My Current Powerlifting Warm-Up

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[@peanutXify]

Probably the most underrated powerlifting channel imo...

[@jayn8392]

My favorite for sure. I just dig Bryce's attitude towards lifting. It really lacks the put on macho BS tone a lot of other channels have and presents things as science and just plain good information delivered calmly and articulately. There are other channels that I have picked up some cues that worked really well for me, but I have also learned a lot from this channel. Still always questioning if my hips are at the right height when deadlifting conventional though lol.

[@moon_vgx8951]

Fact

[@moon_vgx8951]

@@jayn8392 his delivery is very confident and, "this works", gives a god tier delivery of information.

[@turtle_fps]

ok didnt ask tho@@jayn8392

[@drewbitters7578]

I just started this warm up and nearly got rid of my back pain. Game changer. Thanks for all your free coaching and advice!

[@mxitube5772]

Have been looking for warm up routine

[@susu.techno]

Cossack squats have been a great addition to my warm up too! really opens up the hips as I have a 9-5 desk job and pull sumo, gotta take care of them hips

I've been googling Kazakhstan Squat for half an hour, and nothing came up. Now i know it's Cossack, Thank you!

@@DK-xd3ct unfortunately I did not.

[@bebop504]

That's hilarious

[@kanedebelak5325]

Good work on your lifts!

[@fmlguy1597]

2:57 that's a beautiful bird dog right there

[@timgross2979]

Finally a warm-up routine that doesn´t make you look like a complete fool!

[@Ahitzalex]

Chris duffin's and Bryce Lewis videos with super training has helped a lot too

[@michaelmartinelli1247]

Sometimes on days where i dont have a full 2hrs at least for a full gym session, I'll just go for 20-40 min. doing warmup drills, and then go to work. I feel so much better and pain free when I do

[@mattymattffs]

For the front planks, I find squeezing my glutes really helps create that rigidness and straight body line I want.

I'll try this. Bryce, you should talk about how you are recompositioning and maintaining strength,what your nutrition looks like etc.

[@iSeven1000]

I've always done a lot for my warm ups. Very rarely rolling (only when I feel the need to), more a fan of movement based stuff to assess how my body is performing that day. Of course, also to get a nice sweat going. Mostly some Barbell Complexes, which I got from Bryce Lewis a few years back, into some dynamic stretches like Leg Swings and PVC Pipe Shoulder Dislocations/Torso Rotations. Before I warm up with the Bar, similarly to what Bryce does, I also do some Planks. Always had a similar protocoll for that aswell, but recently changed it to some Chris Duffin Side Planks though. The ones where you have the top leg elevated and have to contract your adductors to get into position. Quite like them, as I feel more stable going into my Sumo and moderately wide stanced Squats. Also, I'm gonna give the Lateral Squat thingy a try (Kavacik Squats?). Care to see if it does anything for me. Oh and btw, a warm up like this takes me maybe 15 minutes or so - not very long. Don't get scared of the recommended warm up Bryce is giving us. You get used to it very fast, it doesn't tax you as much as you think and you'll feel more prepared going into your main exercises for the day.

[@Brezuk]

Se7en Kossack squats, definitely give them a try, it feels like it just puts everything back into place for me before squatting

[@miguel-te5rj]

This warm up is also great as active recovery

[@CJHan]

Wow I'm watching your previous video RIGHT Now and I see this upload. 👌👌👌

[@FooDanger]

My current 10 min powerlifting warmup: I put on my XS SBD sleeves.

[@mr.facebookangryfacereacto8283]

I like this but I also need shoulder warm ups. I usually use bands for that.

[@RiccardoPadovan]

Great video Calgary Barbell, technical and professional, but never boring.

[@Smecz]

I love the editing you do in your videos (on top of the information you give).

[@nikhilthomas6481]

Thanks for sharing Bryce, these are really helpful. As someone who's hip shift-y in the squat with resulting knee ache, one thing I've picked up that helps is split squatting as a warmup as well as goblet squats. Really seems to assist in me moving more symmetrically.

[@rudylabsilica2286]

I like this routine, it’s easy, short, and uncomplicated. I’ll try it out, thanks!

[@micahkirn6756]

This is exactly what my physical therapist prescribed to me.

