Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • Results
    • Fitness Calculator
    • Mr. Olympia 2022
    • Profiles
    • 2022 WSM
    • Arnold Classic
    • Motivation
    • Videos
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • Results
    • Fitness Calculator
    • Mr. Olympia 2022
    • Profiles
    • 2022 WSM
    • Arnold Classic
    • Motivation
    • Videos
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Strongman

Big Loz, Laurence Shahlaei Reveals His Secrets To The Best Squat And Deadlift Warm-Ups

Strongman Laurence Shahlaei, a.k.a. Big Loz breaks down the best way to warm-up before your squat and deadlift sessions
Derek Hall

Written by Derek Hall

Last Updated onMarch 3, 2021

Big Loz

Photo via Instagram @biglozwsm

If there is one thing you should know by now, it is that strongman Laurence Shahlaei has a ton of experience in the gym. Now Big Loz is sharing some of his best tips, to get a solid warm-up before your squat or deadlift sessions.

Shahlaei will be the first to tell you that a good warm-up is almost as important as the rest of your workout. If you do not take the time to prepare your muscles, then your risk of injuries and training mishaps significantly increase.

In particular, squats and deadlifts are two of the most important workouts to warm-up for in advance. We have seen countless brutal injuries go down, and at least some of them could have been prevented with the proper precautions.

So in an effort to help others avoid such injuries, Big Loz, alongside his trainer Coach H, has decided to share his tips for a solid warm-up, to get the blood pumping through every body part needed to squat and deadlift, uploading his tips to YouTube.

View this post on Instagram

A post shared by Laurence Shahlaei (@biglozwsm)

Step One: Activating The Glutes

When it comes to squatting and deadlift, Big Loz explains that it is crucial to active your glute and warm them up. After all, this muscle group is the most crucial part of these exercises.

For this portion of the warm-up, Loz mainly suggests doing glute bridges to activate these muscles. However he suggests three variations to properly get things moving in the right direction.

  • Banded Glute Bridges:
    – Mini-band around the legs, just above the knee
    -Only raise hips to the point of glute being fully activated
    -Activates all three glute muscles
  • Knees Out Glute Bridges:
    -Maintain glute bridge while rotating knees
    -Rotate knees away from each other
    -Activates hip abductors to prevent knees from collapsing
  • Frog Feet Glute Bridges:
    -Glute bridges performed with the soles of the feet pressed together
    -Forces femur to stay majorly rotated
    -Puts more stress on glutes

Some important things that Big Loz and Coach H say to keep in mind are to not overextend the back. It stabilizes the power in the glute and maintains flexibility.

View this post on Instagram

A post shared by Laurence Shahlaei (@biglozwsm)

Step Two: Activating The Core

Another majorly important part of both squatting and deadlift, is your core. This helps you to maintain the weight and keep the movements steady and consistent. 

For activating the core, Shahlaei has three different warm-ups he performs. Each one will stretch the abdomen muscles and prepare you for the strenuous work ahead.

  • Hollow Rock Variations
    -Instead of keeping arms out, cross them over each other
    -Keep one leg bent while the other is extended
    -Rock back and forth for 10 reps, then switch legs for another 10
  • Dead Bugs
    -Bring both legs up to a 90-degree angle
    -Controlled movements, extend each leg one at a time
    -5 reps per leg
  • Planks
    -Both standard and side planks
    -Focus on tension in abs, not lower back
    -Activates quads and obliques

Big Loz and Coach H note that it is important to make sure that the focus is on the core rather than the back. There is also a variation of the Dead Bug that they share, if you find your lower back engaging more than your core.

Step Three: Mobilizing The Hips

For the final step of the warm-up, Big Loz says that it is super important to mobilize the hips. This is obviously key to allow for smooth movements as you move the weight.

For this portion of the warm-up, Laurence has one major movement. He does it with the assistance of a squat rack, but any sort of bar or pole will work for support.

  • Get into normal squat position
  • Hold onto the bar for balance as you squat down to 90-degrees
  • Open knees and bring knees in one at a time for 8 reps each leg

Big Loz explains that the key here is to keep the chest high and the back straight. If you are unable to bring yourself down very far, you can still do this warm-up from your own mobility limit.

To finalize this workout, Big Loz and Coach H say to go through the movements of squats and deadlifts, using light dumbbells. From there, you will be ready to go for the most intense of workouts.

For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: News Strongman Videos
Previous Post

Brandon Curry Shares Quad Blasting Workout To Make Sure Legs Don’t Cost Him The Olympia Again

Next Post

Kari Pearce – Complete Profile: Height, Weight, Biography

Derek Hall

Derek Hall

Staff News Writer and interviewer for MMA, powerlifting, bodybuilding, strongman, and CrossFit. Full time fight fan, part time participant. Bringing out of the box thinking to the world since 1995. Opinions are strictly my own.

Recommended For You

2022 Worlds Strongest Nation Lineup

2022 World’s Strongest Nation Lineup Announced

For the first time ever, Giants Live is organizing a competition to find out what nation possesses the greatest Strongman...

Larry Wheels Huge Back

Larry Wheels Shows Off Huge Back After Deadlifting 300-kg (661-lb) For 72 Reps

After Larry Wheels deadlifted 771 pounds (321.2 kilograms) for 27 repetitions in one training session, it was obvious that he...

Rhianon Lovelace Deadlift 280kg

Strongwoman Rhianon Lovelace Pulls a Huge 280-kg (617.3-lb) Unofficial Deadlift World Record

Rhianon Lovelace is once again displaying her greatest attribute, which is the deadlift. She has been breaking World Records almost...

Sherine Marcelle Squats 635 Lb 2 Rep

Powerlifter Sherine Marcelle Squats 635-lb (288-kg) For a New Two Rep PR

Sherine Marcelle is quickly becoming the greatest squat powerlifter in the 90-kilogram weight class. Even though Sherine already had a reputation...

Austras Strongest Man 2022

2022 Austria’s Strongest Man Results & Recap — Emanuel Pescari Triumphant

The 2022 Austria’s Strongest Man contest was held in Vienna on June 18, 2022, and brought together ten of the...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Lauralie Chapados And Charles Glass Workout

2022 Arnold Classic Bikini Champion Lauralie Chapados Trains Legs with Charles Glass

Biggest Calves In The World

Top 12 Athletes with the Biggest Calves in the World

Liver King 9 Figures

Liver King ‘Approaching 9 Figures’, Mark Bell Visits his House, Found No Steroids

Recent Reviews

Best Vitamin C Supplements 1

10 Best Vitamin C Supplements of 2022

Best Pump Supplements

Top 10 Best Pump Supplements of 2022

Best Barefoot Shoes

Top 11 Best Barefoot Shoes for Working Out

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • 2022 WSM
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.