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    Weightlifters are often looking for new, better training options to improve their jerk, clean and snatch performance, or to build strength. In most sports, the development of strength and improving results in basic exercises are associated with extension in the knee and hip joints, so it is not surprising that many athletes are fond of such exercises as squats. When I talked about heavy squats, I meant not only heavy loads but also different options for squats and similar exercises. Depending on what strength the athlete has and what goals he sets for himself, he can try to increase in RM in his squats or perform the maximum possible number of repetitions without weighting or with an empty fingerboard.

    In functional fitness, sportsmen regularly perform exercises such as squats. Before squats, you need to warm up properly to prepare your muscles for work. In addition, every weightlifter needs a general warm-up before starting strength training. Moreover, it is not about two-minute swinging of the limbs, but about a full-fledged long-term warm-up, which will fully prepare the body for training. Dynamic warm-up or activation is also required before each workout. I mean a set of movements that help to work out all the key and problem areas, activate the necessary muscle groups, and work out different positions and movements that reproduce the dynamics of future exercises. The following is a list of exercises that will help properly prepare the body for full squats:

    - for the ligaments of the knee joints and leg muscles:

  1. Split walk
  2. Split squat
  3. Gakk squat
  4. Duck walk
  5. Side Squats

   - warm-up of torso muscles:

  1. Glute bridge
  2. Good morning
  3. Good morning + Squat
  4. Hyperextension
  5. Reverse Hyperextension
  6. One leg fly
  7. Core rotation

   - to warm up the muscles of the upper back, elbows and shoulders:

  1. Box Front Squat
  2. Squat with straps
  3. Front Squat with straps

   - to activate the nervous system and increase the involvement of muscle motor units:

  1. Squat Jump
  2. Korean Jump
  3. Box Jump

   Depending on the type of squats, I advise you to include in the warm-up plan three to four exercises and perform them in a circular mode for eight to twelve reps of two or three rounds. The speed of execution should be such that it is comfortable for you to perform them because the main goal is to involve all important parts of the weightlifter's body. This warm-up can take up to five minutes. Athletes often perform myofascial release before this. In general, based on these simple exercises, you can create a plan of easy conditioning training to burn out your legs and core. Also, keep in mind the importance of stretching and cool-down that a sportsman needs after a power load.

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