1-to-3: One movement, three benefits [Sumo Deadlift Warm-up]
Yup - it’s been a tough year. Places have re-opened and re-closed but we are still aware that it’s important to take care of our health and to move well. If you’ve been able to go back to the gym, that’s amazing! You may have also made a home gym (after waiting patiently for delayed shipments of your new equipment). If you’ve started moving heavy weight again, we’ve got some great warm-ups for you!
Our 1-to-3 series goes over one movement, how to do it, and three benefits from it!
The November edition of our 1-to-3 series focuses on movements to warm-up your sumo deadlift. This can also be really great for any other heavy pulling movement, like heavy cleans or snatches!
Each of these poses and drills are easy-to-remember and easy-to-do so you can inject some quick and quality movement into your day. They don’t need to be done in any particular order (or even altogether) - but boy, does each pose ever come with a lot of physical and mental and emotional benefits.
Movement: Quadruped Hip Controlled Articular Rotation’s (CAR’s)
3 Benefits:
CARs are helpful because they are a low-stress way to:
Assess joint range of motion
Practice movement isolation, and
Increase blood flow to the joints for improved joint health.
How to perform:
Come into table top position where you hands are right underneath your shoulders and your knees are right underneath your hips.
It’s really important to do these nice and slow. We want to be able to control each movement and also be in control of our torso, keeping it still.
Working on one hip at a time, we bring the left knee into the chest keeping our back flat. Open up the hip, bringing the knee out to the side while still at a 90 degree angle.
Internally rotate the hip, bringing the knee inline with the hip, quad is now parallel with the floor and the bottom of your foot is facing the ceiling. Then bring your knee down, back to the start position.
Then we reverse. Lifting the knee so your quad is parallel to the ground and the bottom of the foot is facing the ceiling. Bring your knee out and around so the inner thigh is parallel with the floor. Lower the knee and foot back to the start position.
Repeat this 5 times and then move to the other hip.
Movement: Frog Pose
3 Benefits:
This pose stretches the muscles of the back, hips, knees, and ankles, and improves blood flow to these areas, helping prevent risk of injury.
Strengthens the lower back and improves posture.
Opens up your hip joints and surrounding soft tissues, which ultimately keeps them healthy and resilient.
How to perform:
Get into table top position with the knees under the hips and the hands under the shoulders with the spine in a neutral position.
Take your left leg and bring it out straight to the side, foot inline with your hip and toes pointed forward.
Keeping your pelvis in a neutral position, rock the hips back and forth while maintaining a neutral spine. Make sure to not rock too far back that you lose your neutral position in the pelvis.
Repeat 5 times and then move to the other side.
Movement: Windmill
3 Benefits:
Opens up the T-spine and glutes and can help reduce back pain.
Helps practice the hip hinging motion for movements like deadlifts and kettlebell swings.
Helps increase the range of motion and increasing flexibility in your posterior chain muscles like the hamstrings and glutes.
How to perform:
Standing with feet shoulder-width apart, turn the toes of your left foot straight to the side at 90 degrees. Reach your right arm up and let your left hand hang down at your left side. Look up at your right hand.
Push your hips toward your right side while you slide your left hand down your left leg toward your foot as far as possible. Engage your core to stabilize yourself. Your left arm should be perpendicular to the floor the entire time. Keep your right leg straight and your left leg can be slightly bent to avoid locking your knee.
Hold at the bottom for one breath. Then, push down through your feet to come back to the starting position, keeping your core engaged and your spine long the whole time.
Repeat 5 times and then move to the other side.
Movement: Single-Leg Adductor Rock Backs
3 Benefits:
Enhance the motor control and stability of the pelvis, hips and spine.
Improves posture because tight adductors can contribute to an anterior tilt and lordosis of the lumbar spine.
Helps reduce pain at the inner knee or pain in your lower back.
How to perform:
Get into table top position with the knees under the hips and the hands under the shoulders with the spine in a neutral position.
Take your left leg and bring it out straight to the side, foot inline with your hip and toes pointed forward.
Keeping your pelvis in a neutral position, rock the hips back and forth while maintaining a neutral spine. Make sure to not rock too far back that you lose your neutral position in the pelvis.
Repeat 5 times and then move to the other side.
