How to Warm Up for Squatting |#AskSquatU Show Ep. 5|

in this episode I'm going to show you how to warm up for squat day and get down to definitely I want you to have accessibility to Christ totally move you the way your body rising right jumping ahead I'll take you back over my bottom zion chimers on the door the dozens that a mama cried after there's like a blessing for under Islam coordinates ranks and his manic depression Snowden slippin in the fantasy book air what's up everybody I'm dr. Ann hoarser from squad University and this is episode 5 of asked squad new show summer has finally hit Kansas City's about 93 degrees today but that's definitely not too hot for a show let's get in today's show my Sullivan 70 asks what do you do to warm up before squatting and what do you think are a few essentials that everyone should do course what all right so today we're going to be talking about warming up for squat day now a proper warm-up can be one of the most important parts your workout because if you do it correctly it can allow you to perform to your max potential during your training now there's three essential parts to every single warm-up that you should be hitting the first one is mobility the second is priming your body through purposeful stability and coordination work then you need to follow that up with barbell warming up you don't jump straight to your actual training today I'm going to show you how to perform all three ways now the first part any mobility warm-up is going to be soft tissue mobilization with a foam roller or a lacrosse ball now why do we so bro well foam rolling has been shown in research to improve your mobility without any decreases in performance regardless of what other people have told you Foam really will not hurt your ability to produce force and power during your training now there's a ton of different options on the market today so how do you know what type of device is right for you well let's talk about first what it does well what when you talk about is the density first of the foam roller you'll get some that are nice and white usually and they're very squeaky well the more dense and object is a using for sausage immobilization the more it changes the tissue so if you have a very squishy object it's not going to do as much nearly as something that's a little bit harder or something that's very hard like a PVC pipe so the more dense an object is the more effect it's going to have on improving the mobility of your soft tissues that's your muscles and your FAFSA which is basically a spiderweb of connective tissue that runs through and envelops your mother now you'll also see a number of people using something like this that has a lot of nuts or a lacrosse ball now what that does is what may have the amount of density as something harder like this it also shortens up in decreasing the surface area contact it has with your body now when something is just as Beggs but as a smaller surface area it again can have more effect at creating change in your tissues so you need to be able to find what works best with your body for some people using a nice and squishy foam roller it can actually create a lot of change if their tissues are very sick however for others they may need to have a much harder or more vent device to be able to create that change what you don't want to do is go crazy I have literally seen CrossFitters take your PVC pipe and wrap chain around it that is going way too crazy you want to be able to find something that creates change but does not send you into the pan cave and start you trying every single time you jump on it you want to be smart about your soft tissue mobilization you also don't need you sending a ton of money something like this cost about 50 to 70 dollars now for some people that may be within their price range however you can also go down to your home depot or lowes and cut a PVC pipe for a couple of dollars you do not need to go crazy on how much you spend on your devices so let's talk about now how you so I'm going to show you today I use the foam roller to move up every single time I squat now the main areas that I concentrate on myself are going to be my quads my inner thigh in my calf muscle those are especially with a lot of standing or sitting throughout the day that can become stiff and decrease your mobility needs to get to good positions during your train so first what you're going to do is jump down on your stomach now if you want to get on one side versus the other you can just lay like this and wrap your other leg up top you're going to roll slowly up and down the length of your side until you find a spot that hurts a little bit maybe a little tender and you're going to sit on it for a couple seconds you then can work it deeper into that tissue with small rhythmical motions you can even flex your knee up and down nice and slowly is a little bit more advanced treatment what you do not want to do is get on this enroll Nexus S that does not do anything in order for efficient mobilization of those tissues you need to go nice and slow enough put in enough force to be able to create some change so after a little bit of in and out like that I will then take it and let's say I'm going to work on this right leg now I'm going to get my leg up at about a 90 degree angle from my body and I'm going to roll on the inside part of the body working on those abductors specifically the abductor magnet is a mobile I really want to work on that's a huge muscle on the inside part of your thigh that can help with creating zip extension on the basel squat so it's very important that we work on its mobility and its ability to actually move well so you're going to roll in like this and you can also like I said create small movements in your leg basically you want to search out those stiff spots I always say be a me massage therapist yourself find those spots that are a little tender and work them out for a bottom minute now I'm also going to jump down and I'm going to get on my calf muscles I'm going to be like this with my other foot on top and I'm going to slowly again roll up and down being able to find those spots that hurt a little bit I can also pack it down with my opposite foot on top and pop my ankle maybe do some circles basically you want to find up and down that entire tissue which areas are a little bit restricted and feeling stiff and we want to work on the level of health improve mobility of dust issues the way that they move in a line to get to better position so that's overly now if I were to use lacrosse ball a lot of times I'm trying to get some of those hard-to-reach areas specifically on the side of your ship you have your TfL right here and your glue down the side now if these glutes aren't functioning properly we talked about and asked when you show episode one about IT band pain a lot of times that TSL can be over functioning so you can use something small like this to get into that area and really create some good change so you'll just roll like this on top and really search out the most spots