Must do: Deadlift Warm Up
Guess what? Good form starts with a GOOD warm up, which I take very seriously.
A warm up should be tailored to what your body needs. What warms up your body temp? What addresses your sticky points? What helps you get into a good starting position? What muscles are shortened? What muscles are under active? Many individual factors come in to play; therefore, I don’t recommend copying mine or someone else’s. I DO, however, recommend experimenting and getting advice from someone who knows what they are doing. Nevertheless, here is most of my Sumo warm up. Perhaps it will give you good ideas to start designing an effective warm up.⠀⠀⠀⠀
- Diaphragmatic breathing (loaded)
- T spine (cat / cow)
- Hip flexor static stretch (kneeling)
- Dynamic groin mobility (side to side adductors)
- Anti rotational/core activation (Palloff Press)
- Hips/glutes (Tempo goblet squats)
- Groove hip hinge pattern (RDL)
- Lat activation (Slow pull ups)
- Begin deadlift warm ups
Watch it here:
Must read: From the Judges Chair
From world record holder Maria Coutinho, who also happens to be an international judge for USPA/IPL. In this article, she discusses things she has learned over the years when it comes to squatting in a meet setting. Her unique perspective provides insight and is also a good refresher for basics. For example, your commands. This is something I should have read right before I stepped on the platform on Saturday. Even though I’m familiar with every command, I let my nerves get the best of be and racked my squat opener too soon. Lift was definitely no good, and it messed with the rest of my attempts. No matter how many meets you’ve done, it never hurts to review tips — both new and old.
Read it here.
Must buy: Hotty hot shorts (lululemon)
These are my go-to comfy shorts. I like to lounge in them mostly, but also are comfy enough to deadlift in. They are lined, come in fun colors and have a concealed zip pocket in the back.
Buy them here.
Must focus on: This Quote
“Starting today, I need to forget what’s gone, appreciate what still remains and look forward to what’s coming next”
If you followed my meet on social media, you know I barely missed the total I was aiming for. It hit me hard for a day or two, but I quickly realized that I need to accept what happened and move on. If anything, I’ve learned so much from my mistakes and am ready to grow and learn to be a better, smarter lifter. I’m ready to have a killer off season, and i’ll be back on the platform by the end of the year. Except this time, i’ll hit that total and more.
Must buy: Chocolate Almond Crunch Halo Top
I sampled all these new (to me) flavors of halo top and my favorite one was chocolate almond crunch. If you like marzipan, which I do, this flavor is for you. And if you are curious about the macro breakdown, it yields 3 grams of fat, 14 carbs and 5 grams of protein per serving.
As always, I’m not paid to review or recommend any of the products listed (just things I like).
That’s it for this week’s musts. Have a great week friends!