This article is an excerpt from Coach Brendon Rearick's new book "Coaching Rules: A How-To Manual for a Successful Career in Strength & Fitness" Rule #74: Lifting weights with good form is corrective and can improve mobility.
And it's not just lifting heavy weights. It's properly loading any movement pattern through its full range of motion.
If clients use it, they won't lose it.
A loaded full range of motion single-leg deadlift is a loaded hamstring stretch.
A loaded rear-foot-elevated split squat is a loaded hip flexor and quad stretch.
Training squats can improve ankle mobility, even if assisted or using a heel plate.
Pushups, when done with proper form, drive mobility in the wrists and stability in the shoulders.
Sled marching is one of the best big toe, ankle, and hip mobility drills available to you.
I'd bet if everyone did one full chinup or pullup per day—from a dead hang to bringing the sternum to the bar—we'd see far fewer shoulder injuries and have a greater number of adults who could handle weight overhead.
If you're interested in the other #104 Coaching Rules by Movement As Medicine co-owner and CFSC Coach Brendon Rearick you can read more at Coaching-Rules.com
Brendon can be contacted at firstname.lastname@example.org