Powerlifting demands specific mobility for competition standards. Squat depth requires hip and ankle range. Bench press benefits from thoracic extension. Deadlift setup needs hip hinge mobility. Powerlifters need targeted mobility that supports rather than compromises strength. Mobility serves the lifts. Not flexibility for flexibility's sake. Get your personalized routine: Start your 14-day free trial Squat Depth Competition depth requires hip and ankle mobility. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. Bench Setup Arch position needs thoracic extension. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. Hip Hinge for Deadlift Setup position requires hip mobility. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. JME 161 Sitting in your chair, raise one arm above your head and rotate your upper body in the other direction to feel a gentle stretch in your side body. Shoulder Health Bench press stresses shoulders. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 52 Hug one arm across your body for a gentle stretch. Hip External Rotation Squat stance depends on hip rotation. JME 134 One leg at a time, internally rotate your leg - either standing or sitting in your chair. Focus on the rotation - and do it controlled. JME 133 Bring one ankle up to rest on your knee. As you sit in this cross-legged position, rotate your upper body toward the floor to feel a gentle stretch. Don't force your end range - do what works for you. Powerlifting Mobility Protocol Lift-specific prep before training. Recovery after heavy sessions. Maintain competition positions year-round. Powerlifting Mobility Programming simplmobility provides powerlifter-focused routines. 2-3 minute sessions support competition lifts. Start Your Free Trial