40kg, but I do go up to 80kg which is very intense for me and I don't feel like I need to go heavier. I've seen Chinese lifters do like 120kg. 10-30 seconds fully relaxing followed by 10-30 seconds 'active' as though I were actually receiving a lift.

[@ndi5670]

I use a band, applying tension and holding it overhead in the same position as the rack position for 30 seconds x 3 sets. And then add in the squat movement. 30 seconds x 3 sets.

[@Wut123]

Hey thanks jeff

[@kmidst_fn5225]

Tight ankles, especially the top side tendons can REALLY get in the way of a deep squat. It would be cool to see some methods made for weightlifters to help fix that tightness.

[@signs80]

a lot of people do the barbell on knees ankle stretch, but ankle mobility is pretty genetic from what I've heard, few people ever get much improvement overall

[@kmidst_fn5225]

@@signs80 Do you mean long lasting change? Because if I do some ankle stretches, I can generally squat lower with heels down after. I can't tell yet if that's a lasting effect though.

[@signs80]

@@kmidst_fn5225 You can get some extra depth, but I think most people are limited by the structural limitations of the bone in the front of the ankle. You can maintain some ankle mobility gains long term but you have to load the muscle in the new range of motion. I guess a good example here would be doing some calf raises with your toes/ball of foot on a high enough surface that you feel a stretch in your calf/Achilles tendon at the bottom and slowly raising yourself up into a tiptoe stance

[@SachAlvarez]

what are the best exercises if i wanna move like jagger

[@zucinnied]

Prolly snorting anything and everything

[@NaturalHypertrophy]

lots of C.

[@zacktelander]

Sid .Mohorovich yeah there’s really not much more to it. Make sure you eat a meal of fish and chips every 48 hours. Other than that just have a ton of cocaine and marb reds at your disposal.

[@james31666]

Zack Telander what if I want to move like Jeff?

[@SachAlvarez]

@@james31666 no man let the joke go

[@fleshmotorcycle9427]

THANK YOU

[@LANTENVIEW]

Thank you

[@ricedonut]

great jeff editing

[@SKTom0]

wow very informative thank u jeffrey salamander

[@mattylow5235]

Hey Zack, thanks for the great content as always! If one was to put these together for a mobility session before/after a workout, would you perform them in this order? Or does it not really matter?

[@matej7683]

Start from the top, upper body mobility is really important when squatting with weights.

[@PallOlavsson24]

Gold!!

[@konstantinosdimitriadis3839]

Thank you for the content! Does this fall into the category of static stretching? If so is it ok to do it for 30+ seconds as a warmup?

[@TheTkrum]

Double kettlebell OHS for the win. Overhead squat jumps awesome Overhead walks. Go heavy. Alternate the grip. Set a goal.

[@Ifailatlife1991]

Ankle mobility video :D

[@hakonaurlien2698]

Or jerk grip sotts press. Light squat jerks are also good for warming up

[@kishmathl5460]

Tanq tanq very useful exercise love from India😍

[@jorgedsp]

Hey Zack, how often would you recommend doing these movements? Beginner weightlifter here struggling with keeping a vertical form at the bottom of the snatch :(

[@krombopulos_michael]

I was getting pain in my right knee from squatting and just today took a video and noticed how imbalanced I was, with my right knee being much closer to the floor at the bottom than my left knee. I think it may be due to ankle mobility. So I was pretty happy so see this suddenly show up in the feed. I really should give these a try and see if they help me correct my form.

[@matej7683]

A cue that helped me was to imagine a tripod between my thumb, pinkie and heel. You have to put the same ammount of pressure into these three points all the time.

[@getstrongby4038]

Love the behind the neck press, but I have no incline bench 😢

[@caguama.charlie]

Larry wheels in the video casually strict pressing 405

[@toomuch9762]

Technically not a strict press

[@maxirhyme]

more like a standing chest press, insane nonetheless.

[@sbwke9432]

Love the video, just one question. Don't you feel that the side splits could place excess pressure on the knees and risk injury, especially when you are unable to achieve much depth?

[@AfferbeckBeats]

I've been doing them lately and I don't feel any pressure on the knees. I feel it intensely in the outside of my right calf/ankle, and in the front and outside of the hips, with my body compensating by using a ton of lumbar extension. You can make it a lot easier by leaning forward and touching the ground, turning it more into a hamstring stretch, then trying to stand up into it.

