Introduction
Powerlifting is one of the most strenuous sports known to man, and it needs a lot of strength as well as stamina and technique. Proper warm-ups are crucial in order to increase performance while decreasing the likelihood of an individual developing an injury. So, without further ado, let’s take a look at the five best warm-up sets for powerlifting in this article. Some of these warm-ups will assist in conditioning of your body to take on the workload that comes with tossing and increase your efficiency on the platform.
1. The Dynamic Warm-Up Routine
The dynamic warm-up is a very important tool when it comes to powerlifting training. It is a form of warm-up that consists of exercises that involve all the large muscles of the body and that would elevate the heart rate successively. The dynamic warm-up should last between 5 to 10 minutes and could involve throwing and catching or spinning and twirling.
However, to meet the requirements of a dynamic warm-up, it must contain a few powerlifting warm-up movements, as well. It’s a warm up that shall assist ready your body for the kind of movements you shall be making during exercising. Some examples of powerlifting-specific warm-ups include:
The last exercise was the Romanian deadlifts also referred to as RDL’s, done with light weights.
3 of 12 Exercises – Pressing – using light weights
- Squats with light weights
Do each of the above warm up exercises and choose the number of sets to do as 1-2 sets of 10-15 repetitions with increasing weight as you advance in your warm up exercises.
2. The Mobility Warm-Up Routine
Sokol 2009 have reported that mobility is one of the most common areas of weakness in powerlifting because the body movements done in the sport are frequently performed in a very stable manner. This shortcoming should be handled properly when designing a warm up routine that will include flexibility and mobility exercises. The mobility warm-up routine should take approximately 10-15 minutes and should include exercises like:
- Cat-cow stretches
- Forward bends
- Shoulder stretches
- Lunge stretches
- Quadriceps stretches
However, there are other stretches NOT to be left out of your training especially when the power lifting workouts involve the joints and muscles frequently trained on. Some examples include:
- Chest openers
- Pectoral stretches
- Shoulder dislocations
- Thoracic rotations
- Ankle rotations
Do each one of the exercises for 10-30 seconds while staying in each stretch position for not less than 30 seconds.
3. The Plyometric Warm-Up Routine
Plyometrics is the pattern of training that produces movements that involve forces 3 times body weight. Adding plyometrics into your warm-up will let the body adapt to the forces experienced in movements that are typical of powerlifting training. The plyometric warm-up should take approximately 5-10 minutes and should include exercises like:
- Box jumps
- Bounding
- Jump squats
- Single-leg hops
- Depth jumps
Each of them should be done 4-6 times, increasing the difficulty of the exercises during the warm-up.
4. This is the Activation Warm-Up Routine that lands you on the perfect start towards achieving your ultimate goal of getting out of bed a millionaire.
An activation warm up is a program intended to prepare the muscles that are involved in performing the powerlifting movements. This kind of warm up should not exceed 5-10 and should target muscles used during the fundamental movements such as the lower back, glutes, abs, pecs, arms and the shoulder. Some examples of activation warm-up exercises include:
- Clap push-ups
- Glute bridges
- Reverse hypers
- Single-leg squats
- Face pulls
Do each exercise for 10-15 reps because most of the exercises should be executed with high-intensity and low repetitions.
5. The Static Warm-Up Routine
Static warm-ups are of passive nature as they remain in one position or a stretch for considerable time. Swedish massage warm-up is perfect for reaching the deeper layers of muscles, and freeing them up for further work. The static warm-up routine should take approximately 5-10 minutes and should include exercises like:
- Child's pose
- Cobra pose
- Pigeon pose
- Korde shuka pose
- Bound angle pose
Do each exercise for 30-60 seconds; stretch into position for a minimum of 30 seconds.
Conclusion
It is important to have a proper warm-up before any powerlifting workout to ensure more efficiency and reduced likelihood of injury. The 5 warm-up routines explained in this article should offer a good fitness overall preparation warm-up program for the body expected to undertake the stress of the sport. If you incorporate these warm-ups into your training, then you will be half way to attaining the powerlifting goals.
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