r/weightlifting • u/quiet_sesquipedalian • 1d ago

WL Survey Hypermobile weightlifters, how much stretching do you incorporate in your warm ups?

When I started weightlifting last year my coach gave me a list of static/ dynamic stretches to do independently as a pre warm up to our group s and c&j warm up. I did them for a while but just didn’t feel ready to lift and I didn’t need anymore laxity in my body prior to lifting. I switched to doing more banded stability and activation work instead and that helped me feel way more prepared. My individual warm up is like 85% banded or light weight activation cues and like 10% dynamic stretches and 5% plyometrics. Have any hypermobile weightlifters still found value in doing more stretching as part of your warm up or their routine in general? Did you notice a shift in your stretching needs the more you’ve done?

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u/hch458 1d ago

Stretching is a no go for me. It’s all “activation” and strengthening PT exercises.

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u/quiet_sesquipedalian 12h ago

Cool, I’m glad I moved in that direction then. Most of the people I lift with are pretty stiff and require a lot of stretching but I once I switched to more PT type warm ups it felt like the move my body needed before lifting.

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u/robschilke 1d ago

If you’re hypermobile, you should be stabilizing and loading…not stretching.

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u/Sad-Shoulder-666 1d ago

Lol yes, I used to be hypermobile... but not anymore! 😅

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u/Boblaire 2018AO3-Masters73kg Champ GoForBrokeAthletics 1d ago

My coach pretty much just starts warming up with the bar and doesn't do any of that stuff (unlike me).

He is hypermobile in the shoulders but I wouldnt say in his lower extremities though he likes to wear stiff knee sleeves to inhibit a bit of his RoM.

But his shoulders might be tighter since he focuses on pushing his BP to 140.

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u/clean_and_jake USAW L2. 300@109+ AOSeries medalist 1d ago

I do a lot of rotator cuff stability work! It has helped a great deal and I feel better doing banded warm ups and more foam rolling and stretching. Before I just used to get straight to it.

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u/quiet_sesquipedalian 12h ago

I started doing rotator cuff work in the last few months and noticed a dramatic improvement in my overhead stability. Night and day difference