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Pre Squat Warm Up Routine (NO MORE STIFF SQUATS)

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Rating: 4.0; Vote: 1

Follow us on Instagram here - If you are going to squat you want to make sure that you have a warm up routine in place to prepare your body to do so. The squat is one of the most effective but demanding exercises you can do to build your lower body. Because of the fact that there are many joints involved in executing a good squat, you have to be sure that your joints are able to work together to avoid dangerous compensation and breakdown. In this video, I show you a pre squat warm up routine that you can do in literally 2 minutes before the next time you do squats. I show you how to increase the range of motion in your thoracic and lumbar spine to better prepare you to squat with good form. Perform 6 reps of each of the movements shown here prior to your next squats workout and you should see and feel an immediate difference in how you feel during the lift. It is important to point out that there is a major distinction between being stiff and lacking mobility. An immobility due to a hard end feel in the joints that you are trying to mobilize will not be fixed by what I am showing you in this video. Instead, what this will address is those that are limited in their ability to squat by the stiffness that they feel during the exercise. The good news is that this is actually far more common than actual mobility restrictions in a joint. Once your body learns how to mobilize in the joints that are currently restricted but pliable, you will see that you can quickly pick up extra pain free range of motion and perform your squats with better form. You want to focus on stretching out your hamstrings as shown in the first demo. While some would argue about the contribution of the hamstrings to the position of the pelvis at the bottom of the squat, it is not arguable that the hamstrings will dramatically limit your ability to maintain an anterior tilt on your pelvis if they are extremely tight. Address that with the drill I show you and move onto the next for 6 reps. Here we want to work on your ability to extend through the thoracic spine and rotate. Any lost motion here is often compensated for in the lumbar spine. You do not want to try and rob additional motion in the lumbar spine since that should be a stable joint rather than a mobile one. Additional mobility in the lumbar spine is the fastest way to experience a lower back injury. Finally, wrap up the 2 minute squat warmup routine by combining the movements into one. This will help to tie together the joints and motions that are most commonly seen or in demand during the squat. For a complete training program that teaches you how to train your body the way it prefers to be trained, head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Tama
1RM back squat 305kgs and did 220kgs for 18 consecutive reps at 113kgs BW. That was eleven years and four kids ago.
Now. this warm-up has me pooped. I genuinely did not realise how bad my mobility had become. Subscap mobility is just shocking.
As an ex-elite athlete, you think that your body and mind remains near that level. no, it does not. Thanks Coach for reminding me of this fact.
You are (physically and performance-wise) what you eat, train, sleep and rest.
PS. now If only I can convince my young children that 'Daddy needs his recovery sleep. ': -)
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Ivan
This is why leg day sucks! I am always stiff and have poor mobility. I wish I could squat with ease just like I bench. My bench mobility feels natural. When I squat it feels stiff, and uncomfortable. It doesn't feel fluent/natural at all. Its so annoying cuz I don't mind squats, but I always feel unprepared (sleepy) when I do them.
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Dre'
I'm able to squat & get as deep as my gut allows but after my 2nd or 3rd set my hamstrings start to tighten up & it feels like I'm gonna cramp up really badly every time I attempt to squat so I have to stop squatting for a few days, this is a real problem for me so if anyone has any advice I would really, really appreciate it.
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Sulla153
15-20 minute full body mobility drill program for tightness would be great! I have hip impingement which I mobilize via belt, but overall i have considerable tightness everywhere which would be great to resolve without having to sacrifice an hour everyday trying to stretching each muscle. Thanks!
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wolfgang
Love your principles about training sir, but there's this guy from functional patterns saying that squats are not functional coz its not based on gait cycle and that it contributes to spinal compression. Maybe you can share your thoughts about this. thank you sir.
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athleanx
I did this 4 days ago last leg day and after the workout I later got the worst hamstring cramp of my life. It literally lasted like 3-4 min but I felt every second. Today-s leg day again and hopefully I don-t encounter this today again smh
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Mike
I would like to see a video on stretches for before a basketball practice, or game. I coach at the high school level, and I am always looking for the best way to prepare my players bodies for practice, and games.
Thanks.
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Michael
I've been doing this before my squat workout for the past 2 weeks and it has made a huge difference for me. I feel a lot more balanced because it easier to hold the correct body position throughout the movement.
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Farley
K. Now what do I do now after I do this warm ups and my body acts as if I just did my sets? Do I not do my sets and wait until I don't feel like that after the warm ups? Or just do my sets and hope for the best?
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MarkS
1: 08: grab toes and stretch
1: 20 extend thoracic spine, hands behind head
1: 44 thoracic rotation, each side
2: 30 overhead hands spine extension
2: 48 hands up, squat into R/L thoracic rotation
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