Gregg ever with catalyst athletics here I'm going to run you through my recommended warm-up for weight lifting if you're cold if you're stiff if you're really sore you can begin all this with about two to five minutes mono structural work whether that's hopping on a row or exercise bike or jogging just something to get the temperature of the body up and just have some general movement after that what I like to do is a quick series of foam rolling which you can see a video of right here finally what I'm going to show you today is just a quick dynamic range of motion series you're going to hit 10 to 15 reps of each of these drills and move continuously from start to finish to continue warming the body after that you're just going to move on to your specific barbell warm-up for whatever the first exercise is you're doing that day with the wrist circles keep your palms together and your forearms as close as possible to make sure you're getting the full range make sure you get your elbows fully extended in each circle and also pronate and supinate your hands as you come around to make sure you get as much movement at the old on radius as possible keep your palms facing forward and your arms at about shoulder height protract your shoulder blades as you come across the front and retracted you come back keep your trunk lock titoo make sure the movements coming from the shoulders and not from hinging at the mid to lower back and squeeze your shoulder blades together at the top and bottom of each swing again keep your trunk locked in tight so the movements coming from the shoulder girdle but the purpose of the opposing swings is to help lock it in and prevent the movement coming from the spine this one can also be done with more elbow Bend and more of a focus on external and internal rotation use momentum to get the biggest range of motion possible on these circles and also make sure the shoulder blades are moving up forward down and back as you come around again use momentum to carry you through the biggest range of motion possible and be sure that you're rotating at the upper back not just the lower back these might be embarrassing but they're less embarrassing than looking like the ten men when you're trying to squat keep your glutes tight and reach your hips forward as far as possible as you come around unlock your knees slightly as you come forward let your background hinge at the hip as well as you come back squeeze your glutes tight to make sure that you're actually stretching out the hip flexors and not just hyper extending the lower back lean a little bit onto the knees and help guide them in the circles with your hands use momentum to get the swing as high and as far back as you can and also make sure you're keeping your abs tight to minimize pelvis movement although there will still be some also make sure you're closing the knee as much as possible in that backswing to get the quad and the hip flexor together you lean all your weight over the thigh and make sure you keep your foot flat to stretch the calves instead of the mid-foot if you can't hold this squat position put your other leg behind you into a lunge almost nobody gets this one right the idea is to spread the thighs where they attach to the hip not at the knees that being the case you need to get your elbows as deep towards your groin as possible so that you can use them to push out to the sides you will not be in a full depth squat and your back should be about horizontal

How to Warm Up for Olympic Weightlifting with Greg Everett – Catalyst Athletics

28 thoughts on “How to Warm Up for Olympic Weightlifting with Greg Everett – Catalyst Athletics

  • June 19, 2019 at 5:50 pm
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    0:10 Intro (Monostructural Work)
    0:32 Foam Rolling (https://youtu.be/mhTP4V8JcG0)
    0:49 Wrist Circles
    1:02 Elbow Circles
    1:21 Seal Swings
    1:33 Over & Backs
    1:49 Freestyle Bounce
    2:04 Arm Circles
    2:22 Trunk Rotations
    2:33 Hip Circles
    2:50 Bow & Bend
    3:07 Knee Circles
    3:19 Leg Swings
    3:43 Squatting Ankle Stretch
    4:01 Russian Baby Maker

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  • June 19, 2019 at 5:50 pm
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    Isn't knee a hinge joint? How does it make circles?

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  • June 19, 2019 at 5:50 pm
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    Is it just me or does Everett have the most relaxing voice ever? I can’t wait to start Remote Coaching with Catalyst.

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  • June 19, 2019 at 5:50 pm
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    I justtttttttttt loved it

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  • June 19, 2019 at 5:50 pm
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    I'll bet when Greg was younger he didn't feel the need for these warm-ups. As one gets older and becomes crunchier…warm-ups become necessary.

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  • June 19, 2019 at 5:50 pm
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    This is what I look like at the club

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  • June 19, 2019 at 5:50 pm
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    this is almost exactly the same as coach mas warm up…

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  • June 19, 2019 at 5:50 pm
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    Dude WTF congrats! this video went to the point with excelent explanation, no music was a good choice to dont distract you awesome!

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  • June 19, 2019 at 5:50 pm
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    Found this by accident. Thanks buddy

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  • June 19, 2019 at 5:50 pm
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    How about ab roll outs? Would it be better to do after training?

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  • June 19, 2019 at 5:50 pm
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    Great stuff, I do something similar, but will incorporate some of these. Plus, more speed! Thanks.

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  • June 19, 2019 at 5:50 pm
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    HE GIVES GOOD ADVICE BUT WHY DOES HE SOUND LIKE A DEPRESSED SERIAL KILLER?

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  • June 19, 2019 at 5:50 pm
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    what if u dont own a foam roller

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  • June 19, 2019 at 5:50 pm
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    is there a warm up for the skin on your palms? i have pansy ass hands and it hurts to hookgrip

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  • June 19, 2019 at 5:50 pm
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    Good basic warm-up! Thanks for putting it together for the people!
    Btw.: what's embarassing about hip circles??? 🙂

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  • June 19, 2019 at 5:50 pm
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    looks like a dance

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  • June 19, 2019 at 5:50 pm
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    what about knee circles, is not dangerous?

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  • June 19, 2019 at 5:50 pm
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    Greg shall henceforth be known as "Gainraham Lincoln, the emancipator of the gains"

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  • June 19, 2019 at 5:50 pm
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    Thanks! this was helpful

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  • June 19, 2019 at 5:50 pm
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    Love the new video template!

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  • June 19, 2019 at 5:50 pm
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    I love the new outro!!

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  • June 19, 2019 at 5:50 pm
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    I've been waiting for this for so long !🙏🏿👏🏿👏🏿

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  • June 19, 2019 at 5:50 pm
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    This is awesome. You recently sent emails with recommended barbell-specific warm-ups for snatches and jerks. Is there any chance you can send one for cleans as well?

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  • June 19, 2019 at 5:50 pm
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    absolutely love catalyst athletics! looking to get certified in January! amazing content!

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