[@johnsontan345]

Giraffe senpai, do you have any knowledge about nerve pain during stretches and how to treat that? Over head movements always seem to agitate my nerves and make them flare up.

[@javiersanz29]

I'll be honest, Zack. What helped me a lot was that 5 minute flat footed deep squat. I might point my toes out too much as it is impossible to squat with paralell feet.

[@zacktelander]

It’s not impossible! Just slowly take time and work on it!

[@AfferbeckBeats]

Try squatting with your feet parallel around a bumper plate, barefoot or with wl shoes. Unless you're very short where that will be too wide, or very tall where that will be too narrow. If you feel a lot of twisting in the knees on the way down, that will be a lack of internal hip rotation and you should improve that.

[@alanlawson6669]

What a great video ! wee bit different from your usual vids but loved the layout and style :)

[@henryaugustine9853]

Do you have any tips for someone with a chronic overuse labrum injury if you have trouble getting back to the overhead position?

[@MonkeyBarsEveryday]

4:04 I love this movement to stretch my lats

[@xGaviJax]

Do you straighten your legs when you do the side splits? I have pain on both side just at the muscle insertions next to the knees.

[@seafoohotman]

I appreciate the time under tension exercises rather than the "do 10 reps of this for three sets"

[@ishan495]

Nice drills gorgeous

[@Andy-th2tn]

Hello, Zack

[@tehArgento]

Bar hangs are the shit, can confirm

[@CoachAgung1]

Ross Edgley support em too. And he gets all sciency in em

[@ajinajia7990]

Hey jeff hope you respond how should i set my diet and im 64 kg . I mean how much should i take in protein nd carbs and fat

[@matej7683]

Face pulls

[@somedude84961]

What do you think of the sots press? Either from the front rack, or behind the neck snatch grip?

[@hanswurst1541]

helped me a lot, i hate it but i do it twice a week

[@AfferbeckBeats]

The behind neck version is going to be tough enough for most people. It's a great way to make your body figure out how to relax into a squat while also being active and stable to do the lift.

[@zafer7368]

I thought I had bad ankle mobilty turns out I have some very very good ankle mobilty, I tried the deep squat with toes forward and I was able to go ATG comfortably

[@maccrawford5907]

You say you don’t have mobility in your ankles, but it seems to me that your hip flexors and T bands in your thighs are too tight. Tight hip flexors and t bands tend to protrude your feet outward making you more bowlegged and cause your feet to push outwards. I’m not a physical therapist, and obviously not as knowledgeable on weightlifting as you are, but stretching my hips and t bands have greatly helped my mobility and keeping my feet straight. You put out great content btw and I’ve implemented a lot of it into my workouts so keep up the great videos!!

[@LeoJGym]

I'm just here for 1 minute of looking at Larry Wheels' back.

[@xXAkitokunXx]

Ask Juji for splits he's pretty good about it

[@thomasbaerten]

Is the bar hang an active or passive hang?

[@cartermay4898]

Will pointing toes out retroreactivate my reverse cardioplanular ligament torsion?

[@HkFinn83]

Yes and no Sorry to keep you waiting for answer, hope this helps

[@shantanubharvirkar7759]

Hello jeff

[@Ayadi98]

Is there any reason you went for the pull up grip instead of chin up grip? (palms facing forward vs back)

[@zacktelander]

It mimics the overhead position (pronated) in the clean and jerk or the snatch.

[@zg4705]

because chin up grip is a a supinated grip. like he explained at 5:00, when holding a barbell, one's grip is pronated, just like in a pull up grip.

[@AfferbeckBeats]

You can move between all kinds of grips, they're all good, just pronated is more weightlifting specific

[@meatsack3938]

When doing the squat exercises, is footwear an issue? Should you avoid wearing lifters ?

[@jdh7144]

Yes, avoid lifters for *mobilization*. Flat foot squat. Socks only or flat trainers. If you can squat with a flat foot the ankle mobility given to you by lifters will just be a bonus. Wearing lifters with weight may be a good idea that you will need to decide yourself.

