Please wait, authorizing ...
Not a member? REGISTER

purification through the dark side

Knowing you can't win,
you just hammer,
to survive
and rise.

Marck Goran Lorencin

Andy McKenzie in Gym Justified

Why should it be easier for the weak, if it never gets easier for the strong!

Marck Goran Lorencin

filmed in September when I turned 43, this is one of my favorite warmup exercises for the squat

During my squat warmup routine I always do this exercise, it gives a good stretch in my back and my legs and can be an excellent alternative to the GHD machine that many gyms don't have

This not just great warmup exercise, it can be a great strength accessory exercise as well and is not to be underestimated as it gets heavy really fast, if I use it for strength I choose weights I can do between 5-10 reps per set …it's a delicate exercise and you don't want to do this to close to your max effort if it's not really necessary, you can strain or otherwise injure your back if you aren't ready for it

I am demonstrating the exercise with just 60kg but reps add up quickly with 5x 10reps …and afterwards be ready to feel not just the back, gluteus gets a beating as well, hamstrings too

variations of this exercise have existed for long, maybe even same one as mine here …but I didn't really pick it from anybody, what I do here is a movement that developed spontaneously while I was experimenting different barbell warmups years ago

basically I do a regular good morning, then go into deep squat and from there repeat everything in reverse order, going from deep squat back into good morning position and back to standing position, it has a nice flow

I really use this often, members in my gym to and also some coaches who follow me …so I had to give it a name to simplify it when writing a plan, hence “marck's squat combo” …no offense to anyone if this actually already has a specific name or something, like I said I didn't know any so I had to name it somehow

note: also known and used with name “Goran Squat” by Andy McKenzie, and “Marck's Hello” by Benjamin Gaši.

Marck Goran Lorencin © all rights reserved