When you say the words “mobility” or “flexibility” to most meatheads, they’ll usually run in the opposite direction. Mobility training is likely the most neglected part of most lifters’ programs, given their goals are anything but getting more mobile. However, whether you’re looking for bigger muscles, more strength, or better sport performance, there’s a 90% chance you’ll benefit from improving your mobility.

The problem is that most people are too busy, and possibly too negligent, to include 10 minutes of mobility work before or after their workouts. Especially if you’re a lifter on a tight schedule (say, on your lunch hour from the office), it’s common and natural to prioritize your strength training workout to get the most out of your time. That’s why it’s important to find movements that create the best bang for their buck. The Spiderman walk is a total-body exercise and you will feel it in your legs as well as your arms and shoulders.

Before we get to that, let’s review the areas of the body that need the most attention.