Warm-up Mistake (HUGE)

Warm-up Mistake (huge)

A Warm-up mistake is pretty commonplace these days. For instance, many athletes I work with are very hot or cold in their approach to the warmup. Some don’t do much of anything yet expect to be ready to lift at their best. Juxtaposed to doing too little, some athletes do far too much than necessary. But the biggest warm-up mistake I see is not breaking a sweat before getting under the bar. But wait, there’s more.

Warm-up Mistake: Missing the point of the warm-up

Unfortunately, many miss the entire point of the warm-up. As discussed in 10/20/Life and Gift of Injury, Luckily for them, I have a 4-tiered system for warming up. 1. – break a sweat. 2 – Stiffen the core. 3 – fine-tuned mobility (if necessary). 4- Get under the empty bar to grease the groove. The MAIN point of warming up is to prepare you for work to come under the bar, nothing more. The good news is: that your approach is easy to fix – ask yourself, ‘am I ready to get under the bar to train?’

Address the warmup mistake

To ensure you are doing the correct things, ensure you are ready and have broken a sweat. You can carry a Kettlebell (suitcase carry), do push-ups for time, or go for a walk. Then, stiffen your core to ensure your hips are ready for work (for example, if you’re squatting). Prime your body for the work to come, and only do what you need to do to become ready.  Too many athletes make the mistake of not being warmed up for the need to do incessant mobility work, which is a waste of time and can detune the body and lessen performance output. Further, in some cases, it can even make you more prone to injury. Your warm-up is essential.

Brian Carroll can help you dial in your warm-up.

For those of you who are lost or confused and have already read Gift of Injury and 10/20/Life but would like some help deciding how to approach your warm-up or want to bounce some ideas off of Brian Carroll, you can book a video virtual consult HERE.

Brian offers both 30min and 60min sessions. 

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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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