The BEST Squat Warm Up Routine

Рет қаралды 101,992

Жыл бұрын

Squat more weight, improve technique & decrease your risk of injury with the Wenning Warm Up Routine. Today's video is in collaboration with ‪@WenningStrength‬ and ‪@VaughnWeightlifting‬.
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Research
Rep Ranges
-Yessis M.(1983) Soviet Sports Review formerly yessis review of soviet physical education and sport. Volume 18, No. 3 Sept 1983
Warmup enhancing soft tissue bonds contractile properties
-Komi, P.V. 1975. Faktoren der Musckelkraft and Prinzipien des Krafttraining, Leistungssport 5 (1).
-Turner, A. (2018). Routledge Handbook of Strength and Conditioning: Sport Specific Programming for high performance. London and New York Routledge.
Reduce injury
-Barengo, N.C Meneses-Echávez, J.F., Ramírez-Vélez, R., Cohen, D.D., Tovar, G., & Bautista, J.E.C. (2014). The Impact of the FIFA 11+ Training Program on Injury Prevention in Football Players: A Systematic Review. 2015. International Journal of Environmental Research and Public Health, 11(11), pp.11986-12000.
-Attwood, M., Roberts, S., Trewartha, G., England, M. and Stokes, K. (2017). Efficacy of a movement control injury prevention program in an adult community rugby union population; a cluster randomized controlled trial. BJSM, October, 21.
-Hennessy, L., Gilligan, K., and McCarthy, C. (2005). Speed and agility development following a 6-week functional training program in young rugby players. Second Annual Scientific Meeting Program, Faculty of Sports and Exercise Medicine, September 23.
-Hislop, M.D., Stokes, K.A., Williams, S., McKay, C.D., England, M.E., Kemp, S.P. and Trewartha, G. (2017). Reducing musculoskeletal injury and concussion in schoolboy rugby players with pre-activity movement control exercise program: A cluster randomized controlled trial. British Journal of Sports Medicine, 51(15) 1140-1146.
-Jeffreys, I. (2017). RAMP warmups: More than simply short-term preparation. Professional Strength & Conditioning. 44,17-23.
Performance and rate of force
-DeRenne, C. (2010). Effects of Postactivation Potentiation Warm-up in Male and Female Sport Performances: A Brief Review. Strength and Conditioning Journal, 32(6), pp.58-64.
-Jeffreys, I. (2007). Warm-up revisited: The ramp method of optimizing warm-ups. Professional Strength and Conditioning. (6) 12-18.
-Costa, P.B., Medeiros, B.D.O., & Fukuda, D.H. (2011). Warm-up, Stretching, and Cool-down Strategies for Combat Sports. Strength and Conditioning Journal, 33(6), pp.71-79.
-Asmussen E, Bonde-Peterson F and Jorgenson K. Mechanoelastic properties of human muscles at different temperatures. Acta Physiologica Scandinavica. 96:86-93 1976.
Priming/potentiation
-Miyamoto N, Wakahara T, Ema R. et al. Further potentiation of dynamic muscle strength after resistance training. Med Sci Sports Exerc. 2013; 45 (7) : 1323-30.
- Jo E, Judelson DA, Brown LE, et al. Influence of recovery duration after potentiating stimulus on muscular power in recreationally trained indviduals. J Strength Cond Res. 2010 ; 24 (2) : 343-7
-Suchomel TJ, Sato K, DeWeese BH, et al. Potentiation following ballistic and non-ballistic complexes: the effect of strength level. J Strength Cond Res. 2016 (7):1825-33.
- Seitz LB, deVillarreal ESS., Haff GG. The temporal profile of post activation potentiation is related to strength level. 2014; 28:706-15.
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Пікірлер: 122

@RP-rg2go Жыл бұрын

Squat U. has taken everything from WSB to Kelly Starlett and applying it in practice. So cool to see old school and new school science based knowledge finally coming together. Great vid.

@SquatUniversity Жыл бұрын

Glad you liked this video!

