Man, you're one of the very few people in the gym world, who, besides having a great knowledge, cares about aesthetical aspect of your videos - it's always even bigger pleasure for me to watch these videos after hearing some good music in the intro, not some random shit! Keep doing it!
When asked by Tim Ferris, “If you could only warm up one way for squats what would it be?” Charles Poliquin said, “I would warm up my ankles.” Also I have done some of the hardest squat training in a long time and these 40 slant board squats a day have helped keep my knees feeling decent as opposed to feeling like hammered shit.
I usually warm up everything else in the lower body for an extended duration but kinda neglect the ankles. I was blessed with amazing ankle dorsiflexion, so all I do are those ankle circles for like 5 seconds each side.
Calf raises off edge of platform with bar squat grip (or snatch width) x20 Slant board squat for quad activation with barbell (snatch width grip) x20 Push with barbell into knees on one side at a time for dorsiflexion x20-30 sec Barbell counterweight (elbows driven out into knees) for passive dorsiflexion x20-30 sec Again but with overhead snatch grip Snatch grip front raise in bottom position (not better than Klokov) x10 *shoes on *feel barbell past 2nd pull and keep arms active past contact Muscle snatches from high hang position x3 No foot tall snatches (initiate with elbows and not use a dynamic hip movement) x3 Tall snatches (initiating with elbows, and initiating without jumping but picking feet up) x3 Tall snatch with heave (suspend with high elbows and toes and then drop underneath, again not jumping) x3 Contact added- Torokhtiy drill (to high pull, with added tall snatch on 3rd rep) x3 total Full reps from mid shin for start position x3
Thank you for this! I did snatches today, and this warm really helped me get the most out of it. The repetitive motions really helped me hone in my positioning and timing. I also combined this with Squat U's warmup. Both together helped me.
I decided to use this warm up as general training warm up (especially because of one ankle) just to drill in the technique, and with weak upperbody just the warm up reps with bar work as a lighter adaptation training. And like doing this before squat training? Wonderful.
This is excellent! I have incorporated it into my warmup and it’s been so helpful! Ankle stretches are so miserable though. My coach had me put a giant kettlebell on my knee I’m sure that used to be some kind of medieval torture method 😳
Do you work out of Brazos Valley Barbell? Been watching some of his powerlifting informational videos the last while and these gyms look so much alike. Trying to improve on GPP and Crossfit so both your channels have been immensely helpful. Thanks
I’m sub’d but never get an alert. Anyway, great coaching. Would love to see a shoulder warm up routine. Also, do you do the same (essentially) warm up for Cleans?
hey Zack can you shed some light on how to bring together the concept of contact with the bar, like the Torokhity drill, and how to replicate that from say the hand position. The reason I ask is because I have no problem working on the Torokhity drill with great success, but as soon as I go from a set position I can never get the same feeling from the legs........curious if you had any thoughts on the matter or have ran across this problem before?
Awesome ZT! I'm gunna try everything from the Snatch grip front raise in bottom position, next time I warm up, adding it my sometimes inconsistent warm up routine. Loving your insights into this sport we love, keep up the great videos 👍🏼 PS. My mate just asked me what porno am I watching... 😂 🎶 💦
If you have poor dorsi flexion then I’m confused as to how calf raises would help because the calf muscles perform plantar flexion. Wouldn’t stretching the calf muscles enable you to achieve better dorsi flexion or am I missing something?, thanks for the nice vid though👊🏾
Does femur to tibia ratio have an impact? I think my dorsiflexion is pretty good, but I can never achieve anywhere near 100% dorsiflexion in the bottom position. My femurs are pretty long compared to my shins and it feels like the weight sits so far back that it impacts my ability to flex my foot. Probably a baseless theory but it is annoying that I can only get about 60-70% flexion. Anyway cheers for the content, gonna try some of these warm ups out!
hey Zack can you cover if you haven't before the problem I'm having with hips rising up before my shoulders in snatch and its variations, it resembles romanian deadlift and all the pressure goes through my back
Zack, do you think that implementing olympic lifts and their variations is a good idea for someone trying to get stronger and more powerful but who isnt focused on becoming an olympic lifter?
