Try This Weightlifting Warm-Up by Aleksey Torokhtiy and His Cute Assistant

Every strength athlete understands that a quality warm-up is essential for a successful lift. In most cases warm-ups differ from athlete to athlete and are catered to one’s goals and needs.

When you’re building a warm-up an easy way to find your perfect pre-lift movement series is to take bits and pieces from others. Today we’ll look at Olympic gold medalist Aleksey Torokhtiy’s basic warm-up.

Torokhtiy shared a video ten hours ago on his Instagram page that provided valuable insights into his warm-up. Mind you, this is an Olympic gold medalist’s warm-up, so you may struggle with parts of it. This being said, we’re going to break it down piece by piece.

Things You’ll Need

  • Barbell: Any brand will work.
  • Toddler: If you don’t have or can’t find a toddler, then a puppy will probably suffice. When there are no toddlers or puppies readily available, I would suggest using a 20lb dumbbell (forever alone, hold back the tears).
  • A platform or ample space to move a barbell overhead.
  • A Warm Body/Cold Mind.

Where to Start

1. Begin by setting up the barbell with one plate so toddler stays distracted for less than 10 seconds.

2. Wrist circles followed by elbow circles, starting with one-arm, then moving to two.

3. Over & backs, engage the torso and swing the arms upwards overhead, then back down. Make sure there’s no arching in the back or hip.

4. Hip circles. Make sure to engage the glutes.

5. Toddler squat thrusters. Grab your toddler like Simba, perform a squat, then finish by pressing him/her towards the sky.

6. More hip circles.

7. More toddler thrusters, grab that little one and press them towards the gods.

8. Ankle circles.

9. Air squats with attention on forcing the knees and hips out.

10. Bent over swings, flex the torso and push weight into each hip swaying back and forth.

11. More ankle circles.

12. Squatting ankle stretch with barbell. Grab the barbell and place it on the end of your quads at the bottom of a squat, then rock into each ankle.

13. Good mornings and squats with barbell on the back, then press (snatch grip) the barbell for five reps and transition to overhead squats.

14. Another set of toddler thrusters.

15. More barbell presses with a snatch grip, then overhead squats.

16. Thrust the toddler once more, offering them for the last as a tribute to the gods.

17. Toddler swings. Grab your toddler, puppy, or dumbbell, and proceed to swing them in a circular motion around you. Pro tip: don’t let go of the toddler.

Warm-ups can be a drag at times, but with enough tweaking they can become vital tools to your success. Construct your own, or use examples from others to make your perfect warm-up. Take a page from Olympic gold medalist Aleksey Torokhtiy’s routine if you’re striking out on movement ideas.

Images from @torokhtiy Instagram page. 

Jake Boly

Jake Boly

Jake holds a Master's in Sports Science and a Bachelor's in Exercise Science. Currently, Jake serves as the Fitness and Training Editor at BarBend.

He's a Certified Strength and Conditioning Specialist (CSCS) and has spoken at state conferences on the topics of writing in the fitness industry and building a brand.

As of right now, Jake has published over 1,200 articles related to strength athletes and sports. Articles about powerlifting concepts, advanced strength & conditioning methods, and topics that sit atop a strong science foundation are Jake's bread-and-butter.

On top of his personal writing, Jake edits and plans content for 15 writers and strength coaches who come from every strength sport.

Prior to BarBend, Jake worked for two years as a strength and conditioning coach for hockey and lacrosse players, and a personal trainer the three years before that, and most recently he was the content writer at The Vitamin Shoppe's corporate office.

Jake competes in powerlifting in the 181 lb weight class, and considers himself a professional knee rehabber after tearing his quad squatting in 2017. On the side of writing full time, Jake works as a part-time strength coach and works with clients through his personal business Concrete Athletics in New York City.

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