Fitness
Pre Lift Mobility Gate Injury Prevention
Pre lift mobility gate injury prevention requires minimum ankle, hip, and thoracic checks before max loads—fail the gate, reduce weight or fix patterns instead of forcing painful reps.
Pre lift mobility gate injury prevention sets minimum movement standards before bar load—ankle dorsiflexion within half inch side to side, pain-free hip CARs, and thoracic rotation without lumbar pinch. Fail the gate: reduce load, fix pattern, or swap to technique day instead of forcing max sets.
Five to eight minutes covers most lifters. Gates are not marathon yoga—they are pass-fail checks.
Logging skips helps spot injury patterns. Deload weeks still run light gates.
Common questions
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Should I skip lifting if I fail the mobility gate?
Not always—reduce load, fix the limiter with short drills, or pivot to upper body. Skip max effort when pain appears during gate tests themselves.
Related terms
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