Yes, we all want to build strength and size. It’s the primary reason why most of us lift weights.
But though hitting the weights will always be the meat and potatoes of your workouts, you can’t neglect the little things. In particular, mobility becomes an issue if you’re not careful.
Mobility refers to your range of motion at a joint. There’s a maximum range of motion allowed by your anatomy, and then there’s the range of motion you need for your sport and workouts. The latter is what you’re trying to achieve.
If your range of motion isn’t up to par, it will be impossible to perform your sports skills or exercises with proper technique. The results: compensations, impaired performance and an increased risk of injury.
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For example, there’s a good chance your glutes won’t be able to fully contribute when you sprint or perform other athletic skills if you have tight hip flexors—and that will limit your speed and power. Or performing any overhead exercise without arching through your lower back will be difficult if you have tight lats.
That’s why the Gronkowski brothers prioritize improving mobility in their workouts. Despite their strength and size, their joints aren’t muscle-bound and they have the mobility to move without restriction.
Add the following 5-minute mobility circuit inspired by the Gronks’ mobility routine before or after your workouts. The exercises are demonstrated on the Gronk Fitness Stretch Machine, which offers a convenient station to perform the entire mobility circuit. However, you can perform these exercises with other common pieces of equipment in the weight room.
Hold each stretch for 30 seconds, stretching only as far as comfortable. Take deep breaths and increase the stretch as you exhale.
Hip Flexor/Quad Stretch
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