My Current Powerlifting Warm-Up

Summary by Krater

The presenter demonstrates a lower-body warm-up routine designed for powerlifting, featuring foam rolling, cossack squats, mcgill curls, bird dogs, planks, goblet squats, and dumbbell stiff-leg deadlifts. The routine aims to improve lifting consistency and preparation rather than addressing specific hip issues.

From the video

Answers: What is a good lower body warm-up routine for powerlifting?

• lower-body warm-up routine
• powerlifting warm-up
• mobility exercises for squats and deadlifts
• warm-up progression

Exercises

• foam rolling · foam roller
• cossack squat · bodyweight
• mcgill curl · mat
• bird dog · mat · 6 sets each side, 10 seconds hold per rep
• plank · mat · 6 sets, 10 seconds hold per side
• goblet squat · kettlebell · 2-3 sets of 5 reps
• stiff-leg deadlift · dumbbell · 2-3 sets of 5 reps
• deadlift · barbell · 3-5 reps with 5 seconds pause, followed by 10-20 reps with empty bar
• squat · barbell · 3-5 reps with pause at bottom, followed by 15-20 reps with empty bar

What it concludes

• The warm-up routine helps improve the consistency of lifting by making the lifter more similarly ready for each session.
• The presenter found this warm-up routine to be much more effective than simply starting with a plate on the bar and adding weight.