10/20/Life Warm Up

By: Brian Carroll

As I cover in 10/20/Life and countless other pieces of content; a good warm-up is paramount for longevity and performance in both the short and the long term. I hammer home the McGill big 3 to the point of sounding insane, but the stuff really works, and has saved my career. In case you’ve missed it, the McGill Big 3 is the following: Birddog, Roll to side plank, and the McGill curl-up.

I am going to go into a few more warm-up exercises for you to consider after doing the big 3, and to get you as prepared as possible for the work to come on your specific training day.

Squat Day

Goblet squat. This is a great way to warm-up hips and to help get you ready for a big squat. Take your time and work your way down, and get a nice sweat going. Focus on the hip hinge.

Bench Day

Band fly. This is an awesome way to flush blood into old, injured, overly tight or beat-down shoulders, without wearing you down for your heavy bench work. Focus on the contraction.

Deadlift Day

Kettlebell Swings. These are a great way to open up your hips and flush some blood into your back to get you ready for the work to come. Much like the goblet, you are focusing on the hip hinge. Do not sit down, sit back.

Bonus Core Exercise

Stir the Pot. This is a bonus exercise for after your session, for your ‘fluff and buff day’, or for a recovery day. This is probably the most underrated core exercise ever. Want abs of steel? Work this movement often. Get creative, work North to South, and East to West. Big circles, small circles. You get it.



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Brian Carroll

Owner and Founder at PowerRackStrength.com
Brian is a retired world-class powerlifter with over two decades of world-class powerlifting. From 1999 to 2020, Brian Carroll was a competitive powerlifter, one of the most accomplished lifters in the sport's history. Brian started off competing in bench press competitions 'raw,' then, shortly into the journey, he gravitated toward equipped lifting as there were no "raw" categories then. You only had to choose from single-ply (USPF) and Multi-ply (APF/WPC). Brian went on to total 2730 at 275 and 2651 at 242 with more than ten times his body weight in three different classes (220, 242, 275), and both bench pressed and deadlifted over 800 pounds in two other weight classes. He's totaled 2600 over 20 times in 2 different weight classes in his career. With 60 squats of 1000lbs or more officially, this is the most in powerlifting history, regardless of weight class or federation, by anyone not named David Hoff. Brian realized many ups and downs during his 20+ years competing. After ten years of high-level powerlifting competition and an all-time World Record squat at 220 with 1030, in 2009, Brian was competing for a Police academy scholarship. On a hot and humid July morning, Brian, hurdling over a barricade at 275lbs, landed on, fell, and hurt his back. After years of back pain and failed therapy, Brian met with world-renowned back specialist Prof McGill in 2013, which changed his trajectory more than he could have imagined. In 2017, Brian Carroll and Prof McGill authored the best-selling book about Brian's triumphant comeback to powerlifting in Gift of Injury. Most recently (10.3.20) -Brian set the highest squat of all time (regardless of weight class) with 1306 lbs – being the first man to break the 1300lb squat barrier at a bodyweight of 303 lbs.
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