It’s absolutely amazing what we can stumble across and read on the world wide webs these days. I mean you can read anything from aliens living in your neighborhood to articles that will try to make you believe that somehow you are killing the planet simply because you are breathing.
The lunacy is rampant these days so one must be careful to be critical thinking and intelligent enough to use logic and good sense when evaluating the information that has been presented. I’m sure that last statement managed to offend someone, but then again I’m not into the whole cupcake culture. I’d rather help people solve problems than teach them how to create problems…and on that note one big problem with today’s society is mobility, or the lack thereof!
Dynamic Warm Ups
To piggyback off my comment about reading a bunch of crazy on the internet I happened to stumble across an article a while back where a trainer was making an absurd argument as to why he didn’t “warm up” prior to training.
Now you can try to make an argument in your head about nearly anything if you want to, but the reality is that I’d like to witness this particular trainer sit at a desk for 8 straight hours and then immediately go jump under a barbell for some heavy squats without doing any form or movement prep whatsoever. The notion of NOT warming up prior to such activity is completely ridiculous. .
Common sense would say that there is a warming up process, or a physical prepping time to get the body ready for the day’s work, but then again it’s 2015 and the logic in today’s society is dying more and more rapidly everyday.
As a strength and conditioning coach I’m a big believer in prepping and stimulating motion in the body to warm up the nervous system and to get you ready for moving in ways that are specific for the day’s work.
For instance, if we’re getting ready to engage in a series of intense sprint conditioning drills, or looking to engage in some speed training then I’m a big believer in engaging in various dynamic warm ups that address these particular needs to prepare the body for the act of sprinting.
One great way to do this is to engage in a series of skips.
Skips are great for triggering the nervous system in a way to get your body ready to perform more ballistic movements. As a mild plyometric not only are they great for enhancing quickness, but they’re also great for heating up your body and muscle temperature, hence the phrase warm up!
Dynamic Warm Up For Hip Mobility
When looking at getting the body ready for ballistic and strength movements we definitely need to pay attention to the hips. Unlike the example of the trainer I mentioned earlier many people do sit for several hours at a time during the day and because of this their hips need a significant amount of attention, particularly if they are going to go jump underneath a barbell after work.
One way I like to give the hips such attention is by performing a dynamic variation of the spider man stretch to free up the hip joints for some hinging and squatting related movement.
These are great for making the stretch more dynamic in nature and helping to address a number of different areas in the lower extremities such as the adductors, hip flexors, hamstrings, and quads. I know in the video I recommend performing 5 or 6 on each side, but if you’re feeling really stiff perform 8 to 10 of these on each side.
Strength And Hip Mobility
The key to moving well is to practice moving well. I know that may seem like an obvious statement, but many folks don’t tend to think in that way. Surprise… I mean some people don’t believe we should warm up prior to training either!
The point is that we also want to emphasize moving well depending on what we’re about to do. So dynamic skips can certainly be done prior to squatting, but they would be better served to do prior to sprinting. The reason is that the movement of skipping is more athletically specific to the act of sprinting.
Likewise if we’re looking to do a little squatting or deadlifting then the dynamic hip warm up presented in the previous paragraph would be a more suitable option. To add to the act of hinging in a squat, deadlift, or kettlebell swing another great way to pry the hips, knees, and ankles is to introduce a bit of resistance to assist in getting a full range of motion (ROM) from certain movements. One such example that I prefer is utilizing the goblet squat to help with opening up the hips, knees, and ankles for a more complete squat ROM.
As you can see there are many ways to prepare yourself for various movements and we can select the more athletically specific warm up drills to better stimulate the motion we are about to engage in. Of course if you just want to be well rounded just go ahead and work on adding in all 3 of these to your program. The good news is that hopefully this article won’t be classified under the crazy category and chances are you’re a critical thinking individual if you made it this far..and .if not I hope your head explodes.
To learn more about Coach Brandon, his programs, and coaching make sure to visit him at BrandonRicheyFitness.com