How to Warm-Up in a Hurry: Lower Body Edition
Ever find yourself in a time crunch where have to "get in, get out" of the gym quickly and efficiently?
Yeah, me too. Probably more than I'd like.
Those of us enlightened folk know that a proper warm-up - consisting of self-myofascial release, dynamic flexibility and mobility work, along with a few acute corrective drills, to name a few - goes a long way toward ensuring a higher-performing body and stronger lifts.
But if you're crunched for time, how do you prepare?
Do you spend thirty minutes on foam rolling, glute bridging and spiderman-ing (yeah, I made that last one up), only to leave a mere five minutes for strength training?
Or, do you just hop under the bar and start squatting it like there's no tomorrow?
Do you skip the weight room altogether?
None of the above is ideal, so I thought I'd lay out what I personally do before a lower-body-focused session when pressed for time. In fact, after performing the warm-up I'm about to share, I've had some of the best training sessions of my life.
Enter the most economical warm-up you've ever seen:
1. Pushup to Yoga Stretch Complex
Note: I usually go 10 pushups --> 5 Downward Dog --> 2 Spiderman to Glute Mob/side
2. Walking Knee Hug to Warrior Lunge Stretch (x5/side)
3. Side Plank Series (x :10 each)
(Note: For those who aren't ready for a single-leg+feet-elevated side plank, just do a normal side plank)
4. Goblet Squat (x8)
5. Kettlebell Swing (2x10-20)
6. Pick Up Something Heavy
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For those of you who care about the "what" and "why" of the warm-up, here are just a few of the benefits you receive from each exercise.
As you'll see below, it's possible to hit a TON of good things in a matter of minutes when we pick some choice warm-up drills.
Pushup to Yoga Stretch Complex
- Core stability, scapular stabilization, and blood flow to the upper body (during the pushups) - Scapular upward rotation, some ankle dorsiflexion, and a slight stretch for the hamstrings (during the "downward dog") - Adductor length and hip flexion ROM for the front leg, hip flexor length for rear leg, T-spine extension+rotation, and some pec length (during the spiderman w/overhead reach) - A nice stretch into hip flexion+external rotation (during the glute mob at the end)
Walking Knee Hug to Warrior Lunge Stretch
- Hip flexion with neutral spine (during the knee hug) - Hip flexor length, core stability, and shoulder flexion ROM (during the warrior lunge) - Separation of the left and right hip - Ankle proprioception and hip+glute stability of the ground leg (during the knee hug)
Side Plank Series
- This will wake up the core musculature, not to mention frying the abductors and adductors when you transition from double-leg to single-leg support
Goblet Squat
- If you aren't aware of the myriad benefits this bad boy provides, I encourage you to step out from under the rock you've been living under.
KB Swing
- Glute, glute, and glute. - Gets the heart rate going - Some excellent "waking up" of the posterior chain. I always feel incredibly charged up and ready to go after doing some swings. - Not to mention receiving a bit of hamstring length and priming the hip hinge pattern in general.
There you have it, all in about five minutes time required. There are of course many other drills one could employ to get the juices flowing and correct postural flaws, but those are my current favorites.
Conrad Mann at the USPA Larry Garro Memorial Powerlifting Meet
Whether it’s a third grade spelling bee or the Superbowl, putting yourself into competition takes a ton of courage. At 64 years young, Conrad of SAPT fame decided that it was time to enter into his first powerlifting meet (why not?). Even a double knee replacement wouldn’t keep Conrad from competing, and he decided to enter into the bench-only meet.
Here’s how it went down.
The Weigh-In
Conrad was competing in the 164.9 weight class. He was concerned prior to the meet that he might not make weight, but ended up stepping on the scale at a whopping 159 pounds. He came prepared, however, with plenty of fluids and snacks to get properly hydrated before he stepped on the platform.