that are a little painful go into the pancake but again do not cause yourself such a mess then they are going to cry working on those areas for about another minute and then you can jump on all thing you'll notice pretty big decrease in the tension at the net area now once I'm done with my soft tissue mobilization I'm thinking way to perform a couple stretches to hit some stiff areas that can really help improve my technique the first one I'm going to show you is a calf kneeling stretch for tight hip flexors now especially if you've been sitting all day this areas can get really really tight and injure your ability to get through full hip extension which is very important during your looking so what you're going to do is get into a kind of a kneeling position like this now for a lot of people what I like to do is put you into a bad position first which will then help you understand what a good position is so what I'm going to have you do is put your hands on your hips you're going to over exaggerate a bad anterior pelvic tilt so going to really arch your back and push more now this is obviously not a good position but we're going to do the opposite of it to feel a stretch what you're going to do is tuck your butt under squeeze your bum muscles as hard as you can and I told you don't want to lay back so brace your pores where your butt pull it under and this is going to bring out a good stretch right in the front of your head so again that's what it's going to look like we're in a bad position and we're going to do the opposite tilt the pelvis under squeeze the bum muscle you look good stretch in the part of the hip I'm going to hold this for about 10 seconds and then what that is the proper way to stretch a tight hip flexor a lot of times what you'll see people do is when they kill Titus here will try to jam their hip forward like this now while you may feel some stretch in the front of the hip a lot of times what you're doing is you're jamming your hip international front of the hip acetabulum or the hip socket and creating you tons of mobility that we don't really need in the from the hip capital that can lead to a lot of issues down the road this stretch where you take the hips and pull them under actually affects only the muscles in doesn't adversely affect the firm that have capsuled which is what a lot of people are doing next I'm going to go into a stretch called the world ring of stretch and it's called that for a reason you'll find out shortly so what you're going to do from this position because we just did the hip flexor stretch we're going to put your hand down on the ground you're going to pitch your back leg up straight so I don't want you to jam your hips in the garage you're entertaining to squeeze your bubbles on try to pick that up straight now so here what to do is take your opposite hand drive your knee out to the side keep your foot flat on the ground in the Premier squeeze your butt muscles you're going to contract as hard as you can and then relax this contract the last technique is called PNF proprio neuromuscular facilitation it's a great way to turn off the muscle in improve mobility so I'll get your to be in this position interact as far as you can and then rise and you're going to do this a few times really searching out spots that may be a little step from here your thing going to bring the upper body part into the stretch to annotate your hand you're going to drop your hand as low as you can you're to feel good Trish and you upper back and then your nuts rotates up and out so from here rotate up and out and you're back down so you're actually getting not only some lower body words but also some thoracic spine mobilization along with it that's why I solved the world's great stretch the last mobility exercise I'm going to show you is also a blend into the next section which is purposeful stability and coordination so what you're going to do is grab weight can also use a kettlebell for this you're going to hold it up and perform a deep squat remember your toes relatively straightforward for bodyweight movements now the reason we use a weight is because it offsets your body weight allows you to fit into a deep stretch in order to worry as much if you don't have amazing mobility or balance to get down here most people should be able to take something heavy this is about 22 pounds or 10 kilos maybe you need to use a little bit more but this should be able to help you sit down and get a really good stretch now this is hitting the hip and then I'm also going to show you how to use it for the ankle so right here I'm sitting down I'm feeling a stretch I then will drive one me over my toe until I feel a really good stretch in the back my calf muscle I'm going to back for about 10 seconds and then back then I'm going to rotate to the other side drive the knee over the top keep the heel down it will really get stretching back to the cab 10 seconds and then back now from here you can also do some action track relax so from here I'm sitting down you can even pick this your elbows up and you're going to contract your butt muscles squeeze three squeeze and then it'll s one more time squeeze squeeze squeeze drive your knees out to the sides keep your big toe in contact with the ground and then back down now from here you may want to be sitting down here for about thirty Seconds to a minute how do you changes that make this more of a stability coordination exercise is you're going to take it and use it into what I call an isometric hold so from here we've done our stretch now we're going to raise up a couple inches squeeze our knees out to the sides really squeeze our gluts and the primary muscles over here we're going to drive up squeeze squeeze squeeze and back down my foot is in a good stable position my big toes jammed in the ground I never want to drive my knees so far wide that my big tail pops off the ground so then one more time you're here we're an activator it's loose to drive us out of the bottom of the squat we're driving up squeeze squeeze squeeze as hard as you can and back down if you're doing this correctly your butt muscles should be on fire maybe do about two sets of five and those exercise now that we've gone through a mobility work we did need to transition into what I said the stability and coordination work to prime our body to perform at its best so one thing I like to use a lot is a band now you can find these in complete circles sometimes this is a thera-band that tied together they make different resistance so start off with something that you can handle but you're going to start off with your shoes off because I also want you to prime your foot stability your foot should remain in enforce with your big toe jams in the ground the entire time squad this is called a tripod foot you have three positions I want you to think about the base of your heel the base of your big toes in the veins of your fifth toe so all those spots should be in equal balance the entire time you lift what you're going to do is put a band around your ankles you're