Simple Mobility Screen
This screen is composed of movements similar to those of the weightlifting exercises. If you find you have trouble with, or can't do these movements because of flexibility or joint restrictions or pain you will have to address those issues before attempting the actual exercises under load. For example, if you do not have the mobility to rack the barbell and front squat it, you have no business trying to power clean: you will only hurt yourself.
Overhead Squat: can you deep squat holding a stick or light bar overhead without rounding your back, lifting your heels or falling forward (or backwards)?
Front Squat: do you have the wrist, shoulder and elbow mobility
to correctly “rack” the barbell for cleans and front squats?
Snatch Grip Deadlift: are you flexible enough to dead lift a bar from the floor with a flat, stable spine?
Press: are your shoulders mobile enough to overhead press without over-arching your low