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The GREATEST Deadlift Warm Up Routine
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- Опубликовано: 6 фев 2020
- What is the best deadlift warm up exercise? IT DEPENDS. There are SO MANY exercises you can choose from, but the exercises I'm sharing today are ones almost EVERYONE can benefit from. Doing these will help improve your deadlift movement quality and increase your potential to lift big weight.
These exercises include:
1) Deep goblet squat stretch for hip mobility
2) Hip Airplane for hip coordination and rotation stability
3) Bridges for priming glute strength/activation
4) Bird Dog for core stability
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Special thank you to Evan Pierson Productions for his help in making this video!
The #SquatUclub is now on RUclips! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my RUclips channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!
I’ll reply under the winners comment - so make sure you keep up on your notifications!
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Tried so much winning that I just gave up
Today's winner is @Anu
@@Kam27892 I'm sorry you haven't won after trying to many times. I'd be happy to help. Email me at SquatUniversity@gmail.com and we can work on anything you need help with.
Hi Aaron I was 64 yesterday got the squat bible as a present can you do something for us older folk was very interested in the difference of breathing techniques for older folk maybe you could expand great book very educational thanks must get back to my favourite bar😀
00:40 10 reps
2:10 5 seconds 10 reps each side
4:10 10 seconds 10 reps
6:18 10 seconds 6 reps each side
Thanks!
I just started getting into weight lifting and I loved your video on ankle restrictions and why. My squats sucked and now I know how to fix it! Thank you!
Finally something I can use consistently. I'm always doing lunges, stretching calfs, hams, leg swings, treadmill, planks, etc. This makes sense and simple. Thank you Dr. Aaron.
You're welcome! Hope it can help!
This stuff is REALLY good, I was beginning to have some pain after working out and I realised it was because I wasn’t warming up or priming myself up properly, and your routine takes it a step further to specifically address the errors that might come up during a dead lift and inb4s their ass. Thank you!
Here after virtually crippling myself in my last deadlift sesh..
Did u pull a muscle?
Lmao Same here
Same. Sad lol
What was the weight on the bar when you clowns crippled yourselves deadlifting?
Same
Finally, a trainer who really understands anatomy and proper technique. You have helped my technique and body awareness tremendously. Thank you very much, Aaron.
Wow, even empty handed deep squats following this pattern for warm up was great for the glutes. Thank you for the content!
Thank you so much for your videos, the best training advice, this exercise alone has made a massive difference to my training
Another excellent video and it came just on the same day as my new training block deadlift workout. Felt really good as I usually have tight hips during/after. Balance is tough on the hinge movement but I’ll get there. Thanks for everything, you’re Awesomeness 😊💪
You're welcome!
Thank you Dr! Followed this warm up to the letter and just smashed a deadlift PR, felt so much smoother
Always appreciate help with the warm up routines. Has made a huge difference in my workouts #SquatUclub
So glad to help Taylor! Thanks for checking the video out!
I'm so sad that I didn't find this channel before today... This is a mine gold! Keep up the good work and thanks for sharing all this!
1)Goblet squat ×10
2)Hip Airplane ×10 each side
3)Glute bridges 10s×10
4)Bird Dogs 10s×6
It's my gratitude to thank you so much for the aspiring video and to respond my request Doctor. I really appreciate your support Doctor. Thanks!
You're so welcome!
This worked so good I can’t believe it I also front squatted after my deadlifts and those delta so much better as well
I love your detailed variations to facilitate and inhibit specific muscles.
Thank you!
Thank you so much for this, greatly needed it.
Love this. Some really great work in the warmup there...topped off with a deadlift.
2:45 This exercise showed me how much I still need to work in my glutes flexibility, mobility and strengh xD. Also my core, but god since I've added this exercise to my routines I improved so much my performance on everything
this exercise made my willy grow 3 inche
This is fantastic and I just watched a bunch of these. Thanks and I just subbed!
That was the best video. So well explained. Thank you 😎
Very good! I agree as usual .. very important exercises to prepare for e a perfect deadlift performance.
Great video. Really highlights the biomechanics needed to deadlift in an ideal way.
Omg this helped so much!!!!! Thank you!!! Will definitely follow you!!!
Great combo, thank you 🙏
Mate thank you so much. I recommend your channel to all my friends who like working with weights
Yes sir! Was just thinking about this this week - started a new powerlifting program :)
Hope this can help!
thanks brother!! Now I feel more comfortable walking into my squat work out in the morning
Exactly what i needed, thank you :)
You're welcome
its 10pm and I was feeling super sluggish and tight before I did this warm up. now im ready to pick shit up. thanks aaron :)
Ive been powerlifting for 4 years now and i found that the best warm up before deadlifts is the whole workout first. i always start with rows, t bar rows and barbell rows as basic warm up exercises and leave the bench and deadlifts last. every time i did my deadlifts at the start i couldnt perform the rest of my workout efficiently but when i switched deadlifts in the end i executed them more efficiently. just before my deadlifts though i perform single leg reverse kettlebell lunges and that completely transformed my deadlifts. i read one of your books about squatting, i changed my foot placement and its all perfect now. youre the man.