@Teakani Жыл бұрын

Man you are the sole reason i could increase my squat,and improve my hip mobility, thank you so much

@paladindanse98 Жыл бұрын

More of this sort of videos and less shorts please

@SquatUniversity Жыл бұрын

Trying to do one good long form video a week!

@zebulonduke249 Жыл бұрын

Shorts are still good but

@ASRmann Жыл бұрын

Nah. Shorts are way better. Not everyone has time to sit down and watch a 15/20 minutes video.

@Casual_Shots Жыл бұрын

I think he should keep the shorts on

@ndangerously Жыл бұрын

Please continue the shorts!

@ghassansakhel3018 Жыл бұрын

I've been training for only 7 months, and just fell in love with the powerlifting and bodybuilding community because of you and your guest. thank you

@carbonjelloid8045 Жыл бұрын

I started to include Hip int. ext. rotation exercise and single leg RDL in my squat warm up and immediatly felt more confident and added weight ; best thing is that i enjoy squating much more and look forward to it.

@SquatUniversity Жыл бұрын

That's awesome - thanks for adding those examples in the comments for others!

@goldenknicks Жыл бұрын

Would love a similar discussion on the other main compound lifts.

@SquatUniversity Жыл бұрын

Coming soon...

@mcbain3188 Жыл бұрын

Seconded! I would love more on deadlifts and overhead press

@theMxko Жыл бұрын

Very informative video The 2 gentleman had plenty food for thought Well explained too More of these pls 🙏

@TheCarterHomeGym Жыл бұрын

Great collab! Looking forward to more of this.

@brandimuetze Жыл бұрын

Love this! Great video. Excellent information!!

@PoppyJr11 Жыл бұрын

Matt is seriously one of the best. I don’t have a barbell or rack yet, but his information like conditioning and focusing more on the non “mirror” muscles more. I can’t wait for the other videos, thank you. 🫡

@dans9228 Жыл бұрын

Another great educational video. Thank you.

@larrydickman1094 Жыл бұрын

Excellent content as usual, Doc. I am a big fan of Wenning-style warmups, ever since I started following Scott's content over a year ago. I have definitely seen an improvement in my overall fitness. Cheers!

@YG-kk4ey Жыл бұрын

These are just sublime. As a beginner exerciser, this is so informative.

@jamesmuetze7334 Жыл бұрын

Great job guys. Awesome content

@richardeicholtz4868 Жыл бұрын

I hate doing it but the warm up is crucial for me, especially the older I get. I just feel better throughout the workout and less chance of injury.

@gambarimas 6 ай бұрын

I've been training for two years and watching KZfaq channels about it. I don't know why it took me so much time to discover this particular channel. This channel is my number one favorite channel on bodybuilding right now, because of the quality of the content it presents about all the foundational exercises. I'm recommending it to everyone in my gym. Thank you.

@DanielVasilev-cw6bp Жыл бұрын

SquatU is pure gold. As a sport science graduate I appreciate such content so so much. Truly grateful to Dr. Horschig!

@Jinchuricki27 Жыл бұрын

Damn Matt was preaching straight facts. Got me fired up just to warm up. Great video.

@domepiece11 Жыл бұрын

Keep in mind Wenning Warmups were designed for powerlifting, ie heavy lifting with low volume. They are very good for that and likely good for Olympic weightlifting for the same reasons. However, for a CrossFit or bodybuilding workout, ie high volume, the Wenning Warmups take up too much time (~20 minutes) and are too fatiguing, unless you intentionally want to pre-fatigue the muscles. I would recommend them for compound 1-5 RMs. Matt Wenning's KZfaq channel is definitely good and worth subscribing to. On my leg days, I warmup by doing Ben Patrick's Reverse Out Knee Pain - about 10 minutes of forward pushing (glutes/hamstrings) and backward pulling (quads) of a sled/tank. I find that to be the right balance for a hypertrophy leg workout. Keep in mind what Matt Wenning is pointing out is the problems with minimalism (a big problem in powerlifting and "power building") and the problem with inadequate warming up. This is in direct opposition to a lot of other current KZfaqrs, and I agree with him completely in that sense. But that's part of why I switched to bodybuilding with a nice long active warmup. What he's basically saying is powerlifters need to do more bodybuilding / hypertrophy - higher volume at lower intensity. Food for thought.

