SQUATS WARM UP
Many athletes are constantly looking for new training techniques to progress in the snatch and clean and jerk or build strength to help them be more effective and successful in their sport. The development of power and strength of basic movements in almost all sports is associated with extension in the knee and hip joints, so it is obvious that most athletes pay a lot of attention to squats. When I said heavy squats, I mean both heavy loads and variations in squat performance and a variety of exercises. Depending on their strength or general training goals, athletes may aim for an increase in RM in squats or the ability to perform high/maximum reps with bodyweight or empty bar equal to their bodyweight.
In functional fitness, athletes often have to perform squats when they are tired or have limited time. So, proper squat preparation is essential to warm up and prepare your body for the work ahead. At the beginning of any workout, all athletes need a general warm-up. Every time, at every open workout and at all seminars, I repeat that a warm-up is not just 2 minutes of swinging the arms, it is an important, necessary, and rather lengthy procedure that solves many important preparatory problems. You can read more about the importance of stretching the whole body in this article. Also, a necessary part of each training is a special warm-up, which is also often called activation or dynamic warm-up. This block consists of a set of specific movements, the purpose of which is to work out important or problem areas, to activate individual muscle groups, and to work out the necessary positions and movement patterns. Here's my list of exercises to use for a full squat warm-up:
- for the leg muscles and ligaments of the knee joints:
- trunk muscles activation:
- Glute bridge
- Good morning
- Good morning + Squat
- Reverse Hyperextension
- One leg fly
- Core rotation
- to improve the mobility of the upper back, shoulders and elbows:
- to activate the nervous system and increase the muscle motor units involvement:
Depending on the variation of the squat, I recommend including 3-4 exercises in each warm-up complex and performing them in a circular mode 8-12 reps for 2-3 sets. The speed of performing should be comfortable since the main task of this block is to consciously include and activate in the work all the important parts of the athlete's body. Such a warm-up complex can take about 5 minutes. Also, before this block, you can perform myofascial release. Examples of progressions of these warm-ups can be seen in all of my strength and special training programs, both before squats and before dynamic weightlifting training. In principle, based on these exercises, you can build a light conditioning workout to burn out the legs and core. Also, athletes should be aware of the importance and necessity of cool-down and stretching after the main load.