Static stretching has its time and place but working your target muscles through a dynamic range of motion is a great way to warm up and prevent injuries. Watch Steve Cotter's quick and dirty hamstring routine below
The Back Squat has often been referred to as "the King of Exercises" because it uses a great deal of the body's musculature and is therefore very efficient in making you bigger and stronger. Really, squats are a full body exercise, though most people will view them as a leg exercise due to the demands placed on the quads, hamstrings & glutes.
While squatting is a very natural maneuver, its common to see people limiting their range of motion. For the ultimate effect, you should maximize range of movement during the squat. This video is a great example
Yesterday, I discussed the value of an all-purpose bodyweight warmup and why you should have a go-to routine in your toolbox (if you didn't read that, check it out here)
But what about routines tailored to prepare you for specific skills or exercises? Specific warmup routines are great (critical IMHO) to preparing you for demanding or technical training sessions. The advantage with specific warmups is that they move your body through the same functional patterns that you'll be stressing later on, offering a level of injury protection, neuro-activity, and skill-development that an all-purpose won't be able to match.
A great example of this is the Burgener warmup, which is designed to prime your body for the specific movement patterns required for an olympic lift training session.
I use a specific kettlebell warmup on my kettlebell training days to prepare me for the specific stresses and patterns that I'll be facing during my session. Check it out below
If you're not doing some sort of comprehensive warm-up prior to hitting your maximal training sets, you should be. There have been entire books written on the "why" of warming up so I won't go into that here. The good news is that warmups don't need to be elaborate, long, or even complex... they just need to allow you to work through your target range of motion and provide enough general stimulus to get your blood flowing, your muscles moving, and your mind focused.
There are a ton of different approaches to warming up out there, ranging from general all-around, sport-specific, or even skill developmental. Whats right for you depends not only on your overall goals, but also the equipment available and the training focus for the day.
Personally, I've been using a fairly static and consistent general all-purpose warmup that hasn't changed for years. It is pure KISS in action (Keep It Simple, Stupid). Here it is:
That's it. This routine rarely takes more than four minutes, requires no equipment or amenities, and never fails to get my physiologically and psychologically prepped for the following training session. Again, this is a full-body, comprehensive all-purpose warmup, meaning that I sometimes follow this up with an additional warm-up routine targeted to the specific training focus of the day.
Embrace simplicity when you can... and if your not warming up, get started.
Check out this great instructional video on how improving strength training tools are allowing athletes to build functional and protective neck strength #TheIronNeck
What is Combat Ready Fitness?
RangerFit is designed to build and maintain all-around fitness with elements of running, sprinting, gymnastics, power lifting, Olympic lifting, and military movements. Its the kind of fitness that is applicable in real life.