The video shows the best way to perform the glute activation warm up. You need to do it in order to avoid injury. If you don’t do it correctly, your muscles will not get enough time to fully activate. When performing these exercises, make sure that you keep your back straight throughout the whole movement. Do not arch or bend forward at all during this exercise!
If you are new to performing these exercises, then start with just one set and increase them gradually. After doing the first few reps, you can add another set until you reach your desired level of intensity. To ensure proper form, always use a weight that allows you to complete all the reps without any assistance from your hands or feet.
Always perform each rep slowly and try not to tense up at all during this exercise. Also make sure that your knees remain slightly bent throughout the entire movement.
As for the rest periods between each set, they shouldn’t exceed two minutes. You may also want to do some light stretching after completing the warm up. This will help you to improve your blood flow, enhance your flexibility and prepare you for the big event.
Medical experts have long suggested that the best way to prevent injuries is by performing specific warm up exercises before engaging in any type of physical activity. These exercises help in activating the nerves and muscles of the legs and back, which provide ample support for heavier loads during squats and deadlifts.
However, performing the exercises incorrectly or with too much intensity can actually lead to a host of problems such as sprains, strains and tears in muscle fibres. Before you begin any type of warm-up routine, it is important that you are thoroughly warmed up. This means your heart rate should be slightly elevated and your muscles should be flexible enough to perform the exercises without causing any damage to them.
The process of activating specific muscles can be achieved by using several different techniques. For instance, a common method is to hold the bar at shoulder width and then slowly rise up on your toes. Hold this position for a few seconds and then return back to your starting position.
It is important that you do not perform the exercise in quick succession. Instead, take a break of about a minute before doing the next rep and then follow this up with three more sets.
Some people also use a similar method by standing on their tip-toes. To do this, simply rise up on your tip-toes and hold the position for a few seconds. During this time your leg muscles should be burning a little.
After holding this position, slowly lower yourself down and then take a short break before doing the next rep.
Warm up sets are an excellent way of preparing the muscles for the upcoming exercise. Most professionals suggest performing about two to three warm up sets. The first one or two sets should be lighter than the weight that you plan on using for the main exercise.
The last set should be equivalent to this weight. And while performing the warm up sets, you should remain at a low level of muscular fatigue. This means that you should still be able to complete the set without any assistance, but you shouldn’t be able to do anymore reps after about six to eight repetitions.
Many people believe that the warm up sets are divided into two separate categories such as static and dynamic. Static exercises involve those that require you to hold a specific position for a period of time. An example would be holding onto something lightly with one hand and then raising your other arm over your head.
Hold this position for at least five to ten seconds and then repeat on the other side.
Dynamic exercises on the other hand involve movements and require you to actively participate during the exercise. An example would be throwing a light medicine ball against the wall and then catching it. You should hold the ball for about two to three seconds before releasing it again.
Warming up is an important part of any weight lifting regime. Not only does it help to minimize the risk of injury, but also allows you to build a strong foundation of support for all your other exercises.
Sources & references used in this article:
Do You Have Your Own Back? By Tim Lyons August 25, 2016 Fitness, Health, Videos, Weights, Workout Techniques by R Lannes-Sherrill – pulsefitnessaz.com
My Glutes Don’t Work… Or Do They? by MG Don’t Work – teamphoenixperformance.com
Rationale and implementation of anterior cruciate ligament injury prevention warm-up programs in female athletes by DP Bien – The Journal of Strength & Conditioning Research, 2011 – journals.lww.com
A Comparison of Muscular Activation During the Back Squat and Deadlift to the Countermovement Jump by D NASM-CPT – 2011 – digitalcommons.sacredheart.edu
Vibration exercise as a warm-up modality for deadlift power output by DJ Cochrane, KW Coley, HJ Pritchard… – The Journal of …, 2015 – journals.lww.com
Acute Neuromuscular and Endocrine Responses to Two Different Compound Exercises: Squat vs. Deadlift by MJ Barnes, A Miller, D Reeve… – The Journal of Strength & …, 2019 – journals.lww.com