Hey Zack, do you find you weight transfers slightly forward onto your toes as you (as in you personally) are coming up and then goes back more onto your heels once you are past halfway up? Like, very slightly?
I basically have zero dorsiflexion as I had a bad accident years back where they had to fuse some bones together in my foot because of this I’m either way too far back or way to far forward and there is nothing g I can really do about it. It’s effing annoying
@@davidkymdell452 Afraid can't help you since I am not qualify do so. Perhaps check squat unveristy and see if you ask Dr. Horschig to help you regain some of dorsiflexion .
really 3 things could help you adjust that. first would be improve dorsiflexion which you said you cant do. second would be to gain more hip flexibility to help account for the lack of dorsiflexion. And the last one could be that your catching the weight too low and might need to focus on not bottoming out as far since you do lack some of the dorsiflexion. I tend to front squat more from my toes but I snatch pretty evenly. Has to do with my feet being wider in a snatch I suppose.
Savage Grace powering more just means you don’t have the best ability to dynamically load your body in the bottom of the squat. to this, you’d work on getting lower, faster and fixing the bottom position
@@Kukatoo Sorry, I should have been more clear. I didn't mean power cleaning more than you can clean but just having a strong power clean in general. Zack CJs 168 but I think he can power like 150 or something. That is a pretty high percentage of his clean.
Savage Grace oh i see what you’re saying, that is a good question. because the bottom position of the squat requires a lot of quad to get out of, i think you’re right about that connection.
most of it comes down to his strength in the front squat, or ability to have a strong rack in the bottom of the clean. Id say his ratio is slightly higher than average but a lot comes down to leg strength. He always looks like hes struggling to stand up on his max attempts which means his squat needs improved if he would want to add more kg. I know a couple lifters with this issue personally. I personally have no problem standing up my max lifts out of the squat I just struggle with my jerks lol. But my front squat is well above my clean.
20-30 secs as a stretch does nothing... Your soft tissues haven't elongated, there is not enough time to get enough blood flow around your tendons to call it a stretch. All you do is feel better. That set of earlier passive stretching should be a t least 1 min long... My coach used to have me hold stretches for 2mins for major muscle/joint groups... Once you get loose over a period of time, you can warm up with 20-30 sec of activation, but its not stretching man... That word is misused alot.
In Russia we don't warm up for bar, bar get ready for kontect with us
Man, you're one of the very few people in the gym world, who, besides having a great knowledge, cares about aesthetical aspect of your videos - it's always even bigger pleasure for me to watch these videos after hearing some good music in the intro, not some random shit! Keep doing it!
snatch grip front raise in a bottom position... men, what a gulag of joy.
Still don’t understand how that’s possible
When asked by Tim Ferris, “If you could only warm up one way for squats what would it be?” Charles Poliquin said, “I would warm up my ankles.”
Also I have done some of the hardest squat training in a long time and these 40 slant board squats a day have helped keep my knees feeling decent as opposed to feeling like hammered shit.
I usually warm up everything else in the lower body for an extended duration but kinda neglect the ankles. I was blessed with amazing ankle dorsiflexion, so all I do are those ankle circles for like 5 seconds each side.
Have you ever tried banded ankle mobilisation? I'm curious if you have any insights on banded joint mobilisations in general.
Calf raises off edge of platform with bar squat grip (or snatch width) x20
Slant board squat for quad activation with barbell (snatch width grip) x20
Push with barbell into knees on one side at a time for dorsiflexion x20-30 sec
Barbell counterweight (elbows driven out into knees) for passive dorsiflexion x20-30 sec
Again but with overhead snatch grip
Snatch grip front raise in bottom position (not better than Klokov) x10
*shoes on
*feel barbell past 2nd pull and keep arms active past contact
Muscle snatches from high hang position x3
No foot tall snatches (initiate with elbows and not use a dynamic hip movement) x3
Tall snatches (initiating with elbows, and initiating without jumping but picking feet up) x3
Tall snatch with heave (suspend with high elbows and toes and then drop underneath, again not jumping) x3
Contact added- Torokhtiy drill (to high pull, with added tall snatch on 3rd rep) x3 total
Full reps from mid shin for start position x3
*Contact added (on 3rd rep) Torokhtiy drill 2x3
I'm out of breath even looking at your warmup
Thanks for all your videos. Your an excellent coach, and I have learned alot from you. I have become a better coach with your help.
