Dr. Dave's Go-To SBD Warmup

Dr. Dave
Sep 9
5 min read

As we progress on in training age the importance of a proper warmup for our strength sessions increases. This is my comprehensive SBD warmup, a methodical approach to addressing the specific anatomical requirements of powerlifting's big three movements.

Based on what movement is being trained we can target specific ranges of motion in our ankles, hips, upper back, and shoulders to be prepared for the rigors of training. At the bottom a link to a video demonstration of all of these movements is provided.

The Hip Mobility Foundation: External and Internal Rotation

The warmup begins with banded clamshells, targeting hip external rotation—a movement pattern crucial for squat stability and deadlift setup positioning. I actively emphasize maintaining a straight body line while performing 12-15 repetitions, focusing on the squeeze at the top position to activate the gluteus medius and posterior gluteus maximus fibers.

The anatomical significance here extends beyond simple muscle activation. Hip external rotation creates the pelvic stability necessary for maintaining proper knee tracking during the squat descent and provides the hip positioning required for optimal deadlift leverage. The progression to bridged clamshells further integrates this external rotation with pelvic stability, preparing the hip complex for loaded movement patterns.

Following the banded clamshells, I move in to addressing hip internal rotation using a yoga block bracing technique. Laying in a similar position as the clamshell I place a yoga block between my knees. Placing pressure into the block with my top knee I internally rotate on the top hip and lift my ankle towards the midline of my body, pivoting through the yoga block. This movement directly correlates to squat depth achievement, as adequate hip internal rotation allows the lifter to reach proper depth without compensatory lumbar flexion—a biomechanical compromise that would make any spine specialist reach for their liability insurance.

I place a large emphasis on working "your own range of motion" which understands that individual hip anatomy varies significantly. The goal isn't achieving Instagram-worthy mobility, but rather optimizing the range of motion available within each athlete's structural constraints.

Integrated Hip Mobility: The Tactical Frog

The tactical frog position represents perhaps the most comprehensive hip mobility exercise in the protocol, simultaneously addressing external rotation, adduction flexibility, and hip flexor length. Using furniture sliders we can progressively externally rotate at the hips, pushing the sliders out laterally with our knees, using the hands for support. With this exercise we can use a contract-relax approach (PNF) when we come to the bottom position—holding five-second contractions through the groin and lower limb before relaxing and progressing deeper into the stretch—utilizing reciprocal inhibition to achieve greater range of motion than passive stretching alone.

This exercise specifically prepares the hip complex for the bottom position of both squat and deadlift, where hip mobility limitations often manifest as forward lean, knee cave, or inability to achieve proper depth. The tactical frog's bilateral nature also addresses asymmetries that could compromise lifting mechanics under load.

Thoracic Spine Mobility: The Overhead Athlete's Necessity

The kneeling T-spine rotation with band resistance addresses thoracic extension and rotation—movement qualities essential for proper squat bar positioning and bench press setup. I have a preference for the kneeling variation over the traditional quadruped positions because it reflects the need for hip extension during the movement, better mimicking the postural demands of actual lifting.

Thoracic spine restrictions often force compensatory movement patterns, such as excessive lumbar extension during squat setup or inadequate scapular retraction during bench press. The band-resisted rotation specifically targets the deep rotator muscles while simultaneously challenging scapular stability—a combination that proves particularly valuable for bench press preparation.

Upper Body Preparation: Shoulder Mobility and Stability

The band-distracted chicken wing exercise addresses the complex shoulder mobility requirements of bench pressing while simultaneously challenging scapular stability. I make sure to set the band placement behind the scapula to ensure that the exercise challenges both glenohumeral mobility and scapulohumeral rhythm—the coordinated movement between shoulder blade and arm bone that prevents impingement during pressing movements. This ensures the shoulders are prepared for the demands of any pressing movements, especially bench which requires internal rotation at the bottom of the range of motion.

Band distracted arm swings allow for traction at the shoulder and A/C joint that allows the shoulder to move through flexion, extension, adduction, and abduction, covering all ranges of motion. This is an especially effective warmup for bench press as it allows the arm to move while relieving tension and tightness in the pecs, lats, and allowing for the same quality scapulohumeral rhythm and glenohumeral mobility as the chicken wing with tension coming from the opposite side.

The subsequent wall slides target the precise movement pattern required for proper squat bar positioning: shoulder external rotation combined with scapular depression while maintaining a ribs down torso position. The important cues here are "ribs down, low back flat"to address the common compensation of lumbar extension for limited thoracic mobility—a substitution that creates an unstable platform for heavy squatting.

Lower Extremity Activation: Targeted Glute Engagement

The banded hip abduction and adduction exercises provide targeted activation of the gluteal complex and hip adductors, muscle groups that often exhibit poor activation patterns in populations that have lots of sitting in their day to day lives. The unilateral nature of these exercises addresses potential left-right asymmetries while the band resistance provides variable resistance that increases muscle activation throughout the range of motion. Our adductors especially play roles in the hip extension of squats and deadlifts, having them adequately prepared ensures these tissues are actively contributing to our main lifts.

Ankle Mobility: The Foundation of the Kinetic Chain

The protocol concludes with band-distracted ankle stretching and contract-relax calf stretching, addressing what Dr. Dave identifies as often the most limiting factor in squat depth achievement. The band distraction technique creates joint space while the contract-relax approach of the calf raise utilizes autogenic inhibition (a contracted muscle will relax into a deeper range of motion) to achieve lasting improvements in dorsiflexion range.

Poor ankle mobility forces compensatory movement patterns throughout the kinetic chain, often manifesting as forward lean during squats, over supination of the foot, or inadequate depth achievement. The systematic approach to ankle mobility—addressing both joint restrictions and soft tissue limitations—ensures that this foundational movement quality doesn't become the weak link in the lifting chain.

Implementation and Assessment

Before and after going through a series of warmups we should make it a habit to "test and retest" to assess the warmup effectiveness. We should notice a difference in range of motion after implementing a mobility movement. If the difference isn’t large enough or where we need it to be to move well we should do another set or two of the movement.

Below is a quick reference guide for movement qualities of squat, bench, and deadlift. The mobility movements that will help the most with those exercises are listed under them.

Quick Reference Guide

Squats

Hip Preparation (3-5 minutes):

Banded clamshells: 12-15 reps each side
Hip internal rotation with block: 10-15 reps each side
Tactical frog: 3-5 holds with contract-relax
Banded hip adduction: 10-15 reps each side

Ankle Mobility (2-3 minutes):

Band-distracted ankle stretch: 3-5 contract-relax cycles each side
Calf stretch on platform: 3-5 contract-relax cycles each side

Upper Body Preparation (1 minutes):

Wall slides: 10-15 reps

Bench Press

Hip Preparation (2 minutes):

Tactical frog: 3-5 holds with contract-relax

Upper Body Preparation (6-8 minutes):

Kneeling T-spine rotation: 5 reps each side
Band-distracted chicken wing: 15-20 reps each side
Band Distracted Swings: 15 punches forward, 15 swings clockwise, 15 swings counter clockwise each arm.

Deadlift

Hip Preparation (4-6 minutes):