Description
Do tight hips and shoulders hold back your squats, presses and pulls?
Lifting builds strength, but long hours of sitting and repeated positions can leave your hips and shoulders stiff. This guide gives you a short, regular routine built around the lifts you already do.
What This Guide Is
Hip and Shoulder Mobility for Lifters is a practical PDF for people who train with weights. It shows you how to check your own range and which drills to use before and after training. You also learn how to use that range in your lifts. You get clear routines, a 4-week plan, and printable tracking sheets.
What’s Inside
A five-test self-check. Simple tests for your hips and shoulders, plus a log to track changes every two weeks.
A five-minute pre-lift warm-up. A short routine to do before squats, deadlifts, presses and pulls.
Hip and shoulder drills. Step-by-step instructions for ten drills, including the 90/90 hip switch, hip flexor stretch, wall slides and open book.
Drills matched to your lifts. What often limits the squat, deadlift, bench press, overhead press and pull-up, and which drills to try.
Three routines. A pre-lift routine, an evening routine, and a weekly deep session.
A 4-week plan. A simple progression from learning the drills to retesting your range.
Strength through range. Loaded exercises that help you keep the range you build.
Help for busy days and desk jobs. A two-minute version, a sample training week, and tips for breaking up long sitting.
Troubleshooting, FAQs and a drill quick reference. Fixes for common problems and a table to pick drills fast.
Printable sheets. A mobility test log and a 4-week practice tracker.
Who It’s For
This guide is for lifters who feel stiff in the hips or shoulders, and for desk workers who lift. It suits beginners and experienced lifters. It focuses on range you can control, not on extreme stretching.
Who Should Wait
This guide is not a treatment for pain or any condition. If you have an injury, ongoing pain, numbness or tingling, or recent surgery, see a doctor or physical therapist before starting.
Built From Real Training
I’m Serge, a natural lifter with over ten years of training and a martial arts background. I keep routines short because short routines are the ones people repeat. For a full pull-up plan to pair with the shoulder drills, see The First Pull-Up Blueprint.
Free Tool to Use With It
I made a Warm-Up Set Calculator. After your mobility drills, get a simple set of ramp-up loads leading to your working weight, so you lift prepared.
Instant Download
After checkout you get instant access to the PDF. Read it on your phone, or print the sheets and take them to your workout space.
Important Note
This guide shares general training information and my own experience, and it is not medical advice. It is not a treatment for pain or any condition. Stop any drill that causes sharp pain, dizziness, numbness or tingling, and talk to a doctor if it continues. Results depend on your body, consistency and recovery, and no result is guaranteed.
FAQs
Will this fix my pain?
No. This guide is not a treatment for pain. If you have pain, see a doctor or physical therapist.
How long until I notice a change?
Many people notice smoother movement within a few weeks of regular practice. Results vary, so I will not promise a number.
Do I need equipment?
Very little. A light dumbbell, a resistance band, and a foam roller or rolled towel cover everything in the guide.
How do I receive the guide?
It is an instant digital download. You get access right after checkout, and you can save the PDF to your phone or computer.
Can I print it?
Yes. The two sheets are designed to be printed, and you can print the rest of the guide too.
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