Mobility & Injury Prevention

People use "mobility" and "flexibility" interchangeably, but they're different, and the difference matters for lifters.

• Flexibility is how far a joint can be moved passively — for example, how far someone can push your leg up while you lie relaxed.

• Mobility is how far you can actively control a joint through its range — moving there yourself, with strength.

• Stability is the ability to control position and resist unwanted movement, especially under load.

A lifter can be very flexible yet unable to control the bottom of a deep squat. Another can be strong but too stiff to reach good positions. The goal is usable range: enough mobility to reach the positions your training demands, and the strength and control to own them under load.

Why this matters

When you can't reach a position, your body finds a way around it — a "compensation". If your ankles are stiff, your heels may lift or your back may round in a squat. Compensations aren't always harmful, but under heavy, repeated load they can concentrate stress in places that don't tolerate it well.

You don't need the flexibility of a gymnast. You need enough controlled range for the exercises you do, plus a little to spare.