then going to get into a small single leg squat by first changing your hip backward and pushing your chest forward this is going to engage your posterior chain which is the strongest most of your body hold the powerhouse of your body full reason so if you look like this you're going to hinge on one leg needs in line with your body it's not falling in like that so we're working on priming dynamic can you control by engaging our guest we're then going to kick out the side in best now I want to keep my chest straight up and down and if I do this and kick outside and back my shift on the side is going to feel like it's working really good not necessarily the bubbles that are kicking out to the side but the muscles right here that are designed to maintain stability in my knees and the rest of my body little wheel they're the ones that I'm focusing on right now that's called your glute medius if you want to be exact so it's pinch kick out in fact don't let that flip collapse over or the knees collapsing also from the front view try not to twist to the side if you need to if you have really bad balance you can hang on to something like a foam roller in the meantime while you improve it your end goal should be to do this without holding on to anything now from the side this one's going to look like we're going to break our core where you think that we're going to kick out in back again from the side I don't want to see any collapse like this I don't want to see that knees drive forward because then we're not officially using lose its hinge back brace like this the whole time I'm bracing like someone's going to punch me around the stomach and got out and back for something like this that would you two sets of ten to fifteen reps I'm just like if you're doing it correctly the outside of your hips your glute medius will be on fire improv correctly that when you squat is doing its job to maintain your needs in a good position so that you can produce a vicious force empower if you want to you can also do another band exercise called the lateral band walk now you're going to take this and again place it around your ankles you can get into a smaller squat again by hinging back leads in line you're going to take some steps going sideways and then back obviously if you have much more room I want you to do this for about 20 feet or so now one of the biggest questions I get is the z-position of the band matter and answers yes if I have some fans around my knees there's less distance from the needs to my hip zone which is my point of exodus which means it's creating less torque Vance if I have it all the way down to my ankles so the position of the resistance they say how much force is going to be played at the joint effective so with the band around my ankles I'm making it much harder than if I had it around my meat now a couple points of emphasis again tripod voice I'm grabbing the floor with my feet creating an arch jamming my baby toward the ground during my step I'm keeping my meal out with my feet I'm not reaching out like that I'm also worrying about my back like that when I take my step shift me put this back scale is the same I didn't take a step in me my entire body because then I just forgot about this hit so it's hips together and back just like that I would do this a couple times down in fact until I feel my glutes working really hard that's lateral thing walks so after we're done with our mobility in our coordination works then come to pick up the barbell but before we do we need to warm up with the bar alone even the most elite athlete don't jump straight to putting weight on the bar they do a couple sets with just a bar loan to prime their body to that efficiently as possible what I want to talk to you guys today about is warming up with your first set without any shoes on now if you have extreme mobility restrictions this is going to be tough however for many people this is going to be a great thing to help you pry your foot stability get a feel for the ball or house moving and see if there's any restrictions in any other purse your body that may be holding you back from performing at your best so what you're going to do is put the bar on your back do a couple squats where you're feeling for your feet engaged and tighten up against the floor and your glutes turning on get under the bar set your feet in a good stable position feel for grabbing the ground your big toes James into the ground is there you're just going to squat down all the way from here I want you to sit you can move around a little bit feel your glutes turning on in this position from the air you can do a set again of the contract relax up squeeze and then back down you're getting a feel for what your body should feel like as tense as possible in the bottom of the deep squat back up and time to put weight lifting shoes on the last aspect that of our warmup is a purposeful sports-specific warm-up to what we're going to be loading our body with during our trainer what you're going to do with the barbell is perform a couple squats both with a very slow descent feeling for those muscles turn on at the right time with a couple pauses in the bottom and that's going to prime your body to perform at its most efficient way possible during your training this is what's going to look like on the bar once you've established your good stable position with your toes slightly pointed out for some you're then going to engage your glutes first the number-four doing a high bar back squat this is a very small hip engagement it's that squat straight down pause feel for those loose turning on a community drive your knees off to the side try the big toe to the ground and drive up so again slow descent with the hips engaging first straight down knees in good alignment here I'm squeezing my glutes driving with my hips and chest up at the same rhythm so there you have it there's a simple three-step process for an efficient warm-up before your workout it's all about being efficient and effective with the time you have for your warmup so you can move as well as possible and perform to your great potential if you can do all those things that we just said you should be able to get them done in about 15 minutes you should not be spending 45 minutes or more during a warmup I hope you guys like today's a squatchy show if you did please subscribe to my channel and share with your friends before we go question of the day how long do you sit in the bottom of a deep body weight squat every single day tell me your answer in the comment section below I hope you guys have a great rest of your day as always happy squatting homes down before the well doing shows and shows out okay toes you can call me what you want but you will never saw my dreams up this is the vision of a dreamer I think

Channel: Squat University

Views: 276,406

Rating: 4.962997 out of 5

Keywords: Squat Warm Up, How to warm up for squatting, Squat University, Warm up, barbell warm up, squat mobility

Id: chvqGRJnB0g

Length: 20min 16sec (1216 seconds)

Published: Sun Jun 25 2017