22/11/2024
One of the things I dislike about social media, especially in the fitness space, is how often people (coaches, influencers, etc.) focus on and will tell you what not to do. So, here’s something you should do—I hope you find value in it!
If there’s one thing I want you to take away from this post, it’s this: every time you pick up a barbell for weightlifting is another opportunity to improve your technique and get better. 👌🏻
Too many athletes—especially beginners and intermediates—rush through their warm-ups and movement drills, going through the motions without purpose.
But here’s the truth: your working sets won’t mean anything unless you are moving correctly. 👊🏻
Below is an example of one of my sn**ch-specific warm-ups. Our members at use it regularly, as do many of my online clients, especially competitors.
Warm-Up Routine
Start with movement work. Identify any muscles or joints that feel stiff or sore, and get them moving first. Once that’s done, grab your barbell and let’s get to work! 🤩
A) 2 Sets for Quality
• 20 Barbell Rotations
• 20 Sn**ch-Grip Jefferson Curl Rotations
Rest 1:00 between sets
B) Strict Muscle Sn**ch from Hips
• 2 x 5 @ Empty Barbell
Rest :45 between sets
C) Paused Overhead Squat
• 3 x 5 @ Empty Barbell
Rest 1:00 between sets
D) Sn**ch Balance + Behind-the-Neck Sotts Press
• 3 x (1 + 1) @ Empty Barbell
Rest 1:00 between sets
E) Paused Power Sn**ch
• 3 x 3 @ 30% of 1RM Sn**ch
Rest 1:00 between sets
F) Paused Squat Sn**ch
• 3 x 3 @ 30% of 1RM Sn**ch
Rest 1:00 between sets
From here, gradually build to your working weight, staying focused and fully engaged with each weight change.
The best way to improve is with a coach’s eye on your technique, but I hope this warm-up helps you crush your next sn**ch session! 🙌🏻
