Quote:
Originally Posted by DanceDiva
I'm trying to learn more about what to choose for good warming up weight so I have a question about this: Front squat (WU w/ bar, 95, 135).
When I look at this, it seems like a big jump from bar to 95. But given the weight you use for your set would you say the bar warm-up is comparable to doing BW squats to start the range of motion activation?
And I wanted to know what does a rotational squat look like?
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Hi, Tracey!
With the bar, you guessed it -- I just wanted to get the feel of having the bar in place, elbows up, and squat for range of motion. I didn't really NEED to do that, but I think it helps, especially if you're an old guy like me with creaky knees. Then I added 25 pounds per side, then 45 per side. I had in mind that I'd do my "work" sets with 175.
General rule of thumb is to warm up with 50% of work weight, then 75% of work weight. Hmm... 95 isn't really 50% of 175, is it? I really did pass fourth grade math.
This was more laziness on my part, and I just grabbed the plates that were handy.
Rotational squat is a confusing name. Blame Mike Doyle. You can see photos of it in this article:
TESTOSTERONE NATION - The Essential 8 Mobility Drills
Basically, it's a lateral lunge kind of movement with the feet pointed out, and you hold a DB like you would in a goblet squat. Not much rotation at all.