Set yourself up for success with the powerlifting arm up drills that prime you to hit your 1 rep max !


The Powerlifting Warm Up Guide


Yes I’m ready to get started

Most powerlifters are spending 10+ hours in the gym every week. If you are ready to ensure that you are setting yourself up to lift heavy loads with optimal form so you can hit your 1 rep max with ease, then you are in the right place!

The purpose of The Powerlifting Warm Up Guide is to give barbell athletes:

  • Science based movement preparation drills
  • Access to necessary range of motion from joints
  • Proper core engagement for heavy lifting

Stop wondering what you should be doing to warm up.

Stop thinking that pain while powerlifting is normal. 

We can get ahead of pain if we put our body into better positions, and that all starts with the warm up!

If you are like most barbell athletes, then you are doing random banded walks and stretches pre-workout with no reason why other than “this is what I’ve always done”.

Upgrade your workout!

With The Powerlifting Warm Up Guide you will:

  • Go through 4 basic tests to find out where you lack mobility.
  • Learn how to properly brace for heavy lifts.
  • Learn daily drills that will improve your movement/posture.
  • Learn what movement drills to perform prior to squats, bench and deadlifts.

Here’s are the tutorials included:

  • How to breathe & brace during heavy lifting.
  • How to breathe for warm up drills.
  • 4 basic test for mobility in joints.
  • Specific drills to do for the Squat, Bench and Deadlift.

Here’s what clients say about working with Solana Lewis:

Before I started training with Solana I was using an online powerlifting program.  As much as I liked the programming I wanted something more individualized and I wanted to be coached.  Coached not only on lifting heavy but on my form and technique.  I joined Solana's Facebook group and immediately felt comfortable there posting videos.  The feedback I got from Solana on those videos was extremely beneficial and immediately improved my lifts.  Each time she gave a suggestion to anyone who posted in the group I could see the change in their lifts as well as my own.  When she offered a consultation I jumped right on it.  After the consultation, where she helped me fix an issue with my deadlift, I knew I wanted to have her train me.  As the weeks have gone on in our training I feel more confident in my form and I am feeling stronger than I have in a long time.  It is so important to find a good coach. One who asks what your goals are, tailors your sessions to those goals, and along the way teaches you.  That is exactly the kind of coach that Solana is.  Do not miss out on your chance to train with her!    
-Teresa Mueller
The main reason I switched to Solana to be my powerlifting coach is because of how dedicated she is to seeing you succeed. Solana is the most enthusiastic and detail oriented coach I’ve ever had. She offers weekly video analysis where she watches your lifting videos and gives you cues to focus on each week. Solana is also very timely with her responses. You will never have to guess when you will hear back from your coach because she is so dependable and displays great time management skills.
I’ve seen so much progress in my form for all three lifts while only working with Solana for 6 weeks now. Each week we focus on one tweak for all three lifts and once that form issue is corrected we move our focus to a new weekly goal. I look forward to her weekly check-ins because of how in-depth her analysis is. I have found great success through this method of coaching.
Switching to Solana was the best decision I could have ever made in my powerlifting career. Her programs are not cookie cutter and I love how much individual attention she gives. She caters to your specific needs and creates a program that fits your individualized goals. She is so enthusiastic and genuinely cares about your progress. I absolutely love working with her!
-Tara Hansen
I signed up with Solana after doing a zoom session and talking to her about the issues I was having with my squat.  While I am not a competitive lifter, I am determined and goal oriented and was stuck not being able to improve my squats and deadlifts. Solana has helped me see that my form in my squat was preventing me from improving. I now feel stronger in my squats and deadlifts and look forward to being able to increase my weight. If you feel you are not improving or want to have your form evaluated, I would highly recommend signing up with Solana as she will give you the coaching you need to keep improving and hitting your goals!!
-Lori Walz
Since I started working with  Solana I have made many improvements not only on my squat,bench, and deadlifts but all my lifts. In under a year my numbers on my big 3 lifts have improved. My favorite thing about having her as my coach is she pushes me to work hard every week.  Solana is very  dedicated to her clients. Her video breakdown of my lifts every week helps me see what I am doing wrong so I can make the changes. Having her as my coach has been the best decision!
- Nikki Curcio

My 1:1 clients spend thousands of dollars per year to work with me. I give them my personal time daily, and as you have probably realized, it is hard to fix what you cannot see. That is why they invest in me to help them quickly address their weaknesses & technique. 

