Preparing for Your Next Squat Day

Your probably familiar with the phrase "measure twice, cut once", it's the exact same principal when it comes to getting ready to train. Preparing for your workout is a crucial component in ensuring that your workout is both safe and efficient. There are a number of steps that you will want to take before any workout to get your body and mind ready.

Today we'll help you explore our favorite ways to get ready for your next squat day.

Myo-fascial Release

Myo-fascial release is an extremely beneficial step in getting ready to squat, or perform any exercise. MFR before your workout is going to help open up some of the movement patterns that might be restricted, either from day to day life or your most recent workout.

There are 2 different applications for MFR: Rolling over the muscle or, longer held holds on spots where you feel soreness (trigger points). You should know before getting on the roller, joints are not to be rolled, stomach is a no-go and not to continue if you're feeling more than 7/10 on the pain scale.

Rolling over the muscle with a few passes is a good way to get the muscle tissue reacting to the stimuli. In simple terms, your body is going to react from the pressure administered by the roller in the areas you're using. Waking up muscle tissue = more muscle tissue firing during your training.

Longer held holds, often called "melting", is a way to release extra tension in a movement pattern commonly referred to as a trigger point. Releasing areas of extra tension in your fascia system (entwined in your muscular system and connected throughout the body in different fascia lines) means that your body will have an easier time getting into the right range of motion for your upcoming exercises.

For squats, your best bet is to work on the following areas:

  • Calves

  • Quads

  • Hamstrings

  • Adductors

  • Glutes

  • Lats

Dynamic Mobility

Dynamic mobility is all about focusing in mentally on your movements. Before you walk up to the bar, getting in tune with your body, how its moving and feeling is always a good idea. Dynamic movements also help get the blood flowing and gets your muscles working cohesively on more complex movements.

The dynamic movements you pick should always be related to the movement pattern you are about to perform. Unlike static stretches, these movements are going to prep your muscles to work together as part of a greater whole. Dynamic mobility will help increase your over all range of motion going into your squats and improve your performance.

For squats, you would greatly benefit from the following dynamic mobility drills:

  • Bow and Arrow

  • Cossack Squat

  • Revolving Malasana Squat

  • Leg Swings

  • Alternating Leg Dragon Pose

With all of that said, your body might be completely different than the person who was in the squat rack before you, so it's important to understand your movement patterns, deviations and possibly under active muscles.

There is no single right way to warm up for your squats, however, some is ALWAYS better than none when it comes to warming up. If you're not sure where to start or what to focus in on going into your next squat day, spending some time with a certified Personal Trainer is a great way to gain key insights on your body's movement patterns and deviations.

Katie PystchulaComment