Warm-ups, like programs, are not made of good or bad movements. Sure, we need them to prevent injuries, but the exact methods and exercises within said warm-up can include a wide variety of practices while still remaining beneficial.
That said, it’s still very common that people just don’t quite know where to start when developing their own pre-workout movement practice.
In this post, I’d like to provide a few examples of some sound, effective, general warm-ups for those of us who strength train and would like to remain mobile enough to continue doing that activity well.
Andrea’s Daily Stretch (Static Work and Rolling)
The video below is what I do at the start of every single day before I go to the gym and perform my more specific warm-up. Personally, I like a bit of stretching and foam rolling to precede the designated barbell complexes that come afterward. While this video is over a year old while I write this, it’s STILL part of my daily routine.
Catalyst Athletics Standard Athletic Dynamic Warm-up (No Equipment, Optional Cardio Beforehand)
Greg Everett is head coach of the American Olympic weightlifting team, Catalyst Athletics. In the video below, he takes us through a very well-rounded routine for almost any type of physical activity.
Matt Ogus Upper Body Mobility Warmup Routine (Floor, Bands, Optional Cable & Light DB Work)
Matt gives a very thorough upper body routine in this video. In my opinion, most people would be fine with the floor and band work alone, but definitely feel free to take all of this into account if you see fit.
Bryce Lewis’ Big Skwaat and Deadlift Warmup (Barbell, Box, and Floor Movements)
Bryce leads Jesse Burdick and Silent Mike through his lower body warm up, from most general to most specific movements. The first few minutes are a great general barbell warm-up for all lifters of all types, then as the video proceeds you will see how it is primarily geared towards the squat and deadlift.
As you’ll hear Bryce mention in his video above, each person’s warm-up is personal. Sure, you could take a few cues from each of these videos, but don’t forget that you probably know yourself quite well, and it’s just going to take some common sense and experimentation.
If you don’t already have a set routine, take these examples above and try them on for size. Use them in this exact fashion, or make your own remix depending on your upcoming exercises and personal preferences.
While none of us can “prescribe” a methodology via this blog post, I can tell you in my personal and professional opinion that everything I included above is typically safe and useful for most weight-training individuals who do not have any major injuries.
I hope this collection helps give you some ideas and spring boards on what to include in your own pre-training regimen going forth. Happy and healthy lifting, friends.