Hey guys, thanks so much for stopping by the YouTube channel.

大家好，非常感謝你們訪問 YouTube 頻道。

Today I'm going to share with you four things you can do to warm up to hit that next deadlift PR.

今天，我將與大家分享四種熱身方法，幫助大家在下一次舉重比賽中取得好成績。

So the first things first, we need to work on mobility.

是以，首先要做的就是提高機動性。

Now, I love the goblet squat for warming up for deadlifts.

現在，我喜歡用高腳深蹲來為舉重熱身。

And the reason is we need to prime our hip mobility and just the action of all those muscles that surround the hip, like your glutes.

原因是我們需要增強臀部的活動能力，以及臀部周圍所有肌肉（如臀肌）的活動能力。

So first things first, come into the gym, you've got deadlifts that day.

所以，先做第一件事，來到健身房，那天你要做負重舉重。

You're going to grab a plate, 10 kilos, 25 pounds, anything you can find.

你會抓起一個盤子，10 公斤，25 磅，任何你能找到的東西。

You are going to get into a deep squat, okay?

你要深蹲，好嗎？

Jam your knees out to the side a little bit, create that external rotation torque, but keep your big toes jammed down into the ground.

將膝蓋稍微向側面伸展，產生外旋扭力，但要保持大腳趾緊貼地面。

From here, squat down as deep as you can, hold it for a couple seconds, come up just a couple inches, squeeze your glutes, back down, and stand up.

從這裡開始，儘可能深地蹲下，保持幾秒鐘，再站起來幾英寸，擠壓臀部，再蹲下，然後站起來。

Then spread your feet out just a little bit further, okay?

然後再把腳張開一點，好嗎？

Squat down again as deep as you can, come up a couple inches, squeeze your glutes like crazy, back down, come back up one more time.

再次下蹲，蹲得越深越好，然後站起來幾英寸，瘋狂擠壓臀部，再下蹲，再站起來一次。

Spread your feet out a little bit more.

雙腳再分開一點。

We're opening up those hips, we're creating that torque in the lateral hip muscles.

我們要打開臀部，在臀部外側肌肉中產生扭矩。

Squatting down, come up a couple inches, squeeze your glutes, back down, and back up.

蹲下，向上抬起幾英寸，擠壓臀部，再蹲下，再抬起。

Something like this, I would maybe do 10 of them or so.

像這樣，我可能會做 10 個左右。

So that is the first thing.

所以這是第一件事。

The next thing we're going to do is prime that hip hinge and internal and external rotation mobility at the hips.

接下來，我們要做的是增強髖關節的鉸鏈和內外旋活動能力。

We're going to do it on one leg.

我們要單腳跳。

This is called the hip airplane.

這就是所謂的髖關節飛機。

So what you're going to do, stand on one foot.

所以你要做的是，單腳站立。

Basically you're going to start off by performing a single leg RDL.

基本上，你首先要做的是單腿 RDL。

Your back leg is going to be completely straight.

你的後腿要完全伸直。

Stand on one foot, core braced.

單腳站立，核心支撐。

From head to toe, like a teeter-totter, you're going to turn over.

從頭到腳，就像蹺蹺板一樣，你要翻個身。

So we're going to hinge forward completely, arms out to the side if you need to for balance, and you're going to hold in this position for a couple of seconds.

是以，我們要完全向前鉸鏈，如果需要保持平衡，手臂要伸向一側，在這個姿勢上保持幾秒鐘。

Notice how my toe is pointing straight down.

注意我的腳趾是如何筆直朝下的。

Don't start off with your hip open like that.

不要一開始就這樣張開臀部。

What that's doing is it's externally rotating at the hip joint.

這樣做的目的是使髖關節外旋。

We don't want that yet.

我們還不想那樣。

We need a neutral hip for this.

我們需要一箇中立的臀部。

So you're going to hinge, and if you're doing this correctly, you'll feel a good amount of tension in those hamstrings and glutes on your stance leg.

所以，你要鉸鏈，如果你做得正確，你會感覺到站立腿上的膕繩肌和臀肌非常緊張。

From here, you're going to hold for a couple seconds.

從這裡開始，你要保持幾秒鐘。

You're going to internally rotate by taking your belly button and pointing it that way.

將肚臍對準那個方向，進行內旋。

Then you're going to come up, and you're going to externally rotate, and then you're going to come back.