@kangsusuh4919 Жыл бұрын

Thoughts on doing the movement with a barbell without weights to warm up for the actual movement?

@tonyminatta3270 Жыл бұрын

This was an excellent video! Warm ups are crucial to lifting and progressing. It'd be really cool if you put together a small series on the different warm up exercises for each of the main compound lifts or muscle groups; i.e. Bench, Squat, Deadlift.

@KMdominicano815 Жыл бұрын

My brother all three videos are now out 🙌🏼. Excellent stuff. Thank you @squatuniversity

@ZarakiKenRoby Жыл бұрын

Best episode to date!!!!

@robertnoriega1388 Жыл бұрын

Brah the POW has me rolling 😵‍💫🤣🤣 …. Great conversation I get a 10 min warm up and I’m just a Cali Trucker 👊😎

@anthonybartolotta3469 Жыл бұрын

Wow. Can't wait for more videoa with matt. Thx

@Ktotheyle 9 ай бұрын

I loved this video I love squat university so much it’s helped me in so many ways

@dtduagksTkakrnl3768 Жыл бұрын

Really wanna push the 👍 thounsand times!!!! Thank you so much for sharing your knowledge!!!!

@rajae9638 Жыл бұрын

Thank you so much for your vedios keep going 👍👍💞

@jr45482 Жыл бұрын

This was a great Episode

@glenrobinson6846 Жыл бұрын

Thank you very helpful

@SquatUniversity Жыл бұрын

You're welcome!

@MisterSkinnyJeans Жыл бұрын

Respectfully, no one is doing any of these in a public gym. I took from this to do my laying hamstring leg curls before squats👍🏻

@MisterSkinnyJeans Жыл бұрын

And do a core exercise

@grantfullick Жыл бұрын

If I'm using a machine with WW's I'll have the 1 min rest between each exercise (or 2 if say I'm doing the exercises on the same kit/cable) takes a bit longer but means can still do them properly.

@dalecook4805 Жыл бұрын

I do these in a public gym every weekend.

@domingodelgado3944 9 ай бұрын

I am going to try this next time before i squat I always have trouble with my hamstrings.

@Alvaro_Athletics Жыл бұрын

The collaboration we didn’t know we needed!

@Nihilnovus Жыл бұрын

There’s a great upper body variation that I use on my ME upper days

@oswaldomaldonado1051 Жыл бұрын

To the top!!!

@mr.johnlukepileggi1287 Жыл бұрын

Love this channel! As a high school track coach, it's super helpful. I've been trying to piece it together, but can you please put together some tips for dealing with quad dominant running/jumping? I have that issue myself, but more importantly, I've had sprinters injure their quads and hip flexors from overuse

@jbespejo9592 Жыл бұрын

I love this channel

@dezrowen 11 ай бұрын

Fascinating. This has me thinking on how can I find the best warmup to prime my body for competition as a professional basketball player..

@henryjrgonzalez5503 Жыл бұрын

Awesome

@markus4479 Жыл бұрын

Great routine - THX I have also often problem bringing my left arm under the bar like my right. So the left hurts - think some rotation things - do you have also a recommended video for getting better the arms and shoulder position under the bar ? Thx

@ronniecoleman9x Жыл бұрын

Wenning warm-ups are a must, non- negotiable.

@Wo1fLarsen Жыл бұрын

Big Matt! That's my guy.

@dwinosam Жыл бұрын

Thank you! This is great! Are there any resistance band brand anyone would recommend?