What I have realized through my own personal experience as well as being a coach for 6 years now, is that most powerlifters think that just “working harder” or “spending more time at it” is the solution to their problem. But the reason powerlifters tend to get injured or struggle to improve their form is because they are not warming up properly for the specific session, and they are not seeing where they are making technique mistakes in their main lifts.

Weeks and months pass by, but if you do not understand how to prime your body before your lifts, you will continue to have set backs or tweaks and pains, which leads to  training sessions that feel like a drag, and you may be limiting your progress. Eventually you may give up or just constantly be losing out on making strength gains because you keep hurting yourself. 

And 1:1 coaching isn’t accessible to everyone, especially since my spots are so limited, however I am passionate about helping as many powerlifters as I can. This is why I have created The Powerlifting Warm Up Guide so that I can help more people, no matter what program they are following.

What’s the investment?

Here’s a quick recap of what you get:

  • How to breathe & brace during heavy lifting

  • How to breathe for warm up drills

  • 4 basic test for mobility in joints

  • Specific drills to do for the Squat, Bench and Deadlift

All this for just $27

Grab $27 program

After gaining an interest in powerlifting I had a trusted program to increase my strength.  I held a quiet idea that maybe I'd like to take my training up a notch to compete in the sport but I was also becoming discouraged as I felt "topped out" and couldn't push past major form sticks in all my lifts, particularly my squats. 
What made me decide to sign up with Solana is after a 15 minute zoom call. Honestly, after the first 5 minutes I thought this woman really cares about my squat! Your experience, expertise and genuine interest and attention in wanting to see improvement felt like a good fit for what I knew I needed to level up my lifting. I was also struck that you believe in my capabilities more than I do, and that makes me excited to rise to what you see. 
After 10 weeks working with you I am excited to start seeing my numbers go up. I can't believe what my warm ups are now!  I feel less intimidated because I am learning how to position and prepare my body for powering heavy loads. The quiet idea of maybe competing is shaping into bold possibility. 
For someone wondering if they should train with Solana; if you already have the drive, the push, the discipline why continue wasting time depending on yourself to figure out how to push past what's holding you back from the next tier in your training?? Spinning wheels doesn't align with the powerlifting mindset. A coach, specifically Solana, sees what I can't. Power through hesitation and level up to serious training!
-Maria Doheny
Solana is the first powerlifting coach that I have hired and I am happy I did. She really cares about her client. She always gives warmups/mobility work to your specific needs in her program that helps set you up for a good workout. She goes above and beyond giving helpful cues and tips to better form during her weekly check ins. Since working with Solana my form in the squat, bench and deadlift have drastically changed for the better. Before working with Solana my deadlift form was suboptimal, I would just yank the bar to get it off the floor. After months of patience and trying different cues Solana was able to teach me to pull the slack out of the bar, engage my lats and pull with better form. I know after working with her I am reaching my goal of hitting big numbers next time I step foot on the platform. 
- Shanna Samels
I have been working with Solana for about a year and a half now. I reached out to Solana after sustaining many injuries and not reaching my goals being under a different powerlifting coach. Even before I started a powerlifting program with her, Solana listened to my concerns and addressed my injuries. Her powerlifting programming is incredibly personal and comprehensive. I’ve competed and placed in powerlifting meets, made new PRs, surpassed them, and worked passed my injuries all with the help of Solana and her coaching expertise. 
During the pandemic Solana created a program just for me with the equipment I had at home and continued to do weekly check-ins with me to help keep me inline with my goals. Now that I am able to return to the barbell, Solana helped me make a seamless transition back. I have no qualms recommending Solana and I’ve even recommended Solana’s services to my closest friends. Whatever your goals are you can be rest assured Solana has the knowledge and experience to achieve them.
I am happy and proud to say I found a great coach and friend in Solana.
- Sephorah Pierre

This program is for:

  • Every day gym goers/barbell athletes who want to improve their movement patterns & form while lifting weights
  • Every day gym goers/barbell athletes who want to lower risk of injury
  • Every day gym goers/barbell athletes who want to move better & improve posture
  • Every day gym goers/barbell athletes who want to understand proper movement prep and what muscles to engage prior to their training session