Getting ready to work out requires blood flow, activation, mobilization, and a lot of prep. A proper warmup will hit all of those in an 8-10min window and you’ll feel a lot more prepared going into any weightlifting, I promise!
I know it references deadlifts specifically, but you can apply these principles to any lower body warmup. Check this out…
“I don’t know what it is about heavy deadlifts, but this seems to be everyone’s favorite time of the week. I want to take a few moments to help you guys get yourself ready to pull something heavy.
Before I get into it and you get caught up on the weight, please remember I’ve deadlifted consistently for literally 10 years. Use this as a guide and nothing else.
My personal warmup for heavy lower body days:
Blood Flow -> Mobilization -> Activation -> Build
1) Blood Flow -> 5min Concept Bike Ride (damper at 4-5, 12 cals per minute)
2) Mobilization-> 2 Rounds
10 each side Shin Box with Rotation
10 each side Ankle Pumps
10 each side Hamstring Floss
3) Activation -> 1 Round + 1st round of Deadlifts
10 each side Banded Side Steps
5 each way Banded Side Tap + 45 Degree Tap
10 Heroboard Hamstring Curls
6 e/s Single Arm Reverse Lunge (30-35#)
8 Deadlifts at 125
4) Continued activation + Build -> 1 Round
10 each side Banded Side Steps
5 each way Banded Side Tap + 45 Degree Tap
10 Heroboard Hamstring Curls
6 e/s Single Arm Reverse Lunge (30-35#)
6 Deadlifts at 175
Build…
1 Round
10 each side Banded Side Steps
5 each way Banded Side Tap + 45 Degree Tap
10 Heroboard Hamstring Curls
6 e/s Single Arm Reverse Lunge (30-35#)
4 Deadlifts at 225
Then I’ll do 2 rounds of deadlifts and planks:
1) 2 reps at 275 with a 30s 25# weighted plank + 2min rest
2) 1 rep at 305 + 30s weighted plank + 2min rest then I’ll ditch the abs and just deadlift
This leaves me with 2 sets to try to get something heavy so I’ll go for:
1 at 325, 2/2.5min rest, etc. etc.
This me specifically so always do what’s right for you. The most important thing to note here is the amount of prep work I put into pulling heavy from the floor. Our most successful members put that extra 2mins of effort into planning out their sets. You should try it 😉
