A long muscle is a strong muscle — use this trainer’s full-body mobility flow before your next workout to unlock greater strength

 

The Philosophy Behind the Flow

Jack Claxton’s mobility flow isn’t just a warm-up; it’s a reminder that strength and flexibility go hand in hand. Many gym-goers believe that stretching is only necessary at the end of a workout, but Claxton insists it’s just as vital before you even pick up a weight.

His belief — “A long muscle is a strong muscle” — comes from the idea that a muscle capable of moving freely through its full range of motion can perform better, endure more, and is less likely to tear. When your muscles are stiff or shortened from sitting too long, training them under tension can limit power output and increase the risk of strain.

Claxton’s approach helps the body move as a single, connected unit. “You might think you’re working your shoulders or legs, but everything is linked — the spine, hips, knees, and even your ankles. If one area is tight, it can affect the entire chain,” he explains.

 

How to Perform the Routine Effectively

Claxton recommends performing this mobility flow before every workout, whether it’s weight training, running, or a home session. It only takes four minutes but primes your entire body for performance.

Here’s how to get the most out of it:

Breathe deeply. Controlled breathing keeps your muscles oxygenated and relaxed.


Move smoothly. Don’t rush through the exercises — aim for fluid, deliberate motions.


Stay consistent. Doing this routine regularly will make it more effective over time.


Adapt as needed. If you’re particularly stiff, repeat the sequence once more or focus longer on your tighter areas (such as hips or shoulders).

Each movement is designed to activate major muscle groups, increase blood flow, and gently stretch joints. The result is a body that feels loose, awake, and ready for action.
Benefits You’ll Notice

According to Claxton, committing to this four-minute routine before each workout can bring noticeable results within weeks. Some key benefits include:

Improved posture: 

Regular mobility work helps correct slouching and realign the spine.


Enhanced strength: 

 Longer, more flexible muscles can contract more powerfully.


Better range of motion: 

You’ll find it easier to perform lifts, squats, and presses with proper form.


Reduced injury risk: 

By increasing circulation and joint lubrication, you minimise sudden strains.


Greater mind-muscle connection: 

Dynamic stretching builds awareness of how your body moves and responds.

Claxton emphasises that you don’t need equipment — just space to move and a resistance band for one of the exercises. Even on rest days, this mobility flow can act as an excellent recovery tool to ease soreness and promote muscle repair.
 

Final Thoughts

Flexibility is often underestimated in strength training, but as Claxton reminds us, mobility unlocks power. Taking a few minutes to lengthen and activate your muscles before every session can make the difference between plateauing and progressing.

If your goal is to lift heavier, run faster, or simply feel better in your body, incorporating a short, focused mobility flow can transform your performance. Remember, strength isn’t just about how much weight you can lift — it’s about how well your body can move through every inch of its potential.

So, before your next workout, spend four mindful minutes with Claxton’s mobility flow. You’ll likely find that “a long muscle truly is a strong muscle.”

Would you like me to create a printable version of this mobility routine (with illustrated steps and a short description for each exercise)? It would be perfect for quick reference before workouts or for fitness beginners.