Days ago a warm up simply consisted of doing the day's exercise with light weights. Guess what? It worked fantastic! Today we are overwhelmed with so much information. People saying we need to do this or that in order to lift better. We start to lose sight of what a warm up really is. A warm up is designed to get us ready to perform the movement of the training session safely and effectively
If your warm up is taking you an hour you need to start eliminating the unnecessary junk from your routine. Most people can effectively warm up with just a few great warm up exercises. Don't get me wrong, there are a million routines and exercises to warm up with nowadays and they are all fantastic. However we are all unique, we all have our own individual tightness, weaknesses, or injuries. Not all those exercises are going to be game changers for your body. The key to designing a great warm up routine is picking out the select few exercises that work well with your body. You need to pay attention to how you feel after doing these exercises and pick out the ones that you know help you the most
As an example, for me to squat safely and effectively with proper form I need to do a few things. Those things include 4-7 quick stretches that take barely 5 minutes of my time, I do myofascial release with a lacrosse ball or softball in certain trigger point areas, and I finish with a couple quick bodyweight squat progressions. This entire routine will take me 10-15 minutes and I'm ready to go pain free. If I was listening and implementing every single thing I heard and read I would have an all encompassing hour long warm up routine as well. I have weeded out the exercises that I did not feel directly effected me and left the ones in that I noticed a difference when I squat. That does not mean taking an hour here and there throughout the week to work on mobility and movement patterns is a bad thing, it is just left for a better time.
Next time you're warming up play around with what exercises you do and note if it makes a difference in your lifting. When you come across an exercise that makes a clear difference, keep it in your routine! Eliminate the junk that is doing nothing for you. Just because so and so says this is a great warm up, doesn't mean your body needs it. The end result will be a quicker more effective warm up routine that will get you performing better in half the time
Below is my Squat warm up
Stretching (Ideal to be warm, consider taking a walk or doing a few kettlebell swings) - From Stretch To Win® Textbook
- Hip Flexor Stretch
- Pigeon Pose (Hip Rotator stretch)
- Quadratus Lumborum Stretch
- Lat Stretch
- Low Back Stretch
- Gluteus Maximus/Deep Rotators Stretch
- Glute Medius/Hip Abductors Stretch
- Lacrosse Ball in Glutes/Hip Abductors
- Softball in Hip Adductors/Quads
- V Rolls
- Squat Progression (Hip Hinge, Deep Bodyweight Squat, Thoracic Rotations, Overhead Squat Position)
Give this routine a try, and remember to start eliminating the fluff from your warm ups. Only keep the exercises you know work for you. Doing so will save you more time to do the actual training
If you have any questions or would like assistance in eliminating the unnecessary movements from your routine, shoot me an email at email@example.com.
Everyone who signs up for our online coaching program will get free assistance with designing a consistent stretch program and warm up routine to keep you moving pain free and perform better!