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Mobility and stability

Gym (women) / Popular

Improve usable range, control, and joint stability for lifting sessions.

What coaches agree on

  • Ankles, hips, the thoracic spine, and shoulders are built for a big range of motion, while the knees, lower back, and shoulder blades are built to stay stable, so train each joint for the job it actually has. When a joint that should move gets stiff, its stable neighbor ends up taking on extra motion instead, which is often where pain shows up.
  • Follow any stretch into a new range of motion with strength work at that same end range, so the body learns to actively hold and control it.
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  • Spend a few minutes on dynamic mobility drills to warm up before a lifting session, or slot them in as fillers between sets.

Common mistakes

  • Coaches keep seeing the same substitution: instead of moving the joint an exercise targets, learners compensate through a neighbor — flaring the ribs instead of rotating the spine, thrusting the hips instead of pressing through the calf, or hyperextending elbows and knees to lock out instead of holding them with control.
6. Stability vs. Mobility
Advanced

6. Stability vs. Mobility

Coach's take: Sharp, credible explanation of why hip stiffness shows up as low-back pain - excellent mental model.

3.7
Midfoot Mobility
Advanced

Midfoot Mobility

Coach's take: Outstanding — not just the drill, but every way people cheat it and how to catch yourself doing it.

3.5
Creating Foot and Ankle Stability
Advanced

Creating Foot and Ankle Stability

Coach's take: Sharp coaching detail — the cue to catch people faking a calf raise by hip-thrusting is one I use myself.

3.0
Mobility vs. Stability
Advanced

Mobility vs. Stability

Coach's take: Smart content, but rambling delivery makes you work hard for it.

2.7
The Goblet Squat
Beginner

The Goblet Squat

Coach's take: Good squat coaching; mobility angle is thin.

1.5