Warming up is often something lifters and athletes are familiar with, yet there seem to still be some questions and misguided information out there about what truly are the BEST way(s). While there is seldom a “best” way to do something, most of us coaches and athletes can agree that the best warm ups end in us feeling ready and mentally prepared to hit the weights.
In this article we will discuss the most common methods of a proper warm up to assist coaches and athletes in determining what is the best way to warm up for lifting sessions.
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Little dynamic warm-up action for today’s heavy deadlift 2+ set! @massenomics @barbend __________ Jump Rope x100 Jumping Jacks x20 Knee Hugs and Pulls x20 steps/movement Walking Lunge w Reach x20 steps (10/) Quadruped Thoracic Extension/Flexion x20 Quadruped Hip Circles x10/direction/leg Quadruped Fire Hydrants x10/leg Scapular Push Up (in plank) x20 Bodyweight Squat x20 Shoulder Circles/Dislocates x20 Standing Toe Touches to Overhead Reach x20 Cossack Squat x20 Forward Monster Band Walk x20 steps Lateral Monster Band Walk x20 steps (10/) Banded Hip Raise x20 ___________ #dynamicwarmup #massenomics #deadlifts #warmup #crossfit #mobility #jumprope #exercisetips #strengthtraining #strengthcoach #sweat #powerlifting #weightlifting #fitnesspro #fitpro #liftheavy #lift #workout #wod #murph #running #bodyweighttraining #bodybuilding #bodyweightworkout
Benefits of a Proper Warm Up
In recent articles we have discussed a wide array of dynamic warm up options (general fitness, running, etc.). A proper warm up can help to increase performance and minimize injury risks, many of which may be preventable if coaches and athletes take their warm ups more seriously. Below is a brief recap of the benefits of a proper warm up to help coaches and athletes see the true value in a well-thought out pre training/competition warm up.
Increase Body Temperature
Increasing core body temperature can help to increase readiness for exercise, improve muscle function and circulation, and aid in flexibility/mobility of an athlete.
Increase Blood Flow and Oxygen Delivery
A proper dynamic warm up will increase muscle blood flow and total body blood circulation, which is key for delivery oxygen rich blood to the muscle tissue and clearing out metabolic byproducts from previous training sessions.
Additionally, a proper dynamic warm up will begin to shunt blood flow to the gut and promote higher distributions of total body blood flow to active muscle tissues, further enhancing exercise output and performance.
A dynamic warm up offers athletes an opportunity to mentally prepare themselves for a training session or competitive event. Often, a coach can use a dynamic warm up as a way to ritualizing the training process which can help to increase focus and ease the athlete into more strenuous situations (high stress competition, hard training sessions, etc).
The above benefits of a dynamic warm up can all enhance a lifters/athletes injury resilience. Decreasing injury risks of muscle strains and pulls and other connective tissue injuries can help an athlete trainer harder and train on a more consistent basis.
Sample Warm Up Before Lifting Weights
Below you will find a general warm up for lifters who are planning to lift weights. While the later aspects of the warm up may differ session to session, coaches can use the below format and change as they see fit.
- Light Total-Body Cardiovascular Exercise (Bike, Row, Jog, etc): 3-5 minutes
- Gentle Static Stretching (optional) and/or Foam Roll: 3-5 minutes
- Dynamic Warm Up: 5 minutes
- Activation Exercises (session specific): 3-5 minutes
[Looks good to you? Then check out our guide to the best foam rollers for your needs!]
Common Warm Up Strategies
Below are six (6) common warm up strategies that are used by coaches and athletes prior to training sessions and competitive event. Note, that not all components are used by all coaches/athletes.
In a previous article we discussed the pros and cons of performing static stretching prior to strength/resistance training. In short, static stretching can be used as a gentle introduction to the training session and allow an athletes to make a mental inventory of any tightness or musclesualr stiffness headed into the session.
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Hook grips, ring dips and mobile hips! 👌🏾 * * 5/31/2018 * * WOD: Aerobic Conditioning: 24min Running Clock Minutes 0:00-12:00 (Every 4mins) 21 WB (20/14) 15 abmat Situps (Adv. GHDSU) 9 Cal Row or Bike (Smooth and easy paddle/pedal) -or- 100m Jog * * Minutes 12:00-24:00 (Every 4mins) 21 Alt lunge (No weight)(Adv. weight vest or plate 25/15) 15 v-ups 9 Cal Row or Bike (Smooth and easy paddle/pedal) -or- 100m Jog * * If this is too easy, skilled athletes can go every 3Min * * Recovery: Foam Roll Focus on Tibialis Anterior, Quads, IT Band and Glutes #mobility #fitness #programming #keepitinteresting #wetrainhere #breathe #cfc
Foam Rolling/Myofascial Release
Light foam rolling and other active release manual therapies my find their way into an athletes routine, and can be used early on in the warm up process. Methods like foam rolling, soft tissue massage, and lacrosse ball myofascial release are all options for coaches and athletes to use.
Light Cardiovascular Exercise
Light physical activity such as; rowing, biking, skipping rope, and jogging, are all ways to increase core body temperature and circulation throughout the body. This often is done before a dynamic warm up to allow an athlete to go into a dynamic warm up already warm and prepared for the fast paced movement series ahead.
Dynamic Warm Up
The dynamic warm up is a pivotal aspect of a training program, as it allows an athlete to move, sweat, and mentally prepare themselves for the high demands of strength, power, and fitness sports.
Flowing a brief dynamic warm up (5-8 minutes) a coach/athlete can perform activation exercises to increase muscle activation and movement coordination of the muscles groups and patterning necessary for increased performance and injury resilience within the training session.
Light-Load Skill/Technique Movements
Before jumping into the work sets, a lifter can use empty barbell and light loaded movements to prepare themselves for the training session. For example, the below video demonstrates an empty barbell snatch warm up for Olympic weightlifters.
The Best Way to Warm Up Before Lifting Weights Is…
As you can see, there are a wide array of warm up methods one can use to prepare an athlete for training sessions. Coaches and athletes can use all (which is recommended) of the above methods within a sound 10-15 minute warm up segment to maximize performance and potentially decrease injury risks. If you liked this article, be sure to check out the below dynamic warm up workout building guides.
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