Quick Tip #6: Not Sure What To Do For Your Warm-up?

By: Brian Carroll

10/20/Life Warm-Up

As I cover in 10/20/Life and in my articles; a good warm-up is paramount for longevity and performance in both the short and the long term. I talk about the McGill Big 3 to the point of repetitive insanity, but this shit really works and has saved my lifting career.

In case you’ve missed it (the first 25 times), the McGill big 3 is the following: Birddog, Roll to side plank, and the McGill curl-up.

Warming up doesn’t just end with that, here a few more warm-up exercises for you to consider after doing the Big 3 which will help get you as prepared as possible for the work to come on your specific training day.

NOTE: Consider doing a few sets of each with rep schemes in the 8-15 range or until you feel warm. This is not meant to wear you down, but to get your prepared for the work to come.

Lisa Guggisberg-23
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, driving your knees out and dropping below parallel.

Bench Day:

Band fly. This is a great way to flush blood into old, injured, tight or beat-down shoulders, without wearing you down for your heavy bench work. Focus on the contraction while doing this exercise.

 

Deadlift Day:

Kettlebell swings 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. As with the goblet squat, you are focusing on the hip hinge. Do not sit down and turn this into a screwed up squat to swing; sit back, let the core and the hips do the work.

 

Core Exercise:

Stir the pot. Probably the most underrated core exercise ever. Do you want abs of steel? Work this movement often. Get creative with your movements. Work north to south, east to west; big circles, small circles, etc. Doesn’t matter what way you move on this one, but once you start doing this exercise on a consistent basis, you will see a tremendous improvement in your core strength.

GET THE 10/20/LIFE EBOOK HERE!

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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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