Unlock Your Squat Potential: A Guide to Movement Prep Exercises
As someone who has been squatting for over 13 years now, I can tell you from experience the difference of feeling in my knees, back and body when squatting WITH movement prep and squatting WITHOUT movement prep and the difference is night and day!
Picture this: You walk into the gym, eager to hit a new personal record on your squats. You load up the barbell, take your position, and start descending into the squat. But wait, something feels off. Your muscles aren't firing as they should, your joints feel stiff, and you struggle to maintain proper form. Frustrating, isn't it?
Now, rewind to a scenario where you incorporate movement prep exercises into your routine. You take the time to warm up, mobilize your joints, and activate the necessary muscles. As you approach the squat rack, you can feel the difference already. Your body feels primed, your muscles engaged, and your movement smoother. The squat feels like a well-oiled machine, and you can focus on pushing your limits rather than battling against your body.
So, what exactly constitutes a solid movement prep routine for a squat workout? Let me take you through a set of exercises that will not only prepare your body but also elevate your squat game to new heights.
Foam Rolling:
The Magic of Muscular Release Foam rolling is like giving your muscles a warm hug before the heavy lifting begins. Spend a few minutes rolling out your calves, quads, hamstrings, glutes, and upper back. By doing so, you'll release any tension or knots that may hinder your squatting performance. It's like setting the stage for a star performance!
Dynamic Warm-up:
Breaking Out Those Funky Moves A dynamic warm-up is not only functional but also incredibly fun! Leg swings, walking lunges, high knees, and hip circles are just a few moves that will get your blood flowing, increase your range of motion, and make you feel like a dancing superhero!
Mobility and Activation Exercises:
Get Your Body Moving Now it's time to dive into some targeted exercises that will enhance your squatting abilities. The deep squat hold is a game-changer. Sink down into the squat position and hold it, focusing on maintaining an upright posture and grounded heels. Feel your hips open up and your muscles awaken. It's like hitting the refresh button on your body!
Glute bridges and bird dogs are fantastic for activating key muscles. Glute bridges target your posterior chain, particularly the glutes, while bird dogs engage your core and stabilize your spine.
Goblet squats with a kettlebell or dumbbell challenge your squat depth while adding resistance. Embrace the weight and feel the burn as you push through each rep, knowing that you're building strength and resilience.
Finally, jump squats bring out your explosive power. Leap into the air, reaching for the sky, and land softly like a cat. The jump squats not only boost your leg strength but also add an element of excitement to your workout. It's like being your very own action hero, defying gravity with every jump!
In conclusion, squat enthusiasts, I can't stress enough the importance of incorporating movement prep exercises into your squat routine.
Foam Rolling (5 minutes):
Use a foam roller to target the following areas: calves, quads, hamstrings, glutes, and upper back.
Roll each area for about 30 seconds to release any tightness or knots.
Dynamic Warm-up (5-7 minutes):
Leg Swings: Stand beside a wall or support, swing one leg forward and backward, 10 reps each leg.
Walking Lunges: Take a step forward with your right leg and lower your body into a lunge position. Alternate legs for a total of 10 lunges per leg.
High Knees: Jog in place while driving your knees up towards your chest, 20 reps per leg.
Hip Circles: Stand with your feet shoulder-width apart. Place your hands on your hips and rotate your hips in a circular motion, 10 circles clockwise and 10 circles counterclockwise.
Mobility and Activation Exercises (10-12 minutes):
Deep Squat Hold: Assume a deep squat position with your feet shoulder-width apart. Hold for 30 seconds while focusing on maintaining an upright posture and keeping your heels grounded.
Glute Bridges: Lie on your back with knees bent and feet flat on the ground. Drive your hips upward, squeezing your glutes at the top. Perform 12-15 reps.
Bird Dogs: Start on all fours with a neutral spine. Simultaneously extend your right arm forward and left leg backward, maintaining a stable core. Alternate sides for a total of 10 reps per side.
Lateral Band Walks: Place a resistance band just above your knees. Take small steps laterally, maintaining tension in the band. Perform 10-12 steps in each direction.
Squat-Specific Activation (5-7 minutes):
Bodyweight Squats: Perform a set of 10-12 bodyweight squats, focusing on maintaining proper form and depth.
Goblet Squats: Hold a kettlebell or dumbbell at chest level and perform 8-10 goblet squats, emphasizing depth and controlled movement.
Jump Squats: Explosively jump upward from a squat position, reaching full extension at the top. Land softly and immediately descend into the next repetition. Perform 6-8 reps.
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-Coach Malek
