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When I set out to write this guide I had one target audience in mind: people I train who’re not interested in digging through tons of material but rather want a ‘do this’-solution. That is to say the content should be usable without reading hundreds of pages and it should not contain unnecessary fluff.

Because this guide is written to be directly applicable and as simple as possible, I’ve opted to not spend sections, chapters, or even pages on research. Nor will you find the use of academic terms or discussion as it would be completely out of context for our purposes. There are plenty of other resources if you really want to jump down the rabbit hole that is mobility and stretching. This is a quick and dirty guide to ‘good enough for most people’.

As mentioned, I wrote it primarily for the people I train, which at the time are mostly powerlifters and Olympic weightlifters. Interestingly, while Olympic weightlifters have a much greater demand for mobility and flexibility, I often find they need to work less on it than powerlifters. In Bulgaria we never trained mobility or flexibility, it was assumed you would end up being able to move well enough by simply doing the lifts day in and day out.

Back home I don’t take such an extreme approach and have found that many aspiring weightlifters benefit from a little extra work when it comes to the clean rack position, not least since weightlifters here don’t tend to train everyday and certainly not twice a day. I’ve therefore included a (very) brief section for Olympic weightlifters.

Powerlifters are different, they often end up stiff as refrigerators. Increased movement capabilities can have a direct influence on their competition results, for instance by acquiring a better bridge in the bench press. Furthermore they’ll be at less risk of injury.

The refrigerator syndrome concerns many gym rats as well. Not everyone wants to be a powerlifter but there are plenty of people who still rely on the big lifts for strength and it’s my hope that they too will find this guide useful.

If you’re reading this it’s likely you got your copy for free, which is fine. As the license states you’re free to share it. The reason for such a license is that Everlifting promotes free information. Access to information should not depend on economical status. However, if you feel that you got something of value from this book and if and only if you have the economical means to do so, you should consider buying a copy or donating to Everlifting. Because believe me, there’s a lot of work going into creating something like this.

With all that said, I hope you find use of the information presented here and if anything you get a little closer to touching your toes.