Six Flexibility Exercises For Powerlifters and Strength Trainers

A flexibility program can benefit any type of workout program, especially when it comes to powerlifting and serious strength training.

It only make sense: the greater range of motion, the more strength gains across the board.

Here is a list of six flexibility exercises that will not only make you stronger, but help you prevent injuries by making your muscles more pliable.

Perform the program at least three to four times per week.

Pectorals and Shoulders

Strength trainers and powerlifters often overwork the chest muscles, lending to tight pectorals. This can lead to a something known as kyphosis, also known as a round back or hunchback, a condition in which the spine in the upper back has an excessive curvature.

The below stretch, coupled with various rowing strength training exercises, can help open up the area.

Doorway Stretch


Bicep and Front Deltoids

Standing Bicep Arm Stretch


Frequency: Hold for 20-30 seconds; Repeat three to four time, then change arms.

Lower Back, Hip and Gluteal Area.

Supine Knee-to-Chest Stretch


Frequency: Hold for 20-30 seconds. Repeat three to five times, then stretch the opposite leg.


Cobra Stretch (abdominals and spinal muscles) Video

This flexibility exercise will stretch your abdominal muscles and muscles along the spine, while tighten your butt and opening up your chest and shoulders.


Frequency: Hold for 20 to 30 seconds, and repeat three to four times.


Standing Hamstring Leg Stretch


Frequency: Repeat three to four times.

Standing Quadriceps Stretch

Quadriceps (vastus intermedius, vastus medialis, vastus lateralis and rectus femoris). – watch video


Frequency: Hold for 20-30 seconds. Repeat 3-5 times, then stretch the opposite leg.

November 15th 2015, written by Jerry Del Priore for Bodono.

Jerry Del Priore has worked as a certified personal trainer, and received his degree in Physical Education from Brooklyn College in 1991. Jerry is also a veteran print and digital Sports Writer-Reporter-Author experienced in writing in-depth profile stories on a variety of high school, college and professional athletes and teams.

Additionally, Jerry has developed a presentation based on his book, Running Through Roadblocks, which encourages children to overcome obstacles and never give up…no matter what!

Specialties: Baseball, football, hockey and basketball writing. Jerry also has covered lacrosse, soccer, golf and track and field, with ample experience cover women’s sports. Jerry is also a Food Writer/Blogger experienced in venue write-ups and reviews. 

In addition, Jerry has ample experience working with medically fragile children, children with behavioral challenges and children with cognitively impairments. 

Read Jerry Del Prior’s book: Running Through Roadblocks and view his blog at