Fit Tip #8

When you are new to exercise a simple dynamic warm-up is enough to get the job done to prepare your body to lift.

But, as you get stronger you need a little more time spent on grooving the movement pattern for your big lifts (deadlifts, squats, presses).

This is accomplished through a technique known as Pre-Activation.

It works like this.

Do a stretch, warm-up up with some light variations of the movement, and then do an explosive variation of the movement.

For example is you are going to Deadlift you would do the following:

• Standing Toe Touch Stretch – Kettlebell Deadlift
• Broad Jump
• Light Barbell Deadlift

For a Squat:

• Squat Pry Stretch
• Goblet Squat
• Jump Squat
• Light Barbell Squat

For a Press:

• TRX Chest Stretch
• Push Ups
• MB Chest Throw
• Light Barbell Press

Doing this before your big lifts turns on the nervous system and gets the body ready to lift heavy weight much better than just jumping in.

Give it a try!

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