Squat Day Warm Up Of Olympic Medalist (Mirabai Chanu)

Mirabai Chanu of India warming up for her workout at the Lab Gym in St. Louis Missouri while working with me this past month.
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[@krayze03]

I think I'm most impressed by the fact that all of that warm-up only took 15 minutes.

[@Thomas-yv5yw]

jesus you guys my warm up is just adding disks up to work weight it's 5min tops that's if you don't count I go to gym on the bicycle for another 5min

[@code494]

Yea same lol

[@ijustgother]

@@geteducatedyoufool4563 I agree! Maybe I'm just jealous, but doing a couple of things in my simple warm-up it takes me 20 minutes. I really need to wake up lol

[@ijustgother]

@@geteducatedyoufool4563 lol what I used to do, too

[@yoshihorror1948]

@@Thomas-yv5yw are you an Olympic Medalist bro

[@hershtolani]

For those criticising her, she holds the World Record in her category. I think she knows what she is doing.

[@bernabex2]

even if you hold a world record doesnt mean everything you do is perfect, from the first exercise in the video you can see her knees collapsing in doing a squat, horrible form and no discipline just to push more weight than your joints can stay stable on 😅

[@gingerayyle]

​@@bernabex2 I normally don't take the time to respond in detail to comments like yours on the internet but I'm feeling frisky tonight so here goes: It's clear you don't know anything about weightlifting if you're criticizing her squat form, let alone thinking it's "horrible". She has perfect balance, rack position, torso angle, stability, leg drive, explosiveness, and pathing in every single position of the squat. C+J and snatch incorporate the squat in some version, so if she didn't have quasi-perfect form, she wouldn't be anywhere close to top 3 in the world, let alone competing on the international stage. If you genuinely wanted to be really anal about it, there's an infinitesimally tiny bit of room for improvement, as there is with everyone, even for someone like Lu Xiaojun, but it would take an expert to point out and consider "fixing" since changing the smallest idiosyncrasies an elite athlete has developed can actually be counterproductive (i.e., Shi Zhiyong's slightly off-center receiving stance, Klokov's feet angle, etc.) Additionally, Team China, the #1 WL country in the world by a long shot (they hold basically half the gold medals/world records) and the gold standard of technique doesn't care about perfect knee tracking in squats as long as the inward knee isn't too excessive. If any inward knee movement genuinely were harmful and made the lift weaker, nobody would be doing it. WL is not like other sports like basketball (I love basketball btw) where you have elite NBA players that can get away with having horrible shooting form-sure you might have the rare medalist with a slightly odd pull style or shuffle jerk, but if it were a serious form issue they wouldn't do it or else they'd get injured very quickly with how much weight they're moving. I wouldn't be so rude if you showed even the slightest bit of respect to Mirabai but instead here you are being an absolute donut saying she has "horrible form and no discipline" in her squat. I can only assume that the reason you said what you did is because you're insecure that a woman a fraction of your weight is warming up and moving your PR faster and with more stability than you can stand up with an empty bar.

[@Chop_69]

​@gingerayyle I noticed the thing with her knees too and I came to the comments looking for answers because I have seen Dr. Horschig criticize that in other squat videos and knowing Ms. Chanu is elite, I was slightly confused about it. I do see your point but also am still curious about how she would go about fixing it, especially considering she already did all of the warm ups and stretches.

[@screenflicker1]

@@gingerayyle Thank you, very helpful!

[@ks-ok1oc]

​@@gingerayyledamn you owned that clown 😂😂

[@domepiece11]

Wow, her core is crazy strong. That arm extended plank was awesome.

[@Jason-qx9hn]

The exercise is called "inchworm". Very good warm up exercise.

[@johnmachter40]

she is very small, that makes it much easier than if you are 2m big guy

[@thomas.thomas]

It's hard but not that hard. Tried it for the first time right now, and while i wasn't as quick and elegant, i could achieve it, and i am not of small height

[@ashesofhopesinabonfireofdr6341]

@@johnmachter40 6'8 dudes are extremely rare buddy.

