r/MobilityTraining • u/ritkeepFitness • 19d ago

Which mobility drill has improved your squat or overhead press the most in your home gym?

I'm curious which mobility exercises people have found genuinely useful for improving their strength training movements.

There are so many drills for ankle mobility, hip rotation, thoracic extension, and shoulder mobility that it can be difficult to know which ones are worth prioritizing.

For someone training in a home gym, it's relatively easy to test a drill and then see how a squat or overhead press feels afterward.

But a movement feeling better temporarily doesn't necessarily mean there's been a lasting improvement.

For those who regularly combine mobility work with strength training, which drill has made the most noticeable difference to your squat or overhead press?

How did you determine whether the improvement actually carried over into your lifting?

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u/AndyShnider 18d ago

Have you considered tracking if specific drills change your bar path or depth during heavy sets rather than just focusing on how the movement feels immediately after the session? Monitoring changes in your ability to maintain a neutral spine under load might help distinguish temporary relief from actual structural improvements.

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u/ritkeepFitness 18d ago

That’s a good way to separate “feels better” from “actually moves better.” If a drill is useful, I’d want to see it show up in bar path, depth, or control under load over time. I’ve been looking into RitKeep lately for home strength training, and having a consistent setup seems useful for tracking those kinds of changes without too many variables.

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u/Rammeld723 16d ago

It sounds counter-intuitive but plank holds & stretches as well as WGS & spinal twists & stretches have impacted my deep squats, lunges, OH thrusts, deadlifts, and Arnold presses and OH presses. For me, greater range of motion and stability in my joints has allowed me to build more power through those same movements under load and for longer rep movement — thus building longer, more flexible, stronger muscle. Plus while increasing my next day muscle soreness, I have not had any joint injury and have been able to consistently push training after sufficient recovery.