Traditional thinking, and current for that matter, believe that strength/resistance training restricts mobility and is compressive in nature.

In certain circumstances such as lifting heavy weights and training at higher intensities, this may be correct, to a degree.

As a result, specific mobility drills are the way to counteract the stiffness created by strength training.

However, if you have a thorough understanding of biomechanics and how to modify exercises in specific ways, then we can turn strength training into the ultimate fitness and mobility session.

By manipulating variables such as:

• Load
• Volume
• Gravitational influence
• Force Vectors
• Working within available ranges
• Direction of Pull
• Constraints

Among others, we can drastically change the effects of a strength exercise from being compressive to creating a movement that also improves range-of-motion.

For example, take someone who only has 70 degrees of hip flexion and shoulder flexion who wants to squat.

We can create a squat variation that takes into account the above principles to ensure that we are improving mobility while getting the physiological adaptations that come with a squat.

In this case, maybe a Low Plate Reaching Heels Elevated Box Squat can be an option.

We can place pads on the box so they stay in and around the 70 degree mark to ensure we don’t go past the available range they have so as to not create additional tension.

The low reach in this case will allow them to shift their weight back into their heel and open up their back and hips to further reinforce changes in mobility.

In conclusion, strength training isn’t necessarily compressive in nature but an opportunity to improve range-of-motion while improving fitness.

If you want to dive deeper into the aforementioned variables listed out and how to pick exercises such as these, check out my EVOLVE Biomechanics Mentorship where we spend a lot of time on concepts such as these!