Before you can build true strength, you must first build flexibility, full range of motion, good form & posture.
This is a very common mistake I see many people make in their training: not addressing general movement skills.
I’ve written to you before about how I love lifting heavy weights. But I won’t touch a barbell without doing this first:
Mobility Warm Up:
- Head twists & neck circles
- Shoulder rotations
- Arm swings, side & circular, both directions
- Side twists + forward & back bowing bends
- Hip circles
- Deep squat, holding, rocking, and twisting
- Ankle and wrist rotations
Additional Warm Up (1 example of 100’s of possible variations):
- Light sled drags
- Kettlebell carries in various positions
- Walking Lunges
- Recline Rows
- Hindu Push Ups
- Band Pull-aparts
- Jump Rope
Additional Additional Warm Up (not kidding):
- 10 Jumping Jacks
- 10 Flapjacks
- 10 Groiners
- 10 Push Ups
- 10 Squats
- 10 Sit Ups or V Ups
- 10 Frog Jumps
- 10 Burpees
All of that takes about 10 minutes. It’s all fun. It’s all movement, mostly with your bodyweight. On other days, things such as dips, bear crawls, handstands, etc., all might be included.
Practice those kinds of things regularly. Even on ‘off’ days.
Then, you’ll truly be ready to lift weights and get stronger, without getting injured or having to re-learn all of your movement patterns.