Glute Activation Warm Up for Squats and Deadlifts (Video)

Chris Duffin

Contributor - Champion Powerlifter

Portland, Oregon, United States



The following video demonstrates the practice I used this last year to prepare for both my squat and deadlift workouts leading up to a world record squat. It involves a sequence of moves that allow you to both assess your readiness as well as begin grooving the correct firing patterns for squatting and deadlifting. 


The importance of this warm up should not be overlooked as it focus on properly engaging the glutes, which are often inactive for those who don’t have a physically active job. It’s rare that I find someone who doesn’t have some level of glute-activation issues as a result of the way we live today. 


In developing this sequence, I worked through testing a number of different DNS (dynamic neuromuscular activation) based movements on athletes at my gym, Elite Performance Center, and on myself. The approach you see in the video is something that I arrived at over a year ago. 


Grooving the firing patterns, activating the glutes, assessing my readiness, and using the test-retest methods demonstrated in the video supported my training to achieve a world record squat. Let’s see what it can do for you.

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