Thanks for sharing very useful! :)
great exercises ... i'll be done after the warmup ... but as i have to start from scratch after injury, i'll give it a try :)
Please more about Deadlifts 😊👍 Maybe mobility? The drills in your Squat Bible help me a lot.
YT Ano I’ll see what I can do! Thank YOU so much for picking up a copy of my book!
I used this routine pre deadlift I was so primed and ready crushed my lifts. “Why not warm up with deadlift?” That’s what I’d normally do, but there’s so many muscles in the legs you need to prime that assist the deadlift that just don’t wake the same with the dead’s. Especially if you lift heavy. Your cns wil start being taxed before you got the entire leg warm
The amount of bro science lmao
@@OMAR-vk9pi he's right its u who probably follow bro science lol
@@SonGoku-ep4wj damn shame Goku fans are supposed to be smarter than this
I warm up with deadlifts myself but those 2 first warm ups are SOLID.
Hi Doc, do you have any content yet on the best daily stretches / movements for sedentary office workers? Something to combat the negative effects of sitting? Thank you so much.
Buy a peleton
Couch stretch & Pigeon pose
Hi doc. Thank you so much for your deadlift warm up vid. It's been a massive help. I have a specific problem and that is a sharp stabbing pain in the middle of my right glute and right hamstring tightness, which becomes excessive during high volume deadlift sessions. What can I do specifically to address this issue. Thanks. David
Much wanted video, thank you
You're welcome!
you're the best thank you
Thanks Doc!
You're welcome!
I did this before dead’s today. I felt great
These have been fantastic for me , especially the hip airplanes at 1.51 . Please do correct me if this is wrong , but I always use two upturned dumbbells / yoga blocks shoulder width apart on either side of my standing foot for balance . I lightly touch my right hand to right dumbbell when I turn left , then alternative hand when I turn right . Make sure to still press into the three corners of the standing foot . Don’t spill your weight into your hand / arm
Thank you so much for this helpful video :) Can I use these exercises as a lower-body warm-up routine or do you have different exercises for that?
Wish I followed this today, got to love pulling your lower back
Awesome video !!
Thank you!
Glad I discovered your channel. Great video. Can’t imagine how this has dislikes 🤦🏽♂️
At least every video on RUclips has a dislike smh people always find a way to hate
I liked the video, its good quality advice, love the hip airplain. But I do have a guess why ppl disliked it, as I had the same inclination at the end of watching - I saw the thumbnail with what looks like 180kg and I wanted to see what form he uses to do that. He did not use that weight tho. Thumbnail fake clickbait can lead to dislikes.
Solid warm up!
Trying today👍🏽
Great help thanks can you do something for the older folk who squat and lift was 64 yesterday got your book as a present great reading thanks
For the deadlifts i usualy warm up with deadlifts...
Best comment💥
Same. I just start low weight for x5 then jump 20kg each set until I reach working set.
Yeah I was going to say the same. This other stuff is non sense.
That's great. Most high-level professionals and competitors use other techniques. Facts. But if it works for you, great.
I have never done anything but this 😂
Thanks for the video 🙂
You're welcome!
Thank you for your video, normally I do them at the end of my program and feel like I am already warmed up. For some reason last month that wasn't the case and it was hard to reach the floor just after being in the gym haha this is going to help me.
#SquatUclub
You're welcome!
I always try your warm ups, they really help me out when I the wods
I'm so glad to help!
I like light deadlifts for warming up that always helps
This is great thank you 💪🏼👏🏼👊🏼🤘🏼🙌🏼
Mert you’re so welcome! Thanks for checking out the video today!
awesome content!!
Thank you!
Who else is here after almost breaking their lower back in a brutal deadlift session.
Great stuff Doc..You doing just amazing #squatUclub
I’m so gonna graduate from this university
I don’t feel bad watching ads on these videos. I feel like i should be paying for these videos!! Did this warmup this morning and my glutes felt thicc as hell after my workout! My lower back usually starts getting stiff but not this time!!
Thanks
The McGill Big 3 has worked super well for me in my deadlifts and squats. I can see how this warmup routine will add on to that even more. Thanks love the videos and the podcasts, the last one with Chris Duffin was one of my favorites!!
I was wondering if there's any additional exercises you would suggest if we are sumo deadlifting. I follow your squat warm up routine with a few additional movements for the hips for now.
Thanks mate; important. Biggest lifters in the world ofc do the big lift once a week or 10 days; all other days rest and auxiliaries. This is perfect for auxiliaries
@Bob The Physio my mri represent the following:-
1. Mild restrolisthesis of L4 over L5 and L5 over S1 vertibra
2.Mild ANTERIOR WEDGING AT D12 VERTERBRA
3.Mild diffuse bulge at L4-L5 and L5-S1 discs
4.Broad based sublimental postero central protrusion L4-L5 and L5-S1 discs
Yah this might add 15 more minutes of time to your workout but at the end of the year it's gonna be the same amount of overall time wasted from healing from injuries if you don't.