[@AfferbeckBeats]

I personally cannot squat below parallel without heel height, I have to lean my torso over damn near parallel to compensate. I've been improving this shit for ten years so it's never going to get much better than it is. A problem when you lack ankle ROM is that trying to stretch in a squat doesn't stretch your ankles much because they're not a position that's placing much load on them. Adding heel height tilts the angle so they actually get a stretch.

[@vaughn7493]

First, jeff

[@matthewsilcox9687]

96th

[@Kus519]

Hi jeff

[@iliachakarov7285]

A tip for the splits in the end. If you find yourself doing Zack’s version it is not that you are immobile. It is just your thigh bone colliding with your hip bone. You should either point your tors up or stick your butt out( like anterior pelvic tilt it) in order for them not to collide and to sink deeper!!!

[@xXAkitokunXx]

Maybe people have different hip size sockets or what not? Maybe they squat like that maybe?

[@getstrongby4038]

What if I cant hold the deep squat for long? How quickly should I look to progress?

[@jdh7144]

Be patient. Getting that squat mobility can take *months*. Don't wait in a hurry.

[@AfferbeckBeats]

Figure out what limits your ability to squat comfortably, probably things like ankle ROM and lack of internal hip rotation, work on those before your squat stretching. Experiment with different heel heights and stance widths and figure out what where your body likes to be and where it doesn't and use that to help improve.

[@getstrongby4038]

@@jdh7144 definstely not in a rush, it took me six months to be able to squat to proper depth. I just csnt stay there very long haha. Plus keeping toes straight forward is proving to be challenging.

[@getstrongby4038]

@@AfferbeckBeats thanks. I actually don't have an issue getting down at all, I can squat atg quite comfortably just cant hold it for 5 minutes. Especially not with as wide a stance as zack is using. Why do you say internal hip rotation? I've never heard that being an issue on squats before

[@The_Argent_Inferno]

For the algo

[@koreaface]

I feel like at one point when the weight gets too high. Your wrists are going to bend

[@mightymonke2527]

1:34 bro when u can strict press a monster clean and jerk mobility is the last of your worries

[@hasanu.1117]

yea but that's not look healthy tho

[@cambodiavlogs6832]

It not hard to do a deep squat but it hard not to shit when doing it

[@Leo.witchere]

"Wrists need to be stacked" *shows a video of a dude with the wrists in the less stacked position*

[@aberges]

I need to see somebody with poor mobility do these. Because when I watch someone who's already good and then I do it, I feel like I'm failing...

[@ceddy8286]

But I thought the Seedman said squatting deep would make my mobility worse? He has a PhD so he's gotta be right, right?

[@locasailor]

becarefull.. crossfitters might make the squat for time in a competition

[@tomchurchill6958]

Anyone know why he chooses to wear strength shop lifters?

[@getstrongby4038]

Are you asking why?

[@sebastiancochet5672]

Does anyone know his real name?

[@permol4861]

Taller guys tend to have a longer, less angled femoral neck, which prevents them from sqating with toes pointing forward. U shouldn't be forcing it in that case. Have you tried downward dog pose for calf stretch? Or placing weight on your knees while in deep squat position. Also placing something under your forefoot to elevate it while squating/stretching does a great job for calf stretch too.

[@livemorededicated3881]

jeez cant even do the first one so tight elbow cant even raise at 90 degre

[@m413859]

You can spot expertise when coaches shy away from absolutes. “ narrower” vs “typically wider” 🧘🏻‍♂️

[@zsahe21]

No cossack squats? Sad

[@zsahe21]

loved the incline behind the neck press though

[@mathiastegtmeier9714]

Your weightlifting shoes makes it look like you’re wearing white socks in sandals

[@sirgermaine]

Just get off the couch and into a squat when it's called out and stay there to the end

[@AfferbeckBeats]

I don't like the advice of 'just sit in a squat bro' and hoping the body adapts properly before it gets injured. People with mobility limitations need to figure out what they are, do specific things to improve them, then apply the new range of motion to things like a squat right after. You can't skip to the end with this stuff or you just get injured.

[@sirgermaine]

@@AfferbeckBeats it's not like telling someone to grab a big weight, if you can't sit in a squat that long you just stop

[@authenticbaguette6673]

Damn that chest supported BTN press thingy .. I have always done that for hypertrophy purposes lol