What if you could reach farther holds—without growing an inch? What if you could lift your foot higher to place it precisely? Or tap into more of your strength while climbing?
Nope, this isn’t an infomercial selling you a miracle product. It’s about something real: mobility—a skill you can train to make all of that possible (and more).
So what is mobility, exactly?
Mobility is your ability to move a joint freely through its full range of motion—with control and purpose. It’s not just about muscle or tissue flexibility. True mobility also requires strength and coordination to move without compensating or straining.
A simple example? Better control over your shoulder could be the difference between grabbing that faraway hold… or missing it because your tight muscles shut you down.
The critical word here is “active.” Unlike passive stretching, mobility work involves deliberate, controlled movement—so you’re not just stretching, you’re building strength within that range.
I started incorporating mobility a few years ago—and it works.
What shocked me most was realizing how limited my range of motion really was. My thoracic spine barely moved. My shoulders? Stiff. I was locked up in ways I hadn’t noticed… until I started testing for it.
The benefits of regular mobility training are huge:
Lower risk of injury
Smoother, more efficient movement
A partial antidote to the damage of sitting all day
Let’s be honest—if you spend a good chunk of your time in a chair, some muscles are tight and dormant by default. That restriction carries over when you climb. With better mobility, some moves won’t feel as hard… and some might finally be possible.
How I work it in:
I integrate mobility in two ways: as part of my warm-ups, and through targeted sessions just focused on mobility work.
And yes, you can absolutely use weights to build mobility. Think deep goblet squats for opening up the hips. The challenge? It’s not always realistic to load every position that needs improvement.
If you’re looking for guidance, I highly recommend checking out Tom Merrick’s videos. He’s clear, efficient, and knows what he’s doing.
But the best resource? A coach. Someone like the team at Bloc Shop—who can assess your current limits and help build a game plan to overcome them.
Start with a few sessions per week.
You’ll see and feel the difference—and trust me, you’ll move and climb better.
A Few Go-To Mobility Exercises:
1. Deep Squat Hold (Hip Opener)
Stand shoulder-width apart, lower into a deep squat.
Keep your back straight and heels grounded.
Hold for 30 seconds.
Repeat 3–4 times.
2. Shoulder Dislocates (Stick or Band)
Hold a stick or resistance band with a wide grip.
Bring it up and over your head to your back—arms straight.
Return to start position.
Do 10–15 reps.
3. Psoas Stretch (Hip Flexor)
Lunge position, back knee on the ground.
Gently push hips forward to feel the stretch in the front of the hip.
Hold 30 seconds per side.
Repeat 3 times.
4. Thoracic Rotations (Spine Mobility)
Lie on your side, arms extended in front.
Rotate your top arm back, opening your chest.
Hold briefly, then return.
10 reps per side.
5. Ankle Flexions (Dorsiflexion Drill)
Stand facing a wall, one foot forward.
Drive your knee toward the wall without lifting the heel.
Hold 20–30 seconds.
Switch sides and repeat 3 times.