Zack you are the man! A few weeks ago I couldn't even do an overhead squat and now I can do a full snatch. Thank you for your excellent content!
Thank you for this! I did snatches today, and this warm really helped me get the most out of it. The repetitive motions really helped me hone in my positioning and timing. I also combined this with Squat U's warmup. Both together helped me.
Sweet, a new ZT video. Loving the podcast too
You really should release a mobility/warmup drill app. I’ve been winging it with my warmups with what I can remember that morning 🤦🏽♂️
I decided to use this warm up as general training warm up (especially because of one ankle) just to drill in the technique, and with weak upperbody just the warm up reps with bar work as a lighter adaptation training. And like doing this before squat training? Wonderful.
This is excellent! I have incorporated it into my warmup and it’s been so helpful! Ankle stretches are so miserable though. My coach had me put a giant kettlebell on my knee I’m sure that used to be some kind of medieval torture method 😳
Btw i noticed you're not doing the Jon North chest bump drill in your warmup. I think you need to reconsider :D
Have the same issues (poor Dorsiflexion) and gonna incorporate some of your exercises into my warmup thanks man!:)
Thanks! I'm always looking for new effective warm ups as I often get used to old ones.
Great Content! Love these warmup movements 👌🏻👌🏻👌🏻
This is awesome!! Please do one for the clean and jerk as well!
This was a really nice warmup. Please show us the clean and jerk warmup as well!
Good warm up drills. I will use these. Thanks!
This will be really useful. Thankyou for sharing coach!
Nice. All valid and useful movements. I am personally waiting for the same but for the jerk, if that is on the planning board.
My shoulder snapped just by looking at klokovs snatch raise. I wish I had such strong glenohumeral joints
Do you work out of Brazos Valley Barbell? Been watching some of his powerlifting informational videos the last while and these gyms look so much alike. Trying to improve on GPP and Crossfit so both your channels have been immensely helpful. Thanks
Awesome! I’ll be using some of these with myself and athletes
No Gimmicks - Just Strength
Is that “PR Breaker” back there? 😎
Just did this warmup will let you know if I PR
Love the funky music and the content of course 👍
Thanks for the tips, I'm going to give them a shot! I cant wait. When are you going to do a seminar in STL?
improving hip internal rotation also helps achieve deeper, stabler squat positions
Great video as always! Do you think it's better to start warming up without heeled shoes?
Great video 👍, very helpful
I’m sub’d but never get an alert. Anyway, great coaching. Would love to see a shoulder warm
up routine. Also, do you do the same (essentially) warm up for Cleans?
You‘re the best!great video!
If anyone is wondering what's the background music, Thomas Bangalter - On Da Rocks (really good LP, btw)
Dude you have helped me soo much
super helpful video! Thank you!
what type of gym do you workout at? is it a commercial gym? i’m trying to find one instead of the one i have now (powerhouse)
Hey Zack can you do a full breakdown of the front squat ?
hey Zack can you shed some light on how to bring together the concept of contact with the bar, like the Torokhity drill, and how to replicate that from say the hand position. The reason I ask is because I have no problem working on the Torokhity drill with great success, but as soon as I go from a set position I can never get the same feeling from the legs........curious if you had any thoughts on the matter or have ran across this problem before?
Awesome ZT!
I'm gunna try everything from the Snatch grip front raise in bottom position, next time I warm up, adding it my sometimes inconsistent warm up routine.
Loving your insights into this sport we love, keep up the great videos 👍🏼
PS. My mate just asked me what porno am I watching... 😂 🎶 💦
If you have poor dorsi flexion then I’m confused as to how calf raises would help because the calf muscles perform plantar flexion. Wouldn’t stretching the calf muscles enable you to achieve better dorsi flexion or am I missing something?, thanks for the nice vid though👊🏾
This is Gold
Coach, could you upload a video for clean and jerk warm up? Thank you!