[@austinmaiden4663]

At first I was like "all of that just to do a 4x4 of 110kg?" Then I looked her up and saw she was only 49kg and was very impressed

[@HighlyRegardted]

The stability on the hip airplane is wild… I just started doing those and she’s going deep with zero wobbles color me impressed af

[@rhondasilver3582]

The warmup is my workout 🤣🤣

[@noiseenergy4563]

Theres your goal. Make the workout your warm up. You can do it! 👌

[@nikkijames5887]

Lol same

[@bidet1098]

Fr my thoughts 😂

[@taoufix6915]

She warms up with more that I can squat 😔

[@OstrichAnkles]

No way

[@abhishekchaudhry80]

That is so sad, I feel your pain I can't do more 80kg for standard barbell squats.

[@SlugSage]

Keep grinding king! You’ll get there

[@youtubebannedmymainchannel]

@@abhishekchaudhry80 HOW?

[@JakefromStateFarm292]

Keep your head up, king. Eventually your warmup will be her max

[@youngKOkid1]

That is awesome. Note people, no static stretches!

[@user-os3ml4uu6i]

Yeah its great to see, but rly unnecessary for regular people. This is only needed because shes training many times harder than even more advanced lifters

[@ryanb4533]

There were literally static stretches in the beginning. Just because she didn’t hold the stretch long doesn’t mean it’s not a static stretch.

[@youngKOkid1]

@@ryanb4533 there were no static stretches. She’s always bouncing ever so slightly.

[@ryanb4533]

@@geteducatedyoufool4563 they’re not. Dynamic stretch is usually a term applied to movements with more than just bouncing (and bouncing is not particularly good). Trunk twists, high knees, things like that.

[@ryanb4533]

@@geteducatedyoufool4563 it’s arbitrary to say that bouncing up and down a couple inches vaults a stretch from being static to being dynamic. “Well bouncing is moving and moving means it’s dynamic” is a poor argument.

[@Jacob-pj5gj]

I’ll stick to my leg swings 😂

[@memorycard1000]

😂😂😂

[@nightmar4056]

lmfao

[@burrah4101]

I will do warm up directly under bar

[@nellecarrero3671]

Theeeee way I cackled 🤣

[@nondrowzee]

For real and maybe a 10 sec quad stretch lol

[@Carefreeblues]

And I thought my warm up routine was excessive, this is impressive.

[@gsutton219]

They should make a tv show just for olympians training for the event. I never realize how much stuff they do behind the scenes.

[@wlee7687]

her warm-ups look really helpful

[@damfhokage4993]

The dedication 🖤✨ you go girl!

[@rayhanes1347]

Her form is gorgeous 😍

[@BlazedKiller308]

gonna make sure I do a proper warm up before today's workout because of this vid

[@Aatell764]

I do alot of these warmups, before work, not my workout. I always warm up with progressively heavier sets into two heavy working sets(always 5-10 heavier then last weeks working sets) But sometimes you get to see an expert at something(with proof I.E Olympian) and not random people at the gym or online. And then your like well if it works for this incredible athlete then I should definitely check it out.

[@memorycard1000]

This motivated me to atleast not rush the weights and actually get properly warmed up.

[@Symphonia69]

Every time Aaron posts a warm-up, nobody takes him seriously because it takes too long. I don't know who to believe anymore but I find my lifts are better when I mix light weights with the movement with dynamic stretching and core movements. If all you need is the movement itself to warm-up, all the power to you, but I find I can't turn on the right muscles. Sometimes feel my warming up feels excessive, but I believe it is worth it after I am done lifting.

[@SayWhatSuca]

The McGill crunch and bird dog...love it!!!!

[@Патриот-и6б]

Love from India brother 🇮🇳❤️❤️

[@anantjha3733]

India's pride...

[@abymathew9614]

Awesome mobility! Great to see more Indian women athletes

[@boxersfitness]

That is Brilliant form of dynamic warm ups.

[@drewdavis1140]

Love this video just wish I could rewind it

[@morecharacterswithamix9067]

Mirabai is the pride of India!

[@RichARichTV]

Omg Mirabai! ❤️

[@FeelnLikeIDoEveryDay]

Great work. Good discipline. Even better execution. Nice

[@JarethGarza]

I could watch her all day

[@arjunpanda9]

She won gold medal 🥇 in common wealth championship 🇮🇳♥️

[@jeremyjeremy8795]

wow a standing walk out…this lady is seriously strong

[@nah2860]

Super helpful. I see guys in my gym just walk up and start squatting and think "Some day you're gonna regret not warming up". Now I have a better idea how to do it properly. Thanks.

