3 Keys To A Good WarmUp
We have all been there – you’re short on time, you really want to get your workout in, is warming up really necessary? We say yes!! Getting some blood flow to the muscles before beginning a specific activity and priming movement patterns is extremely valuable!
Below is an efficient progression we really like:
Warm up with Myofascial Release
Myofascial release, this can be done with a foam roller, lacrosse ball, percussion tool, or any combination. Not sure where to start? Spending time on major muscle groups like the glutes, quads, and upper back are all great places. From there, you can branch out into surrounding areas. Some of our favorite from here include the traps, lats, and even soles of the feet.
Have you ever found yourself struggling to really feel the prime muscle involved in a given movement? For example, maybe when you squat, you struggle to feel your glutes. So in this case, two or three activation exercises – glute bridges, banded monster walks, single leg stability movements, for examples – would be great to incorporate to “wake up” these muscles.
Movement Specific Warmup
You’ve warmed up the body, loosened and activated the muscles you’re about to use, now it’s time to get your body ready for the movement you have planned. If it’s squat day, some bodyweight squats, followed by unloaded barbell squats, and then some appropriately weighted squats will work. You can also add other variations of this main movement in your warmup.
Don’t let the extra time it takes to do these things deter you – once you figure out what works for you, it’s easy to make your warmup very efficient! And your body will thank you by performing a bit better.
What questions do you have about warming up? What do you find works best for you?