Its maybe 7 min not more remember you do it once or twice and without rest because its not taking energy but your point is absolutely correct
Yeah the long term benefits of doing warmups will mean more time actually training in the future. Don’t wanna be the 50 year old that can barely walk because they didn’t treat their body with respect.
#SquatulUclub
Excellent video, will be implementing these as part of my DL warm up to help improve my mobility. Definitely something I need to improve on before pushing much further.
Thanks Sam, hope it can help!
@@SquatUniversity me too, my next push will be trying to hit 200kg from a recent of 193kg. But I don't want to push through with bad form. I'm noticing a lot of imperfections of my form, from watching your vids, which have been hindering me, ankle mobility for squats being one of them (it's slowly improving!) ! But I don't know how to fix an off-angle right foot (points out more, possible due to previous ankle injury) to my left one where my knees bend the same angle 🤷🏻♂️.
Keep posting these vids!
This is awesome! I totally agree!! What about lats? I always like to do a couple sets of lat activation to really help lock in that lumbar spine :)
Great video💯can you please make a video on bicep tendonitis
Thx ❤❤❤❤
Do you have a warmup routine for overhead struck presses? Thank you for your informative videos.
I was searching for a Deadlift warm-up routine and damn, Squat University's there.
Thanks.
I do body weight squats and abductor stretches instinctively to warm up, but after that it’s just progressive deadlifts starting with the empty bar all the way up to my workout weight.
Trying this today! This channel has helped me so much with my mobility, one of the best channels on RUclips
Honored! Hope it can help!
Hi Dr.Horschig. I've always wanted to know what your 1 rep maxes are on squat and deadlift. You look pretty strong.
Coach when we do the bridge foot planting on the heels their is a tension hamstrings. Which i discovered..
can you demonstrate DLs workout itself and DOs and Donts. i recently filmed myself and my mid back rounds a lot to pick up the bar. Thank you Dr.
Me: so I have deadlifts today
Squat University: do some squats
Thanks for this vid. Will start to implement before deads. Been lifting for 20 years and have lingering hip/Lowe back issues from deads due to neglecting these essential warm ups and mobility workouts. Hope it will help me. Thanks again 👍
Great video! I'm going to try this next time I do deadlifts. But I'm wondering if it's safe to push the knees out so they are lateral to the feet? I thought they were supposed to stay in line with the feet to prevent injury. Can you shed some light?
As long as the feet stay stable it's okay.
My gym is a 20 minutes walk away, do you think it’s better to do this before I leave to get there or do it at the gym?
Your four warm up exercises are yoga poses. Chair pose, warrior 3, bridge pose and bird dog. I guess I've been doing the right thing by doing my yoga class then immediately go into the weight room for my deadlifts. Seemed to be common sense to me. Mark Rippitoe of Starting Strength thinks yoga is useless.
The one time I tried this sequence, I re-tweaked my L4-L5 on the actual deadlifts. The goblet squat very easily puts your hips in a posterior tilt.
Thanks fit Will Ferrell!
Hi! After this warm up do you do some warm up sets with the barbell? Or you just jump straight into your working sets? Thank you!
He builds the weight up before going to working sets.
Man seeing all these comments 😂 this guys is a Physical therapist and he has talked to Olympic athletes first hand I think he knows what he is taking about and if you listen to his podcast it’s clear he knows what he is talking about lol not only that if your body doesn’t have a full range of motion it isn’t going to fire correctly and other muscles will compensate hence the mobility work and in his podcast he talked about athletes failing a lift because their coordination gives out(muscles failing to fire in the correct portion of the lift ) before the specific muscle being worked fails so workouts that improve coordination are really going to help your muscles fire in the correct pattern making the movement easier. Anyways I appreciate your content a lot I just found your podcast and I listen to it while I delivery pizza lol I’m a certified personal trainer and I’m trying to learn as much as I can before practicing on clients lol Nasm only goes over so much. Keep doing your thing man 🙏🏻
For the goblet squats, would it be helpful to use a band while you squat (like Hip Circle band)?
That's a crazy long warm up
should i use these warm ups even with low weight? or does this apply to heavy weight.
What about static stretching? When? How? And how much?
You should make more videos relating to deadlifts
As phisioterapist what do you think about the risk of hernia for deadlift??
I warm up with kettlebell swings. Works just about everything and only takes couple of sets.
Would you suggest a same warm up approach for sumo deadlift?
Do a bench one please!
Thank you, that will help me achieve my deadlift goal, wchich is 160kg :)
Man.. that knee wobble scares me . Lol also you getting down on your knees on the wood. Killing me just watching let alone doing this before we hit deads😩 what would you recommend for proper and safe neck stretching and warm ups? 🙏🏻