[@matteocerri6634]

I must take vacation from work just to do the warm-up

[@JuicioDeOsiris]

Amazing video. Thank you

[@kennethhong6686]

Damn. I need training like this.

[@c0wboys4life]

Those airplanes changed the game for me, such a exercise for getting ready to squat

[@MaiMai-ys4yg]

You go girl!

[@sweetpotato_]

my dream warmup 😍 too bad my gym isn’t big enough for me to run around like her

[@garybrown9719]

Hope she gets gold

[@muhammadaimanbinedham6336]

DAMN THAT FLEXIBILITY THO 😭

[@Bung22]

Wtf this woman is amazing

[@jkc7134]

My hips would LOVE these.

[@teedee1170]

Great share…thank you

[@happy__workout]

공부하다 바로 영상보고 스트레칭 했습니다 너무 좋은 영상이네요

[@hgtpmrinbetween3484]

More of this please ?

[@andr1]

Wish i had time to warmup this thoroughly

[@ricardovalentin2410]

She has a really strong core

[@DineshkumarPuli]

Team India!

[@franciscobocanegra5827]

This is what I'm looking for. How can I get in contact with the sampler? She executed this warm up flawlessly. This is hers. What's her development into this huge efficacious warm up.

[@franciscobocanegra5827]

Olympics silver medalist.

[@dobetvlog8797]

She is my neighbour, from manipur( india)...

[@defalt30]

That's some of the most impressive inchworms I've ever seen

[@bernabex2]

first thing i see after opening the video is her knees collapsing in with 2 plates hell no brother hahahhhhhaaha

[@anthonychappell5992]

Pride of Manipur

[@daviddwodo3748]

She is impressive

[@Marwan-fz8nx]

Elite

[@cpK054L]

More impressed that she does that weight on front squats.... My old ass knees probably cant even lift that anymore. 😭

[@PraneetJain-du5tl]

Queen Chanu 🤌✨

[@YeaNo.]

Damn imagine being a professional athlete. Your warm up looks like somebodies whole workout.

[@sociallifeandfun2122]

And i am done with my workout

[@MadMagyar13]

I had no idea you could warm up for squatting

[@jordrider1917]

I usually roll out of bed and head to work. After clocking in, I consume two cups of tea and drop a massive deuce thus concluding my warm up. You're welcome.

[@Diceux]

That guy walked in the door like he wasn't trying to film the yeeks, but he was...

[@tuongee562]

🙌

[@Bitcoinkingz]

2 hours lateur she can finally lift. Man I got job and kids and life. I can’t warmup for 2 hours ! Probably why I’m always in pain!😂

[@ba2tripleO]

Isn't knees moving inwards on the ascent problematic?

[@user-nr2kb3mw8i]

Sometimes it starts to happen when the weights get heavy just focus on pushing them back out

[@riddlescom]

Yes. She was purposely swinging knee in then out for a drill. It wasn't buckling. But yes your right.

[@fabricmakeup9555]

Please talk about droopy shoulders or shoulders anatomy for front squats, I feel like I’m unable to place the bar in front may be because of forward head.

[@thenjeringai7767]

Do you have a video of this session?

[@ftjmlogic2802]

I wonder if she's aware that stretching that much before heavy lifting leaves you more prone to injury.

[@user-nr2kb3mw8i]

How?

[@ftjmlogic2802]

@@user-nr2kb3mw8i Once upon a time, stretching was to exercise what proposing is to marriage: an essential ritual that had to be done before the main event. Athletes of a certain age were warned to stretch their muscles before exerting themselves to avoid a debilitating pull or injury. Oops. Recent studies caution people away from stretching before workouts, suggesting it actually impedes your body’s performance. According to this research, runners run more slowly, jumpers jump less high, and weight lifters lift more weakly by stretching, without significantly ensuring against injury during their exercise.

[@user-nr2kb3mw8i]

@@ftjmlogic2802 How does it impede performance exactly? I dont understand

[@ftjmlogic2802]

@@user-nr2kb3mw8i there's countless studies done recently to support this. It actually weakens them. In a recent study conducted at the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. Other studies have found that this stretching decreases muscle strength by as much as 30 percent.