The Wait
The typical sequence of a powerlifting meet is 1)Squat, 2)Bench Press, and 3)Deadlift. The lifters will have 3 attempts at each lift, and with two flights of competitors in the squat, we had plenty of time to relax and watch the squat attempts. We saw lifters of all shapes and sizes squat one after another. It was awesome to see all the different leverages people possess and the different styles of squatting they chose to utilize. High bar, low bar, Olympic shoes, Chuck Taylors, wider stance, narrow stance, long femurs, long torsos- basically every variation of a barbell back squat that you could imagine. Anyone interested in biomechanics should definitely check out a powerlifting meet just to see the infinite variations in the same basic movement pattern.
Towards the end of the second flight of squat attempts we decided it was time to start prepping both body and mind to push some heavy weight.
The Warm-Up
Taking the “if it ain’t broke don’t fix it,” attitude Conrad went through the same general warm-up as he does prior to a session at SAPT. Mobility work, scap pushups, face pulls and external rotations were all part of the ritual.
Just as important as getting physically warmed up for the bench attempts is getting mentally focused. At this point, Conrad’s level of raw strength was out of our control. The strength-building portion came from weeks of hard work on a brilliant bench specialization program designed in the top secret laboratory that is Steve Reed’s mind. However, this was the time where it was critical to take charge over the factors that we can control, of them being 1)Techniqu0e, and 2)Obeying the commands. The head judge gives three commands after unracking the bar (start, press, rack) during each attempt, and failure to obey any of these commands results in a “no good” lift.
Following the general warm-up we got on the bench. We started with light triples and progressed into heavier singles, ensuring that each rep was crisp and clean. The bar touched the same spot on his chest with every press, the elbows were nicely tucked at the bottom, and each command was obeyed as I yelled them out during the warm-up.
Go Time!
Having successfully primed his central nervous system to its fullest capacity, Conrad was warmed up, suited up, and ready to go. He was in the first flight of benchers and stepped on deck for his first attempt in a powerlifting competition.
Conrad opened at 85kg (187lbs). It was a solid opener, and flew up at lightning speed. Undisputed three whites from the judges for a good lift.
http://www.youtube.com/watch?v=7nw78bHsOqI&feature=youtu.be
His second attempt was 92.5kg (203.5lbs). Another easy bench for Conrad and three whites.
http://www.youtube.com/watch?v=D0dQ6bO8x48
Third attempt here was 97.5kg(214.5lbs) for a PR. Again another solid, clean lift that received a well deserved three whites from the judges.
http://www.youtube.com/watch?v=_z-L2EkKSXU
Wrap Up
To sum it up, Conrad walked away from the meet three for three on his attempts, a PR, no torn pecs, and shoulders still in-tact! Can’t ask for much better than that. Congrats Conrad, way to represent SAPT! Big thanks to Ron, Jen, and Sondra being part of the SAPT support staff, and a double thanks to Ron for taking videos of the attempts!
SMR: Self-Myofacial Release, Magic Without a Wand
For us Muggles, a foam roller is more effective than a wand.
Yes, SMR is more important than a wand is to Harry Potter. Why? The short answer is we have a lot of gunky junk in our muscles that are impeding movements and causing aches and pains. And who wants to feel like a bag of junk?
Those in the fitness-know-how have probably heard of self-myofacial release (SMR) or at least have seen foam rollers lying around a lot of gyms (or, if you're us, lying around the house). A little rolling here and there does magical things for the body! One can instantly feel the difference even after only one time on that foam roller. What is this witchcraft? Let us delve into the magical world of SMR.
What SMR does NOT do:
- Lengthen tissue/muscle- you'll hear this occasionally and SMR does NOT lengthen the tissues because a) the joint position doesn't change b) the SMR modality (aka foam roller) applies compression at a 90 degree angle to the muscle. Unless force is applied more along the length of the muscle, no lengthening will occur.
- Allow more fluid to the muscle- what? SMR is not open a flood gate of fluid to rush into the muscle.
SMR does not equal flood of Isengard
What SMR DOES do:
- Releases tension in the muscles. How does it do that? Let's say there is a knot in the muscle (ball of fail, junk, gunk... pick you favorite term) and you sit on a foam roller or lacrosse ball and apply pressure to the knot.This provokes the ball-of-fail enough to cause it to release the tension. Kinda like a pesky little brother, he pokes you in the shoulder (SMR modality) until you finally explode out of annoyance (release tension).