然後你要站起來，進行外部旋轉，然後再回來。

As you can see, this is tough.

如你所見，這很困難。

You'll see my knee wobble around a little bit.

你會看到我的膝蓋有點晃動。

When you are starting these out, you just want to move a couple inches each way.

開始時，你只需向兩邊各移動幾英寸。

You don't need to do a huge motion, but as you get better, you'll notice these muscles are going to be working like crazy to steer your hip.

你不需要做很大的動作，但隨著你的進步，你會發現這些肌肉會瘋狂地工作來引導你的臀部。

So from the side view, back leg straight.

所以從側面看，後腿要伸直。

We're hinging only at the hip.

我們只是在髖關節上做文章。

As my head goes forward, my heel goes back.

我的頭向前，腳跟就向後。

I'm in that position.

我就在這個位置上。

My glutes and hamstrings are turned on.

我的臀部和膕繩肌都興奮起來了。

I'm balanced.

我很平衡。

I'm now going to go into the hip airplane rotation.

我現在要做的是髖關節空中旋轉。

Go down a little bit.

往下一點

I'm going to feel a stretch in the lateral hip.

我會感到臀部外側有拉伸感。

I'm going to open.

我要開門了。

I'm going to close.

我要關門了。

I'm going to come up.

我要上去了

I will do maybe 10 of those on each side.

我每邊大概要做 10 個。

And you'll notice that your hips are going to be that much more open afterwards.

你會發現，之後你的臀部會更加開闊。

You're going to have that much more control of your hips in that hinging motion, which is the deadlift.

在做挺舉這個鉸鏈動作時，你對臀部的控制力會大大增強。

So that's step two.

這就是第二步。

Step three, we've got to get those glutes turned on.

第三步，我們得讓臀部發力。

We are going to do a bridge.

我們要建一座橋。

So I want you to take a hip circle band.

所以，我要你拿一個臀圈帶。

This is one by Slingshot.

這是 Slingshot 的作品。

You're going to put this around your knees.

你要把這個圍在膝蓋上。

You're going to get down on the ground.

你要趴在地上。

Feet jammed into the ground.

雙腳陷入地面

You're going to break your core a little bit.

你要把你的核心部位弄壞一點。

Drive your feet hard into the ground.

雙腳用力踩踏地面。

Take your hips up and squeeze your glutes like crazy. 10 second hold.

抬起臀部，瘋狂擠壓臀部。保持 10 秒鐘。

And then back down.

然後再下來。

Now here's the deal.

事情是這樣的

If your hamstrings are cramping, there are two things you can do.

如果你的腿筋抽筋，有兩件事可以做。

The first thing is you can bring your heels a little bit closer to your glutes.

首先，你可以將腳跟稍微靠近臀部。

What that's going to do is shorten the hamstring muscle and decrease its ability to contribute to the motion of hip extension.

這樣做會縮短腿筋肌肉，降低其對髖關節伸展運動的貢獻能力。

So step one, if hamstrings cramp, heels a little bit closer, hips up.

第一步，如果腿筋抽筋，腳跟靠近一點，臀部抬高。

You should be feeling those glutes turned on a little bit more.

你應該感覺到臀部的力量更強了。

The second thing you can do is you can push into the ground with your toes just a little bit.

第二件事是用腳尖稍稍向地面用力。

Don't let your heels pop up.

不要讓你的高跟鞋翹起來。

But push away as in this motion.

但要像這個動作一樣推開。

What that's going to do is turn your quads on a little bit more because we're trying to extend the knees.

這樣做的目的是使你的四頭肌更加發達，因為我們正試圖伸展膝蓋。

Now why does quad activation help with the hips?

為什麼激活四肢對髖關節有幫助？

If the quads turn on a little bit, they're going to decrease the hamstring activity.

如果四頭肌稍稍發力，就會減少腿筋的活動。

It's called reciprocal inhibition.

這就是所謂的相互抑制。

The only thing left to extend the hips are your glutes.

唯一能伸展臀部的就只剩下臀部了。

So pushing in this motion but obviously not letting your feet move, pushing the heels down, or toes down, will allow your glutes to turn on a little bit more. 10 second holds and back.