@michaelace4739 Жыл бұрын

Great video. I like that warm up section. I have a trainer and we do legs on Saturdays, its 4 of us, after our stretches, we do inductors and abductors really quick in a circuit. Then we will do like box squats on smith, leg press, leg extensions, and Bulgarian squats. At takes around 2 hours because it's 4 of us. Is that too long? Every 3 weeks we max out on barbell squats. I've trained with him 4.5 months. Started at 185 squats last Saturday hit 405 for 2 reps. On days we don't max squat we do lots of reps on everything pretty much. 4 sets. Is that ok? We keep working on my depth for me, sometimes when I go low I get stuck and chest forward. Im 6' long legs. Thanks

@eloichevallier1251 Жыл бұрын

Omg this intro is just nuts 😂😂😂

@mattys701 Жыл бұрын

You have a lot of great material on FABER testing and mobility when there are issues with external rotation. Hoping you can share some material involving issues with insufficient mobility when the hip scour test and drills to improve that. Having issues with the sacrum and iliac with the sheering forces with one side being more mobile than the other when squatting and deadlifting. Please and thanks….

@jamesmuetze7334 Жыл бұрын

Wenning warm ups for the win.

@howardsmith5474 Жыл бұрын

Collabs with Matt Wenning? Fantastic

@mohamedabdirahmanadan2034 Жыл бұрын

Hey has the tyr squat shoes 👞 out yet or did I miss out?

@idkimfrmpl Жыл бұрын

are there going to be videos about clean and jerk + snatch?

@steveleung855 Жыл бұрын

How do I warm up before my warm up so I can maximize my warm up?

@abhishektthakurr Жыл бұрын

start with the warm up

@eitantaub5503 Жыл бұрын

Go for a 10 minute walk.

@eitantaub5503 Жыл бұрын

Or cycle for 10 minutes

@MrMrAzad Жыл бұрын

Tips for adductor exercise?

@gerykis 5 ай бұрын

Who is this guy - "Matt Wenning" , I liked how he tells straight the truth !

@brianhumphreys Жыл бұрын

Matt Wenning is The GOAT

@cammackk Жыл бұрын

💪

@alivm2531 Жыл бұрын

What do you think about olympic weightlifting with socks on or barefoot? I like to squat and deadlift with socks on because its just a really natural way to use your body to lift the weight. Would you recommend it?

@edw9623 Жыл бұрын

Sounds dangerous....you could only ever do it with light to moderate weights which would defy the point of doing it, find a more suitable less dangerous exercise to do.

@macd5130 Жыл бұрын

7:39 lol

@CJ-no7xy Жыл бұрын

Been trying to contact you guys for over a month on the phone and no one calls back 😭

@Aeronaughtica Жыл бұрын

Where the new Tyr shoes at?

@Bulleie Жыл бұрын

Enten Matt Wennings 🔥🔥🔥

@qwertyasd3458 Жыл бұрын

Damn, his name is really a Chad.💪😤

@krutik_sutar Жыл бұрын

❤️✨

@robertofelipe6027 Жыл бұрын

faz essa tradução pro português, amigo

@DWenning Жыл бұрын

Hey, I know that dude!

@janniklasschopp9765 Жыл бұрын

now deadlift warmup please

@jayrajsinhjadeja461 Жыл бұрын

How to do a quad dominant squat without including glutes much

@rustyshackleford8473 Жыл бұрын

Front squat.

@moietmesguitares Жыл бұрын

hack squat, sissy squat, Front Squat, cable squat with elevated heels...

@traaaaan Жыл бұрын

Or go single leg and do bodybuilding rep scheme

@paladindanse98 Жыл бұрын

@@traaaaan single leg will hit the glutes more

@srivaddadi1 Жыл бұрын

The more your knees track over your toes (carefully ofcourse & w/in reason), the more you involve your quads. Narrow your stance, elevate your heels. Ex: Narrow(er) stance front squats like an Olympic lifter for a primary move is a great option. Sissy squats is a good accessory move to add volume

@drvenhrd46 Жыл бұрын

So it covers my accessories for the day?? 😅

@SquatUniversity Жыл бұрын

For a lot of people yes

@ricmelhaha1097 Жыл бұрын

FIRST OMG

@TonyNovation Жыл бұрын

The BEST Squat Warm Up Routine ... For Elite Powerlifters Chasing 1RM PR's Left that second part out. Not very applicable to the average gym goer doing squats in the 5 to 8 rep range for every set, especially because it doesn't mention or compare this to what most people actually do, which is walk or run for a few minutes followed by a ramp up, doing a specific number of sets of an exercise, each set decreasing in reps but increasing in load, before hitting your work sets. Love the content though! One of the best KZfaq channels out there!