How does that happen?
Our muscles are encapsulated in a tissued called fascia (there are SO many trails and tangents I could go on regarding fascia, but we'll stick with this for now). The fascia has little receptors (rufini corpuscles and pacini receptors for those who want to know stuff like that, they sound like Italian food.) that generate and relieve tension in a slow, deliberate pace.
*Side note* Our muscles also have similar receptors, the golgi tendon apparatus and muscle spindles, that react much more quickly to changes in length and tension in the muscle. For example, when the doc tests your reflexes by tapping on your knee, what he's doing is stretching the tendon quickly, which causes the muscle spindles in the quad to react, a signal is sent to the brain and the quad contracts (thus extending the knee a bit). It's actually really cool.
Anyway, these slower receptors also have neural components that govern them. What foam rolling does is short-circuit the neural components and the fascia-imbedded receptors (usually) freak out, shut down and take the tension with them.
Since they're slow-acting receptors then we need to foam roll/use a lax ball s-l-o-w-l-y. Hang out on those junky spots and you should feel them release a bit, then you can move one. Check back on Friday for Part 2 and I'll have some videos of how to roll the various body parts.
Until then, just sit on a lacrosse ball. Your glutes will thank me.
Back to School, Back to Awful Mobility
It’s back to school time which means it’s time to sit at a desk for long periods of time shortening your hip flexors and putting yourself into a kyphotic posture; ever so slightly changing you into Quasimodo. This is mainly for my high school kids who think that this unnatural posture is an inevitability rather than something they can fix. I’m reminded of the weirdness of Steve Reed when I think about sitting for long periods of time. For those of you who don’t know, and sorry Stevo for putting you on blast, but Steve does the majority of office work at a local coffee shop. Steve has set a reminder on his computer that lets him know when he has been sitting for too long. Once this reminder goes off he proceeds to do a series of exercises to counteract his kyphotic upper back position and his shortened hip flexor position, think band pullaparts and spider-mans with overhead reaches. I remember when Stevo first told me he did this and I thought what a weirdo. But is it really that weird? Or is it weirder that we are forced to be in this unnatural position all day long? Is the sky really blue or do we just perceive it to be that way? What if reality is a dream and our dreams are reality? Whoa, sorry about that; my inner Mike Boyle came out of me on that one. Anyways back to my point, I think Stevo is on to something here and I think it’s something our high school kids should consider, embrace the weirdness in between periods. Do these same type of exercises in between your periods throughout the day in order to stay long and strong. In fact because I’m so generous I’ll give you a workout you can do twice a day. Do the following workout after your first period of the day and then one more time after another period of your choice.
A1) No Money’s against Locker
1-2x6, hold 2 seconds
A2) Half-kneeling Hip Flexor Mob
1-2x5/side, hold 3 seconds
A3) Standing Y’s (thumbs face away)
1-2x8
A4) Spiderman with OH Reach
1-2x3/side
There you go something quick and easy to counteract the horrible posture of the day. As a side note to this don’t be “that guy/girl” and cause a big scene when you do this. The last thing I want or need is for an administrator to call me and tell me you all made a big spectacle out of yourself between 5th and 6th period. And let this be a lesson to all of us, just when you think Stevo is being weird for the sake of being weird he’s actually just being smart!
Lying Knee-to-Knee Mob on Wall for a Better Squat and Improved Running Mechanics
I was recently reminded of this drill as, last week, I tested my hip internal rotation and found it to be woefully lacking, compared to just twelve months ago (pulling SUMO five days a week, along with already possessing extremely overused and stiff external rotators, will certainly have this effect....) While I've been much more diligent at working on my hip extension patterning, I've admittedly fallen by the wayside when it comes to fighting against the loss of hip internal rotation (IR). As such, I began to toss this drill in at the end of my training sessions again and thought I would share it with those of you who may be interested.
Do you care about sound positioning in the bottom of your squat (this = pwnage of heavy weights, by the way), improved running mechanics, or lessened risk of back pain? Do this:
What's it for?
