“Pigs on ice skates” and “groiners”—two keys to a great warm-up for the hips.
During a visit to CrossFit Santa Cruz, physical therapist and affiliate owner Kelly Starrett helps a group of athletes warm up their hips in preparation for a workout featuring squatting.
Kelly starts with some basic air squats before incorporating very light stretching and moving on to dynamic movements that slowly warm up the joints and increase the range of motion. A squat walk (the aforementioned pigs on ice skates) and some jumping lunges from the plank position (groiners) continue the progression, which also includes a few mobility drills incorporating an imaginary fence.
The session wraps up back in the squat, which probably feels a whole lot better with warm, lubricated muscles and joints.
Starrett is the owner of San Francisco CrossFit and a doctor of physical therapy.
Additional reading: The Burgener Warm-Up by Mike Burgener and Tony Budding, published Jan. 1, 2007.