Why we warm up with Goblet Squats, KB swings and Band Pull Aparts

For the most part your typical gym goer will walk into the gym and begin warming up with an empty bar of the movement they are doing that day. These people will typically end up getting injured down the line if they continue to do this over a long period of time.

I wanted to add something at the beginning of our program to prepare our lifters for their main lifts but I understand that they have busy lives working full time jobs and other commitments outside of the gym. Giving them extensive warm-ups is unnecessary and usually results in the warm-up being skipped or half assed.

Every one of workouts begins with an exercise that will help you get warmed up for your main lift. Exercises such as Goblet Squats, Kettlebell Swings and Band Pull Aparts help prepare your body for squatting, press and deadlifting by loosening joints and activating muscles that are used in the main lifts without putting as much stress on the body.

Goblet Squat

Replicates the movement of a squat, helps mobilise the hips while activating your core and upper back because the dumbbell is held out in front of you. Ideally you can add

Band Pull Aparts

A great upper back and shoulder stabilization exercises that will help keep your shoulders safe while benching. It also helps improve your posture which in turn will help get your shoulders into a better position on the bench leading to a bigger press. We usually do 4 sets of 15 reps, these can be done as the first exercise or supersetted with the first pressing exercise.

Kettlebell Swing

Gets the glutes and hamstrings firing in a similar pattern to the deadlift making it a great and quick warm up for the deadlift. Just like the Goblet Squat, we usually do 3-4 sets of 10 reps.

When warming up using these exercises it’s important to remember that the goal is to improve mobility and prepare your body for the main movement. Make sure that you don’t use a weight that is too heavy for you to practise correct form or that has a negative effect on your main lift because you are too fatigued.

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