[@garysellars8914]

I read a study last night that pretty much says foam rolling lacrosse ball and all that stuff is a waste of time. The benefits of it wear off after around 10 mins and for the amount of time you see some people warming up it's just ridiculous. If you have a session that's gonna take maybe an hour and a half and then you're spending 30 to 45 mins on this warm up it just becomes unsustainable for a largely placebo effect. Lesson being the increase in flexibility/mobility is not permanent it only lasts briefly.

[@TomSleeUK]

I've also heard similar. Foam rolling apparently lengthens muscles (i don't know how instant it is or whether thats over a period of weeks/months. And you don't want that because its the same as if you static stretch, holding each stretcfor a minute, you lose elasticity and the muscle is not a powerful as it could be. Dynamic stretches are ideal like in this video. Keep thing fluid. I like the term 'discovery' in the context of stretching; everyone is built differently and need to move around in their stretches to find tight spots. I do some static stretching but I hold for a second or two at most. This excludes sitting in the squat position and pushing myelbows into my thighs to open my hips; I'll sit like that for a minute or two, and sometimes inbetween sets. Resistance bands are also great to warmup smaller muscles and tendons like rotator cuffs. Ultimatly I am trying to put together my own yoga flow for weightlifting. there are examples online but they are all different and some don't incorporate enough weightlifting specific stretches. I've gone even further an ooked at gymnastics, rgby, english football stretches to see what they all have in common.

[@garysellars8914]

@@TomSleeUK Yeah i agree. I get down into a flat foot squat and move around a bit letting the muscles get used to some movement. Also do some lunge work opening the hip flexors and waking them up. I don't think it's a good idea to hit a workout without priming your body and telling it there's a session coming. What i do only takes a minute or two but it wakes the body up. I do this mainly on squat days. But all this foam rolling and stuff before a workout is just time wasting. I did a session today that lasted nearly 2 hours. Now adding more time with rolling and stuff is just a bit unreasonable. Ultimately though if someone feels it helps them and they've got the time then go for it.

[@MrSupermarsan]

I watch almost all of you're videos and you are just Amazing thank you

[@Justxjosh14]

Really like the simplicity and effectiveness of this warm up might give it a go!

[@Jmac5726]

Thanks man... I’ve been thinking about me warm up routine and how I need more to feel ready. I’m going to give this a shot!

[@joshcoup6440]

I definitely do the rdl and goblet routine. It's great pre-under bar warm-up.

[@bryanlogan4409]

Lots of good stuff here. I deal with inconsistencies between my left and right hip so I like the unilateral variations on these exercises, especially RDL.

[@tiagoamoedo325]

Amazing content! Thank you for this video. It is very relevant to me as I have been having some lower back issues that were caused by lack of stretching and warming up.

[@Leo.witchere]

fav yt chanel ever

[@Leo.witchere]

btw ur tats have healed so well

[@Ktotheyle]

I lived in Calgary for 4 years how the hell did I not ever come to this gym

[@AndrewPrater116]

Thanks for sharing brother! I know I don't do enough for warm-up and plan on doing this next workout!

[@millettehabs224]

People shouldn't be afraid to stretch as well. The bro-science is that you need "tightness" to lift heavy....but spasm/tightness is not strength. Stretching a dysfunctionally tight muscle is a big part of being able to get into difficult positions like the bottom of a squat or even your deadlift. Afterwards, you should obviously perform activation exercises to load and warm up the muscle that you just stretched... but we shouldn't overlook the importance of mobility in powerlifting.

[@donmarqo2118]

Thankful for founding such a great video with great content,and such a great and cool warm up which helped just a lot- especially on the “Big movements”, but also to just feel good and more “stretched” and “warmed up” at my workout. Great content🙏🙏

[@HunterM6]

For me whats help is basic dynamic warmup like yours AND some CNS activation drill- jump from knees/vertical jump, medball throws and fast pushup - 3reps x3-5sets

[@Firelord_Ali]

We all need a friend like Dillon

[@jordytips]

This was a really helpful video, thanks man

[@randygregory3846]

I wish i wouldve watched this before i tweaked my back this morning lol

[@Luke41lol]

tweak you back after years of heavy lifting is completely normal, no warm up routine will prevent that

[@emarquez8604]

Thanks for this, I'm squatting today and I've been having problems with my hip

[@kalanipitmon7817]

Somehow I injured my shoulder, I think on flat bench. I noticed I think twice I pulled the bar too far down my chest. When I do lat pulldowns it doesn't hurt tho

[@brinfronk394]

Great stuff! I will try this out :)

[@svmuscle7677]

very thorough

[@oliverxyz8477]

Awesome video!

