Category Archives: Warm-up

The Perfect Warm-up for the Snatch

The snatch is easily one of the most challenging exercises I can think of.  It’s certainly one of my weakest exercises and over time I’ve learned to really appreciate the lift.  I’ve had several trials and tribulations with the lift over the years.

From ugly turkey snatches in the grass…

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How to Properly Warmup for the Kipping Pullup

kip pu How to Properly Warmup for the Kipping PullupSince I’m on a tremendous kipping pullup spree lately I figured I’d just keep it going.  Over the years I’ve compiled several corrective exercises (Some mobility drills, some stability drills and some for motor control) that I like to use to improve the kipping pullup.  I’ve taken the ones I found most valuable and thrown them into a warmup that’s easy to do, concise and requires very little equipment.  These are the same drills I used at Crossfit Tribe when I was coaching there.  Hopefully this video will help some people struggling with the kipping pullup and give some coaches a couple ideas to throw into their warmup prior to a big workout with pullups. Continue reading

Super Bretzel: If I could only pick one stretch, this would be it

brettzel Super Bretzel: If I could only pick one stretch, this would be itHere’s one of my favorite stretches.  I really like this stretch because it hits a lot of things at once and it focuses on areas that usually need it.  I basically combined a stretch created by Gray Cook and Brett Jones with some ingenuity from Kelly Starrett and Mike Boyle.  I’ll call it the Super Bretzel.

The bretzel was created by Gray Cook and Brett Jones.  Check out their video: Continue reading

The Burgener Olympic Lifting Warm-up for Shoulder Health

Mike Burgener The Burgener Olympic Lifting Warm up for Shoulder HealthI really like Coach Burgener.

If you haven’t heard of Coach Mike Burgener, he’s the Senior International Weightlifting Coach for the U.S.  Somewhere along the way he got involved with the crossfit community.  As you are all well aware of, crossfit loves the olympic lifts and uses them quite a bit in their programming.  It’s great that he’s lending his expertise for all of us to be better athletes because these lifts are complex and take time and effort to master.

He has an excellent warm-up he teaches that all crossfit athletes use before each session.  I was first introduced to the warm-up from Steve Liberati over at crossfit Tribe.  The main point is to improve technique in order to increase performance but I really believe we can get a lot more from the warm-up. Continue reading

Stretches and Mobility Drills to Prepare for the Snatch and Overhead Squat: Video Demonstrations

Dimas snatch 2 Stretches and Mobility Drills to Prepare for the Snatch and Overhead Squat: Video DemonstrationsAs we all know, the first time trying an overhead squat can be quite the experience.  It feels super awkward, its hard to put all of the pieces together and often times your body just does not feel like it can get into the right position.

NOTE: As of 10/16/2013 I’ve added a new video with mobility drills that I’m currently using.  Find the link to that article HERE:

Like all other exercises, mastering the overhead squat and snatch is going to require intense technical practice, probably more so then most other exercises.  The movements requires a ton of flexibility, stability and coordination to perform safely and efficiently.

One of the major limiting factors of someone’s ability to properly overhead squat is flexibility.  I decided to compile a video list and demonstration of my favorite stretches and mobility drills to increase flexibility for these lifts.  Continue reading

How to: Ultimate Upper Body Warm-Up – The How’s and Why’s Explained

oly lifting2 How to: Ultimate Upper Body Warm Up   The Hows and Whys ExplainedIf you read my training journal at all you know I throw around the words “prehab”, “static stretching” and “dynamic warmup” quite frequently.   A lot of people have asked me what the hell that means and really its tough to describe the exercises I use.   Here’s my best effort of an explanation:

  • The term prehab (prehabilitation) or preventative refers to exercises that help keep your joints and muscles healthy.
  • Static Stretching refers to holding stretches for extended periods of time.
  • A Dynamic Warmup consists of exercises that help prepare the body, joints and muscles for the upcoming workout.  The term dynamic just means that the exercises all require movement, as opposed to static stretching.

This part of your training session is pivotal to the health of your joints and your performance.  If you’re anything like me you want to get stronger and leave the gym with two shoulder joints that don’t feel like they’ve been ravaged by gorillas after doing an upper body training session. Continue reading

To Stretch or Not to Stretch: Evidence Based and Practical Solutions

flexibility grandma To Stretch or Not to Stretch: Evidence Based and Practical SolutionsWe’ve all heard this argument, should we stretch or not before training? I’ve heard all the rumors:

  • I heard that you need to stretch before training so you don’t get injured.
  • I’ve heard that stretching can make you weaker if you do it before lifting.
  • Dynamic Warmups are the new best thing to do before you workout.
  • Stretching should be done to “cooldown”
  • Stretching is dumb, I drink beaver milk everyday to get strong

Alright, I made the last one up, but the other ones are pretty common.  A new article just came out in the Scandinavian Journal of Medicine and Science in Sports.  Continue reading