Watch this video to discover Greg Everett’s tips for a 2-minute foam rolling routine that is the perfect warm-up for your Olympic weightlifting workout!
Here are some of Greg’s tips:
- Use a black foam roller – A black foam roller is simple, works for a variety of body weights, and creates just the right amount of pressure.
- Don’t do anything crazy – This routine is meant to be a quick, light warm-up that will get you prepared for your workout.
- Let your T-spine settle – Start with your hands on your chest and do a few passes. You shouldn’t feel any pain. Then bring your arms over your head and, moving gradually upward, let your spine settle over the roller for 5-10 seconds.
- Look for underarm discomfort – Lie on your side with the roller under your shoulder. This should feel a little uncomfortable, but don’t hurt yourself. Just do a few light passes.
- Spin while rolling your glutes – Cross one leg over the other and lean toward the leg that is doing the crossing. Spin while passing over the glute muscle and look for the area that is most tender.
- Alternate between the outer and inner hamstring adductor – Position yourself sideways. Do a few passes on the inner muscle staying near the pelvis. Then switch to the outside of the muscle.
- Do a few passes on the midline of both quads – Flip over and spread your legs apart as much as possible so that the pressure is applied to the VMO muscles of both legs. Then do a few passes moving from the VMO upward toward the pelvis.
- Do a few passes on all of your quads – Lie on your side with the roller under your thigh. You will probably feel the most discomfort here. Do a few passes switching from the midline to the sides and then back.
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Video credit: Catalyst Athletics