How To Properly Warm Up For Squats
HOW TO PROPERLY WARM UP FOR SQUATS
A Simple & Effective Squat Warm Up
Written by Jonathan & BLAKLEY FLETCHER
You’re doing your squats aren’t you?
I know you want those arms and shoulders poppin’ for summer but that doesn’t mean you get to skip leg day!
No matter which variety of squats you use, they should be in your training.
Wanna get stronger? Do squats.
Wanna burn fat? Do squats.
Want world peace? Do squats.
Want Seinfeld back on TV? Do squats.
But before you do them, let’s be smart and get you warmed up!
A well-designed squat warmup gets your shoulders, upper back, core, quads, glutes, & hamstrings ready for action.
The warmup prepares your muscles, tendons, and ligaments for action as well as raises your heart rate and body temperature.
All of this fancy stuff does two things:
Helps keep you from getting hurt
Maximizes your effort in your working sets
Here’s an example of a simple, yet effective warmup for back squats, along with some percentages and reps you can use to build up to the weight that you’re doing for your work sets that day.
GENERAL WARM UP:
3 Sets For Quality of:
5 Shoulder Pass Throughs
7 Bootstrappers
9 Air Squats
WARM UP SET 1:
2 Sets of 5 Reps with the empty bar
WARM UP SET 2:
1 Set of 4 Reps with 40% of your working weight
WARM UP SET 3:
1 Set of 3 Reps with 60% of your working weight
WARM UP SET 4:
1 Set of 2 Reps with 75% of your working weight
WARM UP SET 5:
1 Set of 1 Rep with 90% of your working weight
And just like that you’re primed and ready for your working sets.
Don’t neglect your warmup! It’s part of the workout!
Now that you know how to warm up…. Do you have a proven program to follow?
Download our 100% FREE 5-Week Training Program that takes the guesswork out of seeing more strength and muscle definition.
