Adherence
A structured warm-up protocol (RAMP) improves squat performance and reduces injury risk compared to generic warm-ups.
Before squatting, spend up to 20 minutes on a RAMP warm-up. Start with 2-5 minutes of light cardio that mimics squat movements (e.g., bike, rower). Then, do 10-30 reps of mobility exercises like lunges or squats with no weight. Finally, perform 1-5 reps of barbell squats, gradually increasing the weight until you reach your working set. This prepares your body specifically for the squat.
Using the principle of specificity, we can develop a highly targeted warm-up for a squat session that will best prepare you for the squat. One strategy that has been adopted by many coaches and that addresses all of the key aspects of an effective warm-up is the Raise, Activate and Mobilize, and Potentiate (RAMP) protocol.
Why this rating
The text describes a protocol adopted by 'many coaches' but provides no specific study data or statistical evidence.
Source
The Back Squat
Gregory D. Myer et al. · Strength and conditioning journal · 2014
DOI 10.1519/ssc.0000000000000103
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