The GREATEST Squat Warm Up Routine
ฝัง
- เผยแพร่เมื่อ 26 ก.ค. 2019
- What is the best squat warm up exercise? IT DEPENDS. There are SO MANY exercises you can choose from, but the exercise I'm sharing today is one EVERYONE can benefit from. All you need is a light weight (20-30 lbs) to hold in front of you.
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This exercise will prime:
1) Ankle mobility
2) Hip mobility
3) Hip stability
4) Foot stability
5) Squat coordination
Start with your shoes off (I want you to feel for the ground and prime foot stability before putting your shoes on and grabbing the barbell). Jam your big toes down while you drive your knees out to the side and sit down into a deep squat. If you have a difficult time sitting into a bodyweight deep squat, it will often now be possible as the weight held in front of you will offset your body weight and allow you to reach full depth. Hold this position for a few seconds and feel for your hips opening up.
From here you can swivel your hips and drive one knee over your toes until you feel a good calf stretch. Hold this position for 10 seconds before going to the next leg. I usually alternate a few times before going on to the next step.
You can then do a number of contract-relax exercises both in the deep position and in a 1/2 raise. This will allow you to prime the needed glute activation to propel yourself out of the hole with a powerful hip action (hip drive). Make sure you stay balanced during these contractions and feel for your bodyweight remaining over the middle of your feet (don't sit back into your heels!)
To see some of my other recommended warm up exercises for squat day, check out this video: • The BEST Squat Warm-Up...
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Music credits
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Special thank you to Evan Pierson Productions for his help in making this video!
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#squatuclub
#squatclub great reminder!
Today's winner is .... Kimberly Hidalgo!
what are your thoughts on the helicopter warmup from Chris Duffin?
Sir Can you please make a video on fixing uneven pelvis and shoulders ?
I could not believe this simple warmup would heal my knee pain and improve my overall deadlift & squat performance. Thank you so much ❤️ God bless you.
Right there with you.
Being an indian, for the great part of my childhood, we had a indian style toilet in one of our bedrooms where you Squat & take a dump, doing so has unknowingly made my ankles & hip muscles quite mobile
That's actually a good natural way for a human body to take a dump. Humans are designed to dump in a squat position.
Fracklo designed?
@@solo-xbt yes...Intelligent design :)
@@igorvengerovsky2897 no, we evolved to shit that way.
@@woffe8094 😊😊😊😊😊😊😊😊😊
2:55 "So swivel over" No not you camera! What are you doing!!
got too excited
This looks waay easier with your exceptional mobility. You should do this warm up demonstration with a stiff person to advise. On the challenges that we will encounter. #SquatUclub
Yeah I think that would actually be really useful
It definitely is way easier with good mobility. But if you don’t have the mobility, work on mobility primarily. Forget heavy squatting. Forget focussing on the weight. Spend a couple months on really getting deep. This really helped my mobility.
Thanks for the suggestion!
I peed a little when I tried to activate my glutes
i dont think he should be demonstrating any of these exercises tbh
Never thought my ankles wear the weakness in my squat. Always blamed my hamstrings. I am so thankful for this video. It has helped me so much and saved from awful back pain. Thank you sir.
Love how at 2:55 the camera man thought he actually meant swivel the camera and started to turn it 🤣
He's a professional haha
Yoh I laughed XDDDDDD
That squat depth looking fucking sick
Flat feet squat crew checking in
😭
Checking in! But this TH-cam channel really helped fix that for me. I’ve fallen in love with squatting again.
Bro, I’m a bow-legged, flat-footed, slack-jawed fool
AYE AYE , THE PAAAIIINNNNN
Bro,how do I fix flat foot?
I was at the gym today to see another guy do the exact same warm up i was doing.
I asked him 'where you learn that?"
Hes like: "a guy from Instagram forgot his name"
Im like: "squat university ?"
Hes like: "yeyeye"
lol in da hood
And then the dumbells clapped
@@jamesmcvey5871 Its not gay if dumbells touch
@@dinoXAs2 lol
@@dinoXAs2 It's not gay if you have your socks on
Did this today before heavy squats. So good, smoothest squats I’ve ever done and got way deeper than usual.
This guy solved the problem with deep squatting. I have seen and heard so many try to explain how to deep squat but none have identified the actual area “ankle inflexibility” as the issue. Plus he had the exact remedy for it. Brilliant!
