Calisthentics expert Riki Warren stretching in a park

Strength and flexibility are often seen as opposing goals, but one London-based Movement Coach believes being limber is the secret to better lifting.

Flexibility concepts such as Yoga and Pilates might seem meek and mild to you, and at odds with the hardcore, spit-and-sawdust world of weightlifting. Many hardened gym-goers may shy away from it completely.

But integrating mobility and flexibility work into your routine could actually spell serious size and strength gains.

Don’t take our word for it – ask Riki Warren.

Riki is the Head Coach/Founder at Bodyweight Gurus and would look the part on the front of any magazine cover. But behind this muscular exterior is a man who values flexibility as much as a flexed bicep. 

He says: “Better flexibility is actually more of a requirement as we get older, since the tissues begin to crosslink or bridge to collagen in our body which causes immobility. This is on top of the effects of bones and tissues degenerating as we get older.”

Weight training and injury prevention

But it’s not just those worried about their advancing years who should seek to limber up. Anyone who weight trains would reap the rewards of prioritising their mobility, Riki says.

“Weight training creates a lot of stress and tension in the tissues - if the weight training is associated with skilled movements that require connective tissue stability this also creates tension on the joints.

“This tension must be released to allow the muscle to return to the elastic phase. If the tissue is left in the plastic phase, which is the phase created by tension work, it will start to form bridges with other structures in the body and the fascia will start to retain memory of tension, and this will eventually cause postural or joint dysfunction, as well as leave the person open to injury due to the tissue not being in a healthy state where it can adapt.”

What use is making huge progress on all your lifts if you’re only going to suffer postural problems?

To counter any issues from overdoing it in the gym, Riki keeps his workout routine varied, spending as much time staying supple as he does in the squat rack.

“I do a mixture of weightlifting for legs twice a week, calisthenics for upper body twice a week and yoga and mobility exercises every day.”

Mobility and building strength

So, mobility work fends off injury. Fair enough. But can it actually build strength too? Riki says yes.

“Mobility work has no direct impact on losing weight, however the improved leverage of the joints can help to increase strength since you will be more biomechanically efficient with your movements.”

If you’re lifting with optimal technique, your progress is going to be swifter and smoother than if you’re lifting with your ego.

Many in the fitness industry pigeonhole themselves into a set routine and rarely stray from that. But Riki integrates aspects of powerlifting, calisthenics and holistic, mobility work – with the results to boot.

It’s his belief that everyone, from bodybuilders and strongmen to gymnasts, should make flexibility work a daily staple.

Even if you’re just a casual gym-goer, you’ll feel and lift better when you prioritise mobility.

“Maintaining and using the full ranges of motion in our joints is important for fluidity of movement, biomechanical efficiency (performance), and general health and longevity of our physical abilities as we age.”

If you’re a lifter who has neglected mobility drills for far too long, Riki has helpfully put together some tips for getting started.

“Yoga is an excellent way to start, it is a huge library of positions which cater to every range and angle of the joints and muscles. It is also taught and performed as a flow, so it encourages all the right things to happen in the body to accompany and support the building of range such as heat, elasticity, body awareness and neuromuscular memory.”

5-minute flexibility routine to do daily

Quad Stretch

Calisthenics expert Riki Warren performing a quad stretch

• Get onto the floor and kneel on both legs and prop your right leg forward.

• Grab your left foot, using your hands, and pull it towards your butt.

• Hold the position for 20 to 30 seconds, then repeat, switching from your left leg to your right.

Standing hamstring stretch

Riki Warren

• Stand straight and place your left foot out in front of you turned upwards.

• Slowly lean forwards and stretch towards holding your left foot with both hands.

• Hold the position for 20 to 30 seconds, then repeat, switching from your left leg to your right.

• If you can't reach your foot, do this first by holding your knee and work towards holding your foot.

Lunge with Spinal Twist

Riki Warren performing a Lunge with Spinal Twist

• Get into a forward lunge position, with your arms out straight in a warrior pose.

• Lean forward and place your left hand on the floor.

• Turn your head to look at your right hand.

• Hold the position for 20 to 30 seconds, then repeat, switching from your left leg to your right.

Piriformis Stretch

Calisthenics expert Riki Warren performing a piriformis stretch

• Lay on the floor and pull your right leg towards your chest.

• Bend your left leg and place it over your right leg.

• Depending on how comfortable this feels, gently pull your right leg towards your body.

• Hold the position for 20 to 30 seconds, then repeat, switching from your left leg to your right.

Glute Bridge

Calisthenics expert Riki Warren performing a glute bridge

• Lie face-up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.

• Lift your hips off the ground until your knees, hips and shoulders form a straight line.

• Hold your bridged position for a 20-30 seconds before easing back down.

Lunging Hip Flexor

Calisthenics expert Riki Warren performing a lunging hip flexor

• Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.

• Lean forward, stretching your left hip toward the floor.

• Squeeze your butt; this will allow you to stretch your hip flexor even more.

• Hold for 30 seconds to 2 minutes.

• Switch sides and repeat.

Pigeon Stretch

Calisthenics expert Riki Warren performing a pigeon stretch

• From all fours, bring your left knee forward towards your right wrist.

• Depending on your body it may be just behind your wrist or to the outer or the inner edge of it.

• Experiment with what feels right for you, giving you a stretch on your outer hip without any discomfort in your knee.

• Your left ankle will be somewhere in front of your right hip.

• Slide your right leg back and point your toes, your heel is pointing up to the ceiling.

• Use some support under your right buttock if needed, to keep your hips level.

• Hold the pose for a minimum of 20 seconds and then switch sides.

For more callisthenics inspiration, check out Riki's Instagram.

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Tags: Exercise Type > Conditioning ; Misc > Workout