To improve hip IR. Specifically: a loss of hip IR caused by muscular restrictions (as opposed to passive restrictions such as labrums, minisci, bone, etc.). A couple notes
- I'd recommend doing this after you've already pulverized your external rotators with a lacrosse ball or other means of soft tissue work.
- Don't force range-of-motion here, just gently mobilize the knees in and out. You shouldn't feel any sensation of impingement and stop if something feels "off."
- If you're a female, I wouldn't jump the gun on this one. A lot of females already tend to have a fair amount of hip internal rotation, due to their hip structure (wider hip bones and thus larger knee valgus at rest).
- This can be performed before a training session (especially if you're squatting that day, as you'll notice significantly improved hip mobility as you descend into the bottom). It can also be used at the end of a lifting session or athletic event (especially if you're a baseball pitcher, or partake in a rotational sport) or training session. This will help loosen up the external rotators of the hip that tend to tighten up over time.
- This drill can also be done with the feet on the floor (a valid option), but I personally prefer to have the feet on the wall as it tends to be a bit more low-back friendly.
Incorporate this into your routine for improved squatting and running mechanics.
Get a Massage: Research Backs it Up!
My amazing spouse surprised me with a short getaway this past weekend. He coordinated everything: Arabella’s weekend care, room at the Gaylord in the National Harbor, meals, and – what I want to focus on – a massage. It’s been a while since I had a really good massage. My last one was also a pregnancy massage, which I thought was a bit too light – I mean, just cause I’m pregnant, doesn’t mean I’m not training. So, I was pleasantly surprised when this therapist really started digging into the muscle adhesions.
She effectively addressed my trouble areas: upper back, lower back, and calves. Plus, found an unexpected problem area in my lateral deltoids.
Ryan’s therapist attacked the root of his elbow tendonitis by working on his forearms and, hopefully, reiterated (in his mind) the importance of soft-tissue care for this type of ailment.
This experience got me thinking about all the benefits that have been proven to be associated with massage:
Are you an athlete with athsma? If so, read this… a little massage will likely improve your pulmonary function (and, bonus alert, feel amazing):
Pulmonary Functions of Children with Asthma Improve Following Massage Therapy. Objectives: This study aimed at evaluating the effect of massage therapy on the pulmonary functions of stable Egyptian children with asthma. Design: This study was an open, randomized, controlled trial. Settings/location: The study was conducted in pediatric allergy and chest unit of the New Children's Hospital of Cairo University, Egypt. Subjects and interventions: Sixty (60) children with asthma were divided randomly into two equal groups: massage therapy group and control group. Subjects in the massage therapy group received a 20-minute massage therapy by their parents at home before bedtime every night for 5 weeks in addition to the standard asthma treatment. The control group received the standard asthma treatment alone for 5 weeks. Outcome measures: Spirometry was performed for all children on the first and last days of the study. Forced expiratory flow in first second (FEV1), forced vital capacity (FVC), FEV1/FVC and peak expiratory flow (PEF) were recorded. Results: At the end of the study, mean FEV1 of the massage therapy group was significantly higher than controls (2.3±0.8 L versus 1.9±0.9 L, p=0.04). There was no significant difference in FVC (2.5±0.8 L versus 2.7±0.7 L, p=0.43). However, FEV1/FVC ratio showed a significant improvement in the massage therapy group (92.3±21.5 versus 69.5±17, p<0.01). PEF difference was not significant (263.5±39.6 L/minute versus 245.9±32 L/minute, p=0.06). Conclusions: A beneficial role for massage therapy in pediatric asthma is suggested. It improved the key pulmonary functions of the children, namely, FEV1 and FEV1/FVC ratio. However, further research on a larger scale is warranted.
