Pelvic Floor-Friendly Warm-Ups for Heavy Lifting Days
- Morgan Meese
- Jun 26
- 4 min read
If you’re a CrossFitting woman dealing with pelvic floor symptoms — leaking during lifts, a feeling of heaviness, or just general discomfort — you’re not alone. And I want you to know that it’s not just part of being a woman, and it’s definitely not something you need to keep pushing through. Learn more about common symptoms female CrossFitters struggle with at the blog post here.
Heavy barbell days are demanding. They stress your system in the best way — loading the spine, requiring full-body tension, and often spiking intra-abdominal pressure. But if your pelvic floor isn’t ready for that stress, symptoms can show up fast.
That’s where intentional warm-ups come in.
This isn’t about doing a few clamshells and hoping for the best. It’s about taking 5–10 extra minutes to actually prep your system — from breath to brace to barbell — so you can lift heavy and feel strong from the inside out. Let's dive in.
What to Focus On Before Lifting Heavy
Before I give you a sample warm-up, here are the key things we want to prep:
Pressure Management – Your breath, core, and pelvic floor all work together. We need them coordinated, not fighting each other. Learn more on this topic at the blog post here.
Glute and Posterior Chain Activation – When these fire well, your pelvic floor doesn’t have to overcompensate. We want your booty muscles strong and responsive to take the brunt of your heavy lifting movements.
Spine & Rib Mobility – A stiff upper back can throw off your brace and load your pelvic floor more. That's why mobility work, which is often neglected, is so important.
Intentional Tension – We don’t just want to feel “tight” — we want to be able to generate and release tension when it counts. Core bracing and pelvic floor relaxation are a couple examples of intentional tension.
A Sample Pelvic Floor-Friendly Warm-Up
Before you dive into your next heavy lifting routine, I encourage you to take 5-10 minutes before getting started to hone in on this pelvic-floor friendly warm-up. Here’s a 5–10 minute sequence I use with athletes before squats, cleans, or deadlifts — especially if they’ve had symptoms in the past:
1. 90/90 Breathing (2–3 mins) Lay on your back with your feet on a wall, hips and knees at 90 degrees. Breathe in through your nose, feel your ribs expand, exhale fully and feel your ribs drop. Think: stacked ribs and pelvis, calm nervous system, connected core.
2. Glute Bridge Marches x 10/side Focus on slow movement. Brace gently and move with control. This wakes up your posterior chain and builds core-pelvic floor coordination.
3. Deep Squat + Exhale x 5 breaths Hold a bodyweight squat at the bottom with heels down. Breathe into your back and sides, then exhale fully and feel your brace engage.
4. Banded Deadbugs x 10 total Add a light band overhead for tension. Coordinate opposite arm/leg movement with breath, keeping ribs down and pelvis level.
5. Tempo Goblet Squat or Empty Barbell Movement x 5 reps Pick the movement you’ll be doing that day, but perform it with a 3-second down, 3-second pause, and a strong exhale as you come up.
Why This Matters More Than You Think
This kind of warm-up isn’t just “extra work.” It’s the difference between feeling like your body is fighting against you and knowing that your system is primed and ready to go.
Symptoms like leaking, pressure, or heaviness often show up not because you’re broken or weak — but because your system is overloaded and underprepared. When you take the time to create synergy between breath, brace, and movement, you reduce stress on the pelvic floor and increase your ability to perform. And performance is what leads to new PRs.
The whole point is about building trust with your body. Not just hoping symptoms stay quiet today, but knowing you have tools that work.
Start each heavy day with intention — and watch how that small change creates massive results in your strength and confidence.
Want to Feel More in Control on Heavy Lift Days?
If you’ve ever hesitated before a big lift because you were worried about leaking, pressure, or that heavy feeling in your core — you’re not imagining it, and you’re not alone.
These symptoms are common in the CrossFit space, but that doesn’t mean they’re normal or something you have to push through. If you’re unsure whether pelvic floor physical therapy could help, this blog post breaks down the most common signs to look for.
At The Well Physio, I work with female CrossFit athletes who are ready to move past bandaid fixes and learn how to lift with true confidence and control — no symptom guessing, no shame, and no need to ditch your barbell.
👉🏼 Click here to learn more about physical therapy for female fitness athletes or book your free consultation to take the first step. Heavy days should feel powerful, not unpredictable.
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