Thank you! I feel my ankles are definitely a limiting factor when squatting. I will definitely try this warm up. 👍🏼
This is great.
I started following this for about a week now and I’ve got a lot of mobility back into my ankles due to this.
Thanks for the tip.
Thank you for this! I tried it out today and it made a quite a difference. I had been confused lately with a proper squat warm up routine and this works just great. Helpful content, following the channel for more!
I'm so glad it helped! Thank you so much for following the channel!
wish i saw this a year ago, really struggling getting mobility back after a broken femur. Definitely going to start this, thank you
Really nice pre leg training warmup! Thank you! I've been suffering from right knee problems for several months. Couldn't figure out what led to that pain. Have been doing this routine a couple of times and started to feel less pain :)
Came across this video about a month ago and have been using this warm up ever since. What a game changer! Thanks for uploading this.
Very timely video, I do a lot of squats in my warmup but this is where I needed more help and direction. Thank you, I learn really good things every time you share a video!
A truly great squat warmup routine. Honestly it's helped to transform my squats.
Meanwhile someone has stolen the squat rack
Me rn
I did this warmup with some added stretching from a previous video about knee pain. It was the first time in 5 years I had a great squat workout without any pain. Thank you so much for making this information public and easy to understand!!!! It’s appreciated 🙏🙏🙏
Hey do you mind linking that knee streching video?
@@SHORTSFLIX- th-cam.com/video/Nj6c9ELsquY/w-d-xo.html and th-cam.com/video/WMOcMZQB-yc/w-d-xo.html
@@SHORTSFLIX- also this one th-cam.com/video/MnssBu_cmC0/w-d-xo.html
Awesome ! I was attacked getting off a train & my right ankle snapped in the struggle. I used to do deep goblet squats as i shadow boxed w/5 lb weights always twisting as i was down. I needed this to re emphasize how great it made me feel & how flexible i felt 🏆
Love love love your stuff. Literally made me a better lifter in so many ways.
This is GREAT. I teach strength training and conditioning for high school. Right now we are fully virtual and studying a lot of your work. I plan to have them do this warmup, just wanted to ask if there is another video that is "a full warmup walk through" before I make the video myself. They seem to enjoy your personality and energy.
great tips. i recently added kb goblet squats to my work out and naturally just started playing with mobility in lower squat! ankles, glutes and hip flexors needed this!!
Your warm ups did help me some. What works better for me is doing heel elevated squats. After a couple of sets of 25 or so (bodyweight only) I can magically do full squats with heels on the ground. Good video, I'm still trying to figure everything out.
Great demo. I’ll give it a good focus on my next session. Side note, I’ll close my eyes and hear Ron Burgundy giving me squat advice. Take it the next demo to another Ron Burgundy level man!!!
There are a lot of people complaining that they aren't mobile enough to get in this position. The problem isn't the video; It is your mobility. Put the work in and you will love how you feel when you are free to move.
Absolutely awesome video. This video has so much I’ve decided to download it and will every leg day/Squat. Thanks man
This was great! Though what I would love to see, is a follow along for a squat warm up. Something similar to what we just did but essentially me following along throughout the course of the warmup.
Wow! I never realized how driving my toes down helps to stabilize my ability to squat correctly. Will start incorporating this in my leg routine.
This stuff is just so good. Keep it up doc. Thx.
This chap is great. One of my favourite and best online .
Watched this again and again and still Kp learning more in depth pointers. Absolutely great video. 👍🏿🙏🏼
Incredible amount of information. Thank you Sir.
I can sense your great passion and love! Thanks for sharing what you know.
Yes yes yes, thank you 😊 I think this will help tremendously!!
Hope it can help! Thanks for checking out the video!
I instantly share your videos to Facebook and also send them to select people. You are Awesome and help so many people. This great information needs to be heard. What you do matters and we all Thank You!!!
THANK YOU so much!!!
Thanks for the great vids! Bob and Brad, TH-cam physical therapists with 1 million subscribers, still don't like deep squats (bad for the knees). My experience is that deep squats are helping my back and knees immensely. I wish you could persuade them like you did me! Cheers!
Haha, I'll see what I can do if I ever get the chance to meet them one day!
Thanks for the tips! I use this warm up before going biking and this is great!
