Olympic weightlifting requires strength, speed, balance, coordination, power, and mobility. Any area of weakness will hinder the overall success and longevity of a lifter in this sport.

As a coach and athlete, it is important to properly address any flexibility and movement issues that may be present on a continual basis. Including a general flexibility regiment paired with dynamic warm ups can be very beneficial to increasing flexibility, movement integrity, and overall performance during training sessions.

Before grabbing a barbell, I urge lifters to first assess overall body tightness and movement using a quick static stretching session. This can be done to temporarily increase range of motion, alleviate any stiffness, and mentally prepare an athlete for training. 

Is Static Stretching Before Exercise, Bad?

Research suggest that a long-term static stretching plan can improve performance 2-5% over time in individuals who may suffer or battle stiffness due to training and/or lifestyle.

In contrast, research also indicates that static stretching prior to ballistic and explosive movements, like jumping (and in this case Olympic weightlifting) can have a detrimental effect on power outputs. 

This conflicting evidence can leave coaches and athletes guessing…however, fear not!

When we take a closer look at such findings, we find that these may not actually be a significant decrease, and/or the practical applications of such findings are limited in a situation where a lifter follows a static stretching routine with a dynamic movements and empty barbell warm up.

Nonetheless, it is recommended that athletes and coaches employ both static stretching and dynamic stretching warm-ups to facilitate long-term flexibility and increase performance during training. Research does recommend (and do we) that a dynamic warm up of some level should be done prior to any and all physical activity, regardless of ability level, age, and activity.

4 Ways to Increase Flexibility, Mobility, and Recovery for Weightlifting

Below are 4 routines to increase your flexibility, joint range of motion (ROM), mobility needed for the Olympic lifts, and enhance overall recovery. The below routines are not limited to Olympic weightlifting, and can be used for a wide variety of athletes, lifters, and goals.

1. Static Stretching Routine to Increase Flexibility

In the video below (Minute 00:22), you will find a general static stretching routine for lifting, running, and overall flexibility enhancements. I often find this best to do AFTER training, however for lifters who also struggle with stiffness, this can also be done prior to a training session IF AND ONLY IF they then follow it up with a more dynamic warm-up (like below).

Hold each position for 20-30 seconds.

• Lying Hamstring V Stretch (Side, Side, Middle)

• World’s Greatest Stretch

• Pigeon Stretch

• Ankle Circles

• Quadruped Wrist Extensions

• Prayer Stretch

• Quad Rocks

• Squat Sit

• Frog Stretch

• Quadruped Adductor Stretch

• Squat Sit w Adductor Stretch

2. General Olympic Weightlifting Dynamic Warm-Up Routine

This video demonstrates a sample dynamic warm up for Olympic weightlifters. The dynamic warm up includes a joint by joint movement breakdown to increased mobility and movement specific to the sport needs of weightlifting (for the snatch, clean, jerk, and squatting). 

For best results, perform the below dynamic warm up in a timely manner. The total time should take about five (5) minutes.

• Ankle Rolls x10/direction/leg

• Knee and Hip Circles x10/direction/leg

• Active Side and Forward Bends x10/direction

• Shoulder Circles/Dislocates x 20

• Elbow, and Wrist Circles x10/direction/arm

• Neck Circles x10/direction

• Bodyweight Squat x20

• Thoracic Extension in Squat x20

• Cossack Squat x20

• Glute Bridge/Raise x20

• Scapular Push Ups x20

• Side Planks x1 min/side

3. Empty Barbell Snatch Warm-Up Routine

In the first video (Minute 02:19), you will find a super effective and simple empty barbell warm-up. Perform 3-5 reps per movement, taking 45-60 second rests periods after every 2 movements.

• Squat Sit

• Snatch Set Up Sit

• Snatch Upright Row

• BTN (Behind the Neck) Snatch Press

• Overhead Squat Sit

• Kang Squat

• BTN Snatch Press in Squat

• Wrist Roll

• Piriformis Stretch

• Muscle Snatch (No Contact)

• Muscle Squat Snatch (No Contact)

• Tall Snatch

• Floating Snatch High Pull

• Snatch Turnover

• Snatch

4. Partner Stretching Routine for Olympic Weightlifting - Ilya Ilyin, Yasha Kahn, and Vasiliy Polovnikov

I made this video after a seminar with Ilya Ilyin, Yasha Kahn, and Vasiliy Polovnikov. We each grabbed a partner and got out stretch on. These were intense. I was fortunate enough to have Ilya Ilyin be my partner, lucky me!

The emphasis of this stretching session should be to INCREASE flexibility, and therefore should be done after a training session where the muscles are warm. Do not do this prior to a training session.

The intensity of these stretches should be a 7 or 8 out of a 10 scale, meaning they challenge ever so slightly the boundaries of comfort. Do not be too aggressive, however, as this can lead to injury. Try performing the below stretching routine after training sessions, 2-3 times per week.

Train Smarter!

Looking to take you training to the next level? Check out our Olympic Weightlifting Training App for both beginners and competitive lifters alike (two separate programs). We also work remotely with a wide array of clients and lifters of all levels and goals. Learn more about our online coaching here.