是以，在這個動作中用力，但顯然不要讓你的腳移動，將腳跟向下或腳趾向下用力，這樣可以讓你的臀部打開更多一點。保持 10 秒鐘，然後返回。

The bandage around the knees because we're creating a little bit of the external rotation torque at the hip joint by activating those lateral hip muscles.

膝蓋上纏繃帶是因為我們要通過激活髖關節外側肌肉，在髖關節處產生一點外旋扭矩。

If you do 10 to 15 of these, I promise your glutes are going to be burning like crazy.

如果你做 10 到 15 個這樣的動作，我保證你的臀部會瘋狂地燃燒起來。

So that is step three.

這就是第三步。

The last thing that we're going to do to prime our body for a good deadlift session is going to be core stability.

最後，我們要做的是保持身體的核心穩定性，為進行良好的舉重訓練做好準備。

Now again, if you have time, I highly suggest doing the entire McGill Big 3 warmup.

再說一遍，如果你有時間，我強烈建議你做完整個麥吉爾三巨頭熱身。

I've got videos of those in the past.

我有過去的視頻。

Just search on YouTube McGill Big 3.

在 YouTube 上搜索 McGill Big 3 即可。

And what we're going to do today is I'm going to show you the bird dog, one of my favorite ones.

今天我們要做的，就是給大家展示我最喜歡的鳥狗。

The reason I like this so much for deadlift warmups is because we are activating core stability to prime our body to limit any excessive back rounding while also moving the hip, which is the same motion as a deadlift.

我之所以這麼喜歡用這個動作來做負重舉熱身，是因為我們要激活核心穩定性，為身體提供能量，以限制過度的背部弧度，同時還要移動髖部，這與負重舉的動作是一樣的。

So you're going to be down on all fours.

所以你要四腳著地。

From here, we're going to brace our core like crazy.

從這裡開始，我們要瘋狂地支撐我們的核心部位。

We're then going to kick out, squeeze, squeeze, squeeze, brace your core as hard as you can. 10 seconds, come back, tap, come back out again.

然後我們要踢出去，擠壓，擠壓，擠壓，用盡全力支撐你的核心。10秒鐘，回來，輕拍，再踢出去。

Don't allow any motion to occur at the spine with this.

這樣做時，不要讓脊柱發生任何運動。

And then back.

然後回來

A good cue that can help, kick that heel back.

一個很好的提示是，腳跟向後踢。

That'll activate that glute just a little bit more.

這樣可以讓臀部的活動更多一些。

So instead of kicking and allowing that toe to go straight, kick that heel straight back and you'll feel a little bit more posterior chain activation.

是以，與其踢腿讓腳趾伸直，不如將腳跟向後直踢，這樣你會感覺到後鏈激活得更多一些。

So something like this again, what I want you to do prior to deadlifting is going to be six reps for a 10 second hold on each side.

所以，類似這樣的動作，我希望你們在舉重前每邊做六次，每次保持 10 秒鐘。

Then you're going to stand up.

然後你要站起來。

It's time to grab the barbell.

是時候拿起槓鈴了。

So there we go.

就這樣吧。

That is the official Squat University deadlift warmup.

這就是深蹲大學正式的舉重熱身。

You're going to be doing a couple different things to prime mobility with the goblet squat.

你要做幾種不同的動作，以增強高腳深蹲的機動性。

You're going to be doing the hip airplane to open those hips up and get a little bit more control of your hips and learning how to steer your strength.

你要做髖部飛機，將髖部打開，對髖部的控制力更強一些，並學習如何控制你的力量。

You're then going to get those glutes activated with the bridge and you're going to finish it up with a little bit more core stability.

然後，你要通過橋式動作激活臀部，最後再增加一點核心穩定性。

But if you do those four things prior to your deadlift session, I promise you, you're going to be feeling that much more warmed up and that much ready to lift big weights with great technique.

但是，如果你在舉重訓練前做了這四件事，我向你保證，你會感覺熱身效果更好，也更能以出色的技術舉起大重量。

So I hope you guys liked today's video.

希望你們喜歡今天的視頻。

If you did, please subscribe to my channel, share the video with your friends and family, and let me know in the comment section below if you have any questions or topics that you'd like me to talk about next week.

如果你看了，請訂閱我的頻道，與你的親朋好友分享這段視頻，如果你有任何問題或想讓我下週談談的話題，請在下面的評論區告訴我。

Until then guys, happy squatting.

在此之前，夥計們，祝你們蹲得愉快。