[@wspencer219]

Could you guys do a video/series on equipment? There's so many options with so little information on the internet. For example: sizing, regular/wide stance/grip, alterations, etc.

[@TheTinMan2077]

Not many people warm up , they just go straight forward for the lifts and for that there are so many accidents

[@senorwaffles1970]

I'm try it out

[@Smoothdc099]

Great stuff

[@namelessaccount2325]

I am gonna say something off topic , you look very handsome without any facial hair .

[@jvtraining9723]

awsome stuff

[@Kam27892]

Great content

[@andreafabietti756]

bro is bigger than hulk but has to use a mattress fot elbows and knees

[@JB-nx3sf]

i clicked on this not knowing the channel name was calgary barbell while i live in calgary lol

[@patriciadelacruz896]

Waahhh i wanna work out in this gym!!

[@mrcox2014]

be keen for a upper body warmup man .

[@jamescarltiro]

Great useful vid as always! Thanks Bryce! Follow-up question: What is your meet day warm-up? Is it still this? I'm asking because it's hard to do the mcgill stuff (lying down) in the warmup area with all the other athletes plus spectators all around.

[@calgarybarbell]

I don’t use this warmup for anything anymore to be honest. I use empty bar squats, bench presses, or deadlifts, and slowly ramping increases in weight and that’s about it.

[@jamescarltiro]

@@calgarybarbell thanks for the reply.... wow i'm really curious why you abandoned this routine. you mentioned in the vid that you used to do just empty bar before trying this routine out and this felt a lot better. also back to my question, I'm guessing you just go do empty bar as warmup on meet day? how about active/dynamic stretches?

[@raunaqvbp]

Seems like an awesome warm up (and a more intense one one as well). Compared to the old one, do you feel more gassed on your working sets with this routine?

[@VlOb]

Bryce I have suggestion that you could reach Kabuki strength team about your hip problem. They have really good experience assessing what causes the issue in the movement. Might be worth checking it out. Best of luck guys.

[@qwefytheboss2544]

love cat camels

[@brandonher9672]

Bryce, Do you do any static stretching along with this? Thanks.

[@trickspk3r]

Have you ever puled your hamstring? I'm having trouble recovering from it. (May 2018) If yes do you have any tips?

[@muhammetali235]

6 sets and how many reps ?

[@collinhake5507]

Technically 1 rep, each set is just a 10 second hold in that position.

[@calgarybarbell]

Yes, that’s correct. 10s per side or per position = 1 set. 6 sets.

[@muhammetali235]

thank you !

[@fran-jag]

I feel this is a great lower body warm up, but do you do the same on bench days?

[@calgarybarbell]

No but I may try to put something together that would work similarly for upper body

[@ww3032]

Bryce, I have the same hip issues and it turns out I've got a torn labrum on both sides. It's difficult for me to squat deep now. Even going to parallel at 60kg can get painful at the wrong angles. How do you cope with doing squats?

[@calgarybarbell]

For me, I’m lucky. I can still do squats, full ROM without pain. I just have to adjust the load. For you it sounds like changing the load, potentially reducing the ROM, maybe even changing the exercise might be the answer. From a psychological standpoint, when I train right now, I’m visualizing the success I plan to build over the next two years. Everything I do right now is a *part* of that process. I see the end goal but it’s not everything. And I know I’ll *never* get there without these baby steps.

[@maturner0913]

How long on average does this warm up take you?

[@calgarybarbell]

15 min or so?

[@Not2Be0utDone]

Lookin like a piece of beef jerky with that color on 💦

[@aronhegedus]

How long does this take cumulatively?

[@calgarybarbell]

Usually 15-20 min tops

[@marukodess]

Le foamrolling warm up meme

[@BSSTRENGTH]

!!!!

[@giggity3632]

Showing my gf this