@rl00668 Жыл бұрын

I think the idea is you do the warm up and then get into your ramp ups then your work sets.

@moietmesguitares Жыл бұрын

The only warmup I do Is empty barbell and progressively introduce weights to bar until I feel That I'm ready. I perform mobility Work Outside of my squat sessions.

@livingweaponnightmare Жыл бұрын

Are you an elite level squatter though?

@ducdu4136 Жыл бұрын

That’s how most people warm up. Ain’t nobody gonna go through this whole warm up routine.

@rl00668 Жыл бұрын

@@ducdu4136 It really doesnt take long especially for upper body. 3 rounds of 4x25 tricep pushdown, lat pulldown and db press. Great cardio and feels great getting under the bar

@ducdu4136 Жыл бұрын

@@rl00668 this video on warming up for squat. I work 12 hours a day so I’m going for efficiency not to maximize my lifts. If that works for you then keep at it!

@traceylennon1204 Жыл бұрын

4 sets of 25??

@abhishektthakurr Жыл бұрын

i don't have bands , neither my gym

@mrchocolatebread Жыл бұрын

Order yourself some. You'll be able to prime your body and warm up like never before

@aldenryno5474 Жыл бұрын

Bands aren't required. They're beneficial. The first movement could be a KB/DB (Sumo) Squat. The second and third movements should be your weaknesses (for example, adductors, glutes, low back). Other hamstring movements may be lying or seated leg curls. Glute movement could be bodyweight glute bridges or back extensions (may be for low back as well). Tons of core varieties. Hope this helped :)

@drewlussier6203 Жыл бұрын

😂 an hour later……..

@MJHFTBN Жыл бұрын

Cool and all but not realistic for most

@ZethUDSRakaSDAL Жыл бұрын

Why do you think that?

@MJHFTBN Жыл бұрын

@@ZethUDSRakaSDAL just the first set up alone takes so much time, equipment and space. No casual lifter will do that before every squat workout and I’m not even taking into consideration how gyms can be crowded, lack of those specific equipment, etc.

@josemv25 Жыл бұрын

It's not that serious, get some vivo's, or something

@mac5917 3 ай бұрын

This is way too much

@parisferguson8654 2 ай бұрын

Too much what?

@DustJaniel 23 күн бұрын

Yeah I would say 1-2 sets each exercise rather than 4 sets.

@spartacuscreator Жыл бұрын

Dude, nobody is gonna warm up like this, youd be dead and waste lots of time before the workout even began. Simply warmup 5 - 10 Minutes in general/dynamic, and on to the bar, then add weights till thr working set, as simple as that.

@ijrebuck Жыл бұрын

It increases your overall gpp. Over time you get much better at it. I have been using wenning Warmups for 2 years now and it has helped tremendously

@aldenryno5474 Жыл бұрын

The ROI of Wenning Warm-Ups is tremendous. Without a proper level of fitness, one may be dead after this, but it's scaled to a low level of effort. As they noted, a large base of GPP is critical. Without that, one could argue that big lifts shouldnt be done. The intent of the first movement is to activate the prime movers for the day in the same movement pattern (instead of fiddling with the bar to warm up and working to make things feel right, make bigger jumps, saving time). The other two movements are focused on weaknesses. Over time, the weaknesses are strengthened during the warm up (dual purpose) along with the post-activation potentiation, which increases the use of those weak points in the main movement (less of a weakness immediately and in the long term). Again, the intensity is low to the point that fatigue should not he a factor. Wenning Warm-Ups aren't meant as a quick-fix.

@ZethUDSRakaSDAL Жыл бұрын

I somebody is dead from this, it shows a severe lack of GPP. GPP and working on weak points are crucial, especially long term wise.

@Suds1407 21 күн бұрын

It’s rlly not that much stuff, I think u might just be weak and lazy (given ur previous comments). It is tedious to set up, and he’s previous squat warmup video is better, but u def don’t know what ur talking abt, ur warm up routine is for beginners and teenagers.