Thanks again, once more for your tips on improving our mobility👍🏻✌🏼
Can't wait until next squat day...thanks Doc!🙏
This is some good stuff! I'll definitely have to practice this warm-up next time I squat. Thanks, Doc!
I tried this last night in the gym.
Very helpful. Thank you
Love this I actually was already doing the first part and the swivel. But I will try with weight and then priming movement. Thank you!
Obviously it should go without saying this is tremendous for the knees, but this really feels great on my knees. Thank you coach.
Ha! can't believe that I searched for a short & sweet squat warmup routine from you guys and you have just uploaded this one. Thank you very much!
Perfect timing!! And you're very welcome!
Just discovered this channel and it's become my go to workout channel!!
Thanks for the tips! Going to do this for sure!
I truly appreciate your content bro. I appreciate you
Wow, completely changed my squat. Thank you!!!
Good warm up. Really felt the difference after I was done warming up
Excellent warmup exercise. Never saw such warmup before. Great work.
This really helped a lot! Thanks so much!! 🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼
Your able mobility is better than my infant's
Check out his ankle mobility
How do I improve my able mobility?
@@NeuronActivation first you have to be able to do it
@@juIceGoD14 second you should be willing to do it
Give your infant a 10 kg plate and make him do this warm up routine. I'd say.. 3 times a day to begin with. And if he cries from the weight.. What is he, a baby?
Seriously needed this advice, thanks!!! Tried everything to warm up that stupid little muscle inside glutes/ham’s!!! Back on track 🙌🏻👌
I’m currently squat obsessed in my fitness journey so I really appreciate the content... keep it coming man ✊🏿
Keep it up man
I was a stupid teenager who thought “squats are for girls” and never really did them until now in my thirties lol
Same
@@nextlevelbjj3083 you are still early youngster. I am learning @ 58. ❤️
@@vg1403 thanks I started to learn to squat also love this exercise
Great video mate. Really good warm up! I’ll be using it with my crew.
I did this warm up Really helpful , I feel butter in doing squats excercise , thank you very much.. 👍👍
Love it! Thanks Dr!
I love your stuff man !
Fantastic content! Thank you!!
You have worked wonders in my health, thank you very much my hips are stronger than ever, I used to lift 180kg on Deadlift and got injured probably cause I was not doing a lot of the things you mention like working stability muscles, I was wearing all the orthopedics but those are no good if you don't fix the root issue, listen to this man is my advise he knows what he is talking about.
For some people, this is a whole workout session.
I just love you and this warp-up,you just rock.
Outstanding, exactly what I needed 👍
Glad you liked the video!
It feels amazing! Thanks!
You even warm up your camera man too. swivel along :D
Video Timestamp:
00:00
00:59 Foot Mobility
01:20 Hip Mobility
02:03 Ankle Mobility
03:15 Stability Emphasis
05:52 Squat Coordination
This is great 👍🏾! Love your videos!
Awesome advice! Have a meet in a week and I need this!
Hope it can help! Good luck at your meet!
I appreciate you sharing this routine. I am at the gym about to de legs and will start using it now.
Thanks for this brother.
This is like the best video ever. Thank you
thanks a lot! will apply this routine! have a great day!
"priming my glutes" excellent my friend, just excellent
This really helped thank you very much!
This is awesome. Can’t wait to try this on Friday when I train legs 👍🏻
Hope it can help!
Great info brother!
Thanks again for the valuable information
You're so welcome!
I always come back to this video
This is Gold!....Thanks from a 55 year old who's been doing it wrong, all along....
This routine gave me back pain? I usually never feel any discomfort in my back but these movements really brought a soreness out of me immediately
Really Enjoyed! And A great Help For Squats
Let me try this later tonight. 💪🏻☝️ keep up the content my man!
I need this, thank you
Awesome tip, thank you sir
Big help for my activity.
A game changer!! Thank you so much!!
Just wanted to thank you , I had so much pain in knees then hips done you exercises and I’m so much better
I just came across this! Do another Video! Thanks for this one. I forgot about this. Great teaching In Service!
very good also as mobility routine.👍
Definitely going to try it out !!
Hope it can help!
I love this, thank you
Best squat warm up routine ever! Thanks broham!!!
Thank you this was really great and simple
Love this warm up
Thank you!
Thank you!
Great for shoulder stability aswell!! Thanku!