Anabolic Talks

What's the best time to do mobility work? I'm trying to improve my squat depth (hip mobility) and overhead position (shoulder mobility).

Should I be doing this *before* I lift to warm up, or *after* when the muscles are warm?

Both, but they serve different purposes.

**Pre-workout = Dynamic.** Think leg swings, arm circles, cat-cows. You're "opening up" the joint and getting it ready for work. *Don't* do long, static holds (30s+), it can temporarily reduce power output.

**Post-workout = Static.** This is when you hold stretches (e.g., couch stretch, pigeon pose) for 30s-2mins. You're "building" new range of motion.

RecoveryRx is bang on. Dynamic to warm up, static to cool down. I spend 10 mins before every session on dynamic mobility specific to my lifts. Hip airplanes, ankle rockers, thoracic rotations.

For squats, I'll do 5 mins of dynamic hip/ankle work, then I'll just sit in the bottom of a bodyweight squat for 2-3 minutes to open everything up. Then start my warm-up sets.

Dynamic pre, static post. Got it. That makes perfect sense. I've probably been doing too much static stretching *before* my lifts. Cheers!