Should Weightlifters Stretch?

Good Idea or Bad Idea?

As a weightlifter, you know there are good biomechanics and bad biomechancs for hoisting objects off the ground and catching them overhead.

You also probably realize that, if you can't achieve a good position, your mobility, flexibility and range of motion (ROM) is lacking.

However, despite the proven benefits of mobility, athletes continue to lack fundamental ranges of motion that they need for squatting & olympic lifting.

Why? Sometimes it's a lack of knowledge. Other times it's sheer laziness. However, the last reason is; they fear stretching will kill their strength & power.

Where Did This Fear Come From?

Well, there is actually some research out there that indicates a potential loss in strength and power if extensive static stretching is done prior to speed/power events. However, IMO, this is not the full story.

For example, if the static stretching is not too extensive prior to doing something explosive, the loss in power output is minimal. Furthermore, if a full warmup is done in-conjunction with the stretching, then the loss is non-existent.

Secondly, setting aside the the speed/power loss concern, ask yourself what your true goals as a weightlifter really is.

This is so important because not all athletes are created equal.

How much mobility work & stretching you do prior to a workout depends on which category of athlete you are and what your baseline range of motion is.

Are you a competitive weightlifter or are you a recreational athlete?
Are you naturally flexible or are you naturally stiff?

Based on these factors, you need to decide where you fit on the spectrum of how much mobility work is necessary prior to a workout.

As with most things, it comes down to weighing the pro's and con's:

Possible Positive Effects of Mobility / Stretching

Increased joint ROM due to decrease in muscle stiffness / tone.
Increased joint positioning during exercise (due to balance of muscle forces acting on the joint.)
Reduction of injury (catching a snatch or clean in a bad position only has 2 fixes: technique or range of motion.)
Some research even suggests an increase in performance (improved force and power output over time.) My hypothesis is that this has less to do with stretched out muscles being more powerful and more to do with being in better biomechanical positions to produce force.

Possible Negative Effects of Mobility / Stretching

Potential acute reductions in muscle performance including max strength, power, speed-etc happen when static stretches are done just prior to exercise.
You use mobility / stretching as an excuse to not do the hard work of getting fit & strong.

The Take-Home Message?

The importance of these findings suggest that athletes who rely on optimal strength, power, and explosiveness should use stretching and mobility work as needed depending on:

Whether they are a "performance" athlete or "recreational" athlete.
Whether they already have enough ROM to get into perfect biomechanical positions.
What their risk tolerance is if they are missing key ranges (are you willing to risk an injury for a PR?) Sometimes its appropriate! Many times it is not.

In athletes whose range of motion is clearly a limiting factor, (recreational athletes) they should liberally use various flexibility & mobility techniques until they have adequate range of motion for the task at hand.

What Mobility / Stretches Should You Do?

As a weightlifter, you need very good range of motion in your:

Ankles / dorsiflexion
Hamstrings / hip flexors
Glutes / adductors
Internal and external rotation of the hips
Shoulders / thoracic spine
Wrists

There are a variety of static stretches, PNF stretches, self-myofascial techniques, etc out there that you can choose from. In fact, you can spend a lifetime on YouTube pulling together all kind of exercises (some good, some bad.)

If you want to skip all that and go straight to the best exercises for the entire body, check out Flexibility University or my Deep Squat + Super Shoulders Bundle.

These mobility exercises & stretches are some of the best practices I've borrowed from top weightlifters around the globe, as well as some personal favorites that I used to overcome hip impingement and develop a nice deep squat. Enjoy!