THE BEST Squat Deadlift Warmup Part 1

🏋️ The Best Squat & Deadlift Warmup 🏋️

1. Goblet Squat
To effectively engage your glutes and hips before you squat and to give you awareness of your spine.
Key Details:
Draw your ribcage down.
Maintain three points of contact with the floor.
Keep your knees from caving in.
Do not let your back round.
The goal is to stay nice and tight.

2. Hip Side-to-Side
To get the hips ready for the workout.
Key Details:
Get on both knees, with your hips square.
Move one leg out to the side at a 90-degree angle.
Keep your foot in line with your knee.
Shift your hips side to side on the leg with the knee on the ground.
You should feel the stretch in your adductor.
You can use a box or block to elevate your knee for a deeper stretch.
Perform 10 reps on each side.

3. Reverse Lunges
To activate the hips and glutes.
Key Details:
Keep your ribcage down.
Maintain square hips.
Keep your torso upright and don't round your back to get to the ground.
Keep the weight on your front foot and the back foot light.
The front knee should stay out over the small toes to keep the glutes engaged.
You don't need to get your knee to touch the ground.
Do 10 to 12 reps on each side.

4. Deadbug
A game-changer for people with low back issues.
Key Details:
Get on the ground.
Draw your ribcage down and drive your spine into the ground.
Breathe into your belly, not your chest, keeping your stomach tight.
Alternate your left arm and right leg, then your right arm and left leg.
Make sure your spine does not arch off the floor.
Do 5 to 6 reps on each side.
If you're a beginner, you can just focus on alternating the legs first.

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