Guy: “My Go-to Warm-up Before I Squat”
At Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Lindfield and Balmain we help clients to build holistic exercise programs that include all of the training elements, such as warm-up.
Warming up for when I squat involves mobilising and warming up specific areas of my body. This prepares me for heavy lifting.
This involves focusing on warming up the lower back, hips, knees and ankles which are the primary joints/ areas used within a squat. These are just my exercises I do; these aren’t necessarily the best for everyone as everybody has different mobility issues/ tightness’s.
Lower back
One of my favourite stretches; the bow and arrow stretch. This is a great dynamic stretch that mobilises the lumbar and thoracic spine, along with stretching through the gluteus maximus.
I typically perform this exercise for 1 sets of 10 repetitions on each side.
Hips and thoracic spine
Another great dynamic stretch is the world’s greatest stretch. This is a dynamic stretch which targets on opening up the hips and thoracic spine.
·I typically perform this exercise for 1 set of 10 repetitions on each side.
Hamstrings/ glutes
To warm up the glutes and hamstrings I perform a round of glute bridges to warm the muscles up and have them ready to be loaded
·I perform 1 round of 15 repetitions
Ankles
For me personally, I have tight ankles and dorsiflexion (pushing knee over my toe) is quite limited.
I typically will go into single leg kneeling position and place a weight on me knee the drive it forward over my toes while keeping my heel down.
· This is a dynamic stretch performed for 1 set on each side for 10 repetitions.
Using the bar
· Sounds silly, however always warming up with the bar is important as this replicates the movement. Complete this with 100% effort as if you would if the bar had your top weight on it. I would typically complete 10 repetitions.
Contact Longevity Personal Training and Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Lindfield and Balmain on 1300 964 002 to enquire today.
Written By Guy Beynon
