What's going on guys? Coach Show in this video. We're gonna be going over my new deadlift warm-up protocol I'm gonna be trying so let's get warming into it What's up guys? Coach Show here at the Lions and like I said in intro we're gonna be covering my new warm-up protocol for deadlifts and the reason I'm switching it up a little bit besides just warming up with the deadlift is because I'm experiencing some hip pain I just want to try to resolve so just honestly trying something new. I've watched some other YouTubers and lifters I've just got some ideas from their channels and put together what has worked best for me but starting it right off the back guys this is the first thing I've been incorporating it's just some light cardio my heart rate doesn't really go above 110 beats per minute and I kind of just trying to get blood flow to the body. This also allows me to kind of just get my mindset and check let's me focus get some endorphins going and attack this session that I have cleaned out ahead of me Now I really don't do this often but I do a foam roller in my hands and this is just another way to just kind of get in the zone just like using the elliptical some people may want to use a foam roller so for today I actually did try it and just kind of piggybacking off of the elliptical just getting me focused getting some blood flow warm up the body a little bit I don't think this is the end all be all I'm not a huge fan of these but you know if you guys want to do it it feels good more power to you go ahead do some rolling So next on tap I did these plank variations which I actually got from Bryce Crosshack at Calgary Barbell I have actually done these in the past but it's been a while and when I watch this video this is something he incorporated I actually linked that video right up here but basically I started off doing a plank with one arm and one leg extended I held that for about 15 to 20 seconds per side for two to three sets after I completed that I would take my elbow and connect my elbow to my knee for about 8 to 10 reps per side for two to three sets I really like these just for overall kinesthetic awareness and also it did help warm up my hip which just felt nice which will transfer over to my deadlift and we'll talk about that a little bit later From there just to warm up my hips a good bit I used the slingshot hip circle and I did about two to three sets of 12 to 15 side steps each way I just felt good once again kind of loosening up my hip which has been the primary issue but throw in some of those if your hips are bothering you or if you're just trying to get some blood flow to the lower body really help with the hips the abductors and the glutes as well Lastly before getting into some barbell specific work I am using the reverse hyper so for the reverse hyper just really good to kind of take some pressure off that lower back and also warm up the entire lower body so I did three sets of 15 reps here just enough to get some blood flow to the lower body and overall warm myself up So lastly finally I grabbed the barbell and basically what I do is just some pause Romanian dead lifts just kind of keeping some tension throughout my entire body also more kinesthetic awareness priming the system for what's about to happen then I'll do that for a couple sets you know anywhere from five to six pause reps and then I'll just start doing some RDLs for sets of 10 to 15 reps two or three sets and then keep continuing all with my normal warm up that you guys have probably seen before so just using the barbell, loading on some weight and getting right to the dead lifts overall honestly it felt a lot better to get in the you know 10-15 minutes warm up work now I know it's not ideal for a lot of people who are in a time crunch but for me obviously I have good amount of time and trainings of main priority for my day so I'm allowing myself some extra time to do that and performance is honestly you know what drives my business and my life so for me it makes sense to add in that extra time but the main purpose of this is to warm yourself up have a nice sweat going a heart rate range anywhere from 110 to about 130 depending on what I was doing just to give you guys a little bit of a reference there but the whole time I was moving consistently I wasn't taking too much time to just sit there and I really wasn't stretching per se I was warming up so give this a shot see if it works for you this was mainly prescribed for me just for some hip issues that I've been working through and that I can say you know whatever I did did help a little bit you know make me feel better when I started deadlifting but you know it's very nuanced and there's tons of reasons why my head could be hurting me so I'm just trying some different things out but if you guys like the video make sure you give it a thumbs up subscribe to the channel and stay tuned and stay a lean mean strike machine peace