Hi Zack do you think a beginner should split snatch, clean and jerk in 3 different training session? Thanks
Does femur to tibia ratio have an impact? I think my dorsiflexion is pretty good, but I can never achieve anywhere near 100% dorsiflexion in the bottom position. My femurs are pretty long compared to my shins and it feels like the weight sits so far back that it impacts my ability to flex my foot. Probably a baseless theory but it is annoying that I can only get about 60-70% flexion. Anyway cheers for the content, gonna try some of these warm ups out!
hey Zack can you cover if you haven't before the problem I'm having with hips rising up before my shoulders in snatch and its variations, it resembles romanian deadlift and all the pressure goes through my back
I'm unable to do snatch grip front raise due to i think lack of thoracic strength. Also overhead squats are very difficult. How should I improve?
saved, liked, and subscribed..
Do one for clean and jerk pls
If your session starts with snatches would you do anything more generic before this or would this be how you start?
Zack, do you think that implementing olympic lifts and their variations is a good idea for someone trying to get stronger and more powerful but who isnt focused on becoming an olympic lifter?
theyre great for explosive power. definitely useful to improve overall strength for other sports.
Tries it, hit a little PR off the blocks. Cheers ears
Where does the foam rolling and stretching fit in?
Hey Zack, do you find you weight transfers slightly forward onto your toes as you (as in you personally) are coming up and then goes back more onto your heels once you are past halfway up? Like, very slightly?
Check his "Pull from the Toes?" video, I believe he address that and how he correct his client from rocking during the pull.
I basically have zero dorsiflexion as I had a bad accident years back where they had to fuse some bones together in my foot because of this I’m either way too far back or way to far forward and there is nothing g I can really do about it. It’s effing annoying
@@davidkymdell452 Afraid can't help you since I am not qualify do so. Perhaps check squat unveristy and see if you ask Dr. Horschig to help you regain some of dorsiflexion .
All good, wasn’t really asking for advice, just having a bitch lol. Cheers tho.
really 3 things could help you adjust that. first would be improve dorsiflexion which you said you cant do. second would be to gain more hip flexibility to help account for the lack of dorsiflexion. And the last one could be that your catching the weight too low and might need to focus on not bottoming out as far since you do lack some of the dorsiflexion. I tend to front squat more from my toes but I snatch pretty evenly. Has to do with my feet being wider in a snatch I suppose.
whaaa i had no idea you go to BVB!!!
Anyone know the background sound? I need it from now on for my warmups
Is there a certain number of reps I should do for the progression
I find that I can achieve greater ankle dorsiflexion when my arches collapse (aka flat feet)
That's horrible for the knees. I have flat feet and try my hardest to make an arch during lifting.
@@chrism45 I feel fine with regards to my knees
Is the hip extensor dominant quality partially responsible for being able to power clean more?
Savage Grace powering more just means you don’t have the best ability to dynamically load your body in the bottom of the squat. to this, you’d work on getting lower, faster and fixing the bottom position
@@Kukatoo Sorry, I should have been more clear. I didn't mean power cleaning more than you can clean but just having a strong power clean in general. Zack CJs 168 but I think he can power like 150 or something. That is a pretty high percentage of his clean.
Savage Grace oh i see what you’re saying, that is a good question. because the bottom position of the squat requires a lot of quad to get out of, i think you’re right about that connection.
most of it comes down to his strength in the front squat, or ability to have a strong rack in the bottom of the clean. Id say his ratio is slightly higher than average but a lot comes down to leg strength. He always looks like hes struggling to stand up on his max attempts which means his squat needs improved if he would want to add more kg. I know a couple lifters with this issue personally. I personally have no problem standing up my max lifts out of the squat I just struggle with my jerks lol. But my front squat is well above my clean.
Great content, but that 70s porn background music though, bro!
I love you
Thank you, my sexy weightlifting TH-camr.
Clean and jerk warm up please
Going really low, that is my problem.
20-30 secs as a stretch does nothing... Your soft tissues haven't elongated, there is not enough time to get enough blood flow around your tendons to call it a stretch. All you do is feel better. That set of earlier passive stretching should be a t least 1 min long... My coach used to have me hold stretches for 2mins for major muscle/joint groups... Once you get loose over a period of time, you can warm up with 20-30 sec of activation, but its not stretching man...
That word is misused alot.
i would puke if i did this warmup without break
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