Lower Body Warm-Up for Squats & Deadlifts | ZeroW Powerlifting, Cardiff

Jordan Helyer, head coach at ZeroW in Cardiff, takes you through the exact lower body warm-up he's using as he preps for his next powerlifting competition. A good warm-up does three things: helps you access the positions you need, primes the muscles that hold those positions, and builds a clear path back into the main lift. This is how Jordan does that before heavy squats and sumo deadlifts, in about 10 minutes. In this video: • A banded seated hip stretch to open up the hips • A standing adductor isometric to prime the adductor tendon • An isometric dead bug with a heavy band to switch on the brace • Single-leg press work to "capture torque" and stabilise the hips • Face pulls to prep the upper back for low bar squats • How to take your first squat warm-up sets: slow, paused and focused on position • Tempo sumo deadlift warm-ups: three seconds down, three seconds up Every warm-up should be individual. Use this as a template and adjust it to what your body needs. Chapters 0:00 Why your warm-up should be individual 0:51 Banded hip stretch 2:21 Standing adductor isometric 3:40 Isometric dead bug 5:29 Single-leg press for hip stability 6:48 Face pulls before squats 7:21 Squat warm-up sets 9:03 Sumo deadlift warm-up sets 10:44 Recap Read the written version on our blog: https://zeroweakness.co.uk/blog/lower-body... New to ZeroW? Watch the gym tour:    • Welcome to ZeroW | Powerlifting & Strength...   📍 Unit L & M, St Catherine's Park, Pengam Road, Cardiff CF24 2RZ 📞 07554 447397 🌐 https://zeroweakness.co.uk 📸 Instagram: https://instagram.com/zerow_wales 👍 Facebook: https://facebook.com/zerow.wales Book a free consultation: https://zeroweakness.co.uk/join.html Subscribe for more technique, training and coaching from ZeroW 💪 #powerlifting #warmup #squat #deadlift #cardiff