[@ftjmlogic2802]

@@user-nr2kb3mw8i just did a tiny bit of research, I'm a nobody online just repeating something that's been found to be true recently

[@apbeauregard]

It looks it looks like ur telling ppl the first warm up started as a squat with weight... Maybe that wasn't a good idea.

[@KR-os6nn]

Do you have an online program?

[@Jordanslifts]

When you're exhausted after the warmup

[@johnmachter40]

wow

[@bigzigtv706]

If only i had that much free time

[@riddlescom]

I got out of bed. Took me 15 mintes . I think I did that airplane thing .

[@hannibal4567]

15 min? Or 50 min?

[@parioinam2415]

She is from manipur

[@sumitraj4282]

She is 49kg

[@thomism1016]

Olympic silver medalist in which sport?

[@siddharthaxX]

Weight lifting

[@thomism1016]

@@siddharthaxX Thank you

[@3DHDcat]

SIUUUUUUUUUUUUU

[@Brofesional]

That warm up looked like an hour

[@theBoonarmies]

Super human

[@oddson2975]

I think I'd fail just doing the warmup.

[@cinderellasglassslipper777]

Damn... Got my couch potato self to want to get out of bed early.... 💪🏼😠

[@Mojo-pl3oj]

When it comes to the Olympics yeah I can see all that being a part of a squat routine. However if you aren’t making money off of athletic ability fuck all that warm up. Do some of that mobility shit on your active rest days.

[@Progamer-kq7mv]

Help me i have 2 shoulders that are messed up, left one is in constant pain and cracks with any movement and can get locked up and i have to undo the movement that locked the arm to fix it, and my right shoulder has a point where it will physically jump a section in my muscles where its idk but i can't make a full rotation with it and when i hit that jump in my mobility its painful as hell, and because of the left shoulder being out of place its effecting my neck now and is pinching nerves on the top of my spine and because of the pinching in my spine the bottom of my spine is being pinched and my hips are being effected by the lower spine and making them have serious pressure all the time so i have to crack my back but by cracking my back its hurting my spine which made the middle of my spine extremely weak i can't lift a empty plate without feeling seriously crushing in the middle of my spine and it hurts so much, i am 17 years old this shouldn't be happening to me yet this is a cry for help doctors don't know what is wrong with me a chiropractor made everything worse and all i hear from everyone is we can't help you, someone who has any possible idea or know anyone who might please help me im in so much pain always

[@simonkerstgens6888]

There are so many posibilities in what is wrong it could be that your humerus head is to large for your shoulder pans. It could be spinal nerve inflammation. It could be a Slipped disc spinal syndrome. Please never go to a chiroproactor they do nothing. You need screenings of back shoulders and neck first a ct for the bone And you should have an mrt done for the Soft tissue

[@Progamer-kq7mv]

@@simonkerstgens6888 i will ask about all of that then to my doctor

[@akapanda5962]

Is it just me or was there knee cave in the first clip?

[@astroguyco]

We want a full 15 min video

[@thomas.thomas]

If the only thing i did train would be squats, of course I would warm up 15 minutes

[@badgyal4576]

Her warm up is my workout 😬🤦🏽‍♀️😉

[@carsongraham6284]

My warm is the squat

[@vishalnagar4942]

🇮🇳🇮🇳❤️❤️

[@DickiMonster]

And a man is gonna take her first place, can’t wait

[@showtime1235]

i’m sorry but…. THIS IS JUST TUE WARMUP?!?!?!?

[@mountfairweather]

What's a McGill big 3

[@SquatUniversity]

kzbin.info/www/bejne/aJDIZXxjl9eZp9U

[@therealbenlurie8810]

Yeah but I'm so lazy it's a miracle I even make it to the gym.

[@silvester3374]

Respact 😎

[@ElleDeas]

This is a workout 😭

[@A.v.A.t.A]

Thanks for I am not olympic medalist. I can’t do like her.

[@nameless1016]

mhmm. yee.

[@ChessStudyMix]

Admirable, but mistaken ~Bane~

[@jaune-soleil]

The amount of people that aren’t warming up properly is scary… y’all, please do more than reach for the ceiling and your toes. 😂