No, asthma? Just a regular ol’ person? This study indicates all kinds of great biologic effects:
A Preliminary Study of the Effects of a Single Session of Swedish Massage on Hypothalamic-Pituitary-Adrenal and Immune Function in Normal Individuals. Objectives: Massage therapy is a multi-billion dollar industry in the United States with 8.7% of adults receiving at least one massage within the last year; yet, little is known about the physiologic effects of a single session of massage in healthy individuals. The purpose of this study was to determine effects of a single session of Swedish massage on neuroendocrine and immune function. It was hypothesized that Swedish Massage Therapy would increase oxytocin (OT) levels, which would lead to a decrease in hypothalamic-pituitary-adrenal (HPA) activity and enhanced immune function. Design: The study design was a head-to-head, single-session comparison of Swedish Massage Therapy with a light touch control condition. Serial measurements were performed to determine OT, arginine-vasopressin (AVP), adrenal corticotropin hormone (ACTH), cortisol (CORT), circulating phenotypic lymphocytes markers, and mitogen-stimulated cytokine production. Setting: This research was conducted in an outpatient research unit in an academic medical center. Subjects: Medically and psychiatrically healthy adults, 18-45 years old, participated in this study. Intervention: The intervention tested was 45 minutes of Swedish Massage Therapy versus a light touch control condition, using highly specified and identical protocols. Outcome measures: The standardized mean difference was calculated between Swedish Massage Therapy versus light touch on pre- to postintervention change in levels of OT, AVP, ACTH, CORT, lymphocyte markers, and cytokine levels. Results: Compared to light touch, Swedish Massage Therapy caused a large effect size decrease in AVP, and a small effect size decrease in CORT, but these findings were not mediated by OT. Massage increased the number of circulating lymphocytes, CD 25+ lymphocytes, CD 56+ lymphocytes, CD4 + lymphocytes, and CD8+ lymphocytes (effect sizes from 0.14 to 0.43). Mitogen-stimulated levels of interleukin (IL)-1ß, IL-2, IL-4, IL-5, IL-6, IL-10, IL-13, and IFN-? decreased for subjects receiving Swedish Massage Therapy versus light touch (effect sizes from ?0.22 to ?0.63). Swedish Massage Therapy decreased IL-4, IL-5, IL-10, and IL-13 levels relative to baseline measures. Conclusions: Preliminary data suggest that a single session of Swedish Massage Therapy produces measurable biologic effects. If replicated, these findings may have implications for managing inflammatory and autoimmune conditions.
Thinking about getting a pre-event massage before your next competition? BE CAREFUL with your decision and KNOW yourself!
Psychophysiological effects of preperformance massage before isokinetic exercise. Sports massage provided before an activity is called pre-event massage. The hypothesized effects of pre-event massage include injury prevention, increased performance, and the promotion of a mental state conducive to performance. However, evidence with regard to the effects of pre-event massage is limited and equivocal. The exact manner in which massage produces its hypothesized effects also remains a topic of debate and investigation. This randomized single-blind placebo-controlled crossover design compared the immediate effects of pre-event massage to a sham intervention of detuned ultrasound. Outcome measures included isokinetic peak torque assessments of knee extension and flexion; salivary flow rate, cortisol concentration, and [alpha]-amylase activity; mechanical detection thresholds (MDTs) using Semmes-Weinstein monofilaments and mood state using the Profile of Mood States (POMS) questionnaire. This study showed that massage before activity negatively affected subsequent muscle performance in the sense of decreased isokinetic peak torque at higher speed (p < 0.05). Although the study yielded no significant changes in salivary cortisol concentration and [alpha]-amylase activity, it found a significant increase in salivary flow rate (p = 0.03). With the massage intervention, there was a significant increase in the MDT at both locations tested (p < 0.01). This study also noted a significant decrease in the tension subscale of the POMS for massage as compared to placebo (p = 0.01). Pre-event massage was found to negatively affect muscle performance possibly because of increased parasympathetic nervous system activity and decreased afferent input with resultant decreased motor-unit activation. However, psychological effects may indicate a role for pre-event massage in some sports, specifically in sportspeople prone to excessive pre-event tension.
Outside of these few studies, there are loads of studies supporting massage for everything from improving brain development in preterm babies to care for cancer patients to treating chronic constipation.
Pretty interesting stuff and perhaps something to add to your self-care to-do list.
