dynamic warm up

[simonsky]

hey coach, whats you're take on dynamic warm up pre workout? yes or no?

[Charles Staley]

Beats a static warm-up. Sometimes the terminology that takes hold in this industry drives me nuts. Anyway, if you have a specifuc example you'd like me to comment on, please post away.


hey coach, whats you're take on dynamic warm up pre workout? yes or no?

[Paul Sousa]

Hey Coach,

Would you mind taking a look at my warmup for squat and deadlift days?

5 minutes on bike
Leg swings (slowly increase ROM - I do back and forth and then to the sides)
Hip rotations (raise my knee and then swing it out to the side and lower - then do the opposite motion)
Plank (hold for about 30 seconds to help activate the muscles)
Bridges (I do about 10 of these to activate my glutes/hamstrings)

Does that seem like an okay warmup for those days? I just kind of pieced it together with trial and error.

Also, I don't really do much on my Press and Bench days other than ride the bike for 5 minutes and then do warmup sets of those lifts. Is there any mobility work you could suggest on those days?

Thanks!

[Platus]

Also, I don't really do much on my Press and Bench days other than ride the bike for 5 minutes and then do warmup sets of those lifts. Is there any mobility work you could suggest on those days?I usually do some dynamic stretching for each of the major joints involved: wrist circles, elbow circles, arm circles, 'over and backs' (swing your arms up over your head and back and then swing them down and behind your back).

[simonsky]

coach, i'm doing leg swings, lunges, and some hip mobility drills.

rip said that it's counterproductive if you don't have flexibility issues and the only optimal warmup are the warmup sets.

[gp73]

The problem w/ agreeing/disagreeing with Rip's argument there is it's a hard theory to prove either way. Cressey and Robertson would sure disagree, and I tend to side with them. However Rip's statement at face value is clearly correct, if you don't have flexibility issues then warm-up sets should be enough. However, unless we all transport back to the days of being 15 I'm sure the vast majority of lifters have some sort of flexibility/mobility issue.

I foam-roll, do a lot of hip/glute activation as well as a lot of shoulder work (dislocations, scapula wall slides, etc..) and I have seen an improvement in my flexibility and form although I still have trouble with lower back extension.

[simonsky]

my only issue is that if these dynamic warm up exercises do help in the performance of the main lifts particularly the strength or "readiness" so to speak of the muscles, not the aid in executing the lifts if it improves flexibility as everyone says.

[Charles Staley]

I didn't know that Rip favors a specific warm-up, but as it turns out, so do I- usually.

If I'm warming up for the snatch, it looks like this:

1) Prolonged hot shower at home prior to the workout

2) (In the gym) Assisted squats holding on to squat stands- 2-3 sets of 5-8 reps just to assess my knee comfort for that day and to initiate synovial fluid lubrication

2) 2-3 sets of 3-5 reps on the overhead squat with a 25Lb bar. Whatever might be tight will be dynamically stretched here

3) 2-3 sets of 3-5 reps power snatch with the 45Lb bar. This is to feel the weight n my hands and to assess hand/wrist comfort.

4) 3 sets of 3 overhead squat with 45Lb bar- more snatch=specific stretching

5) Snatch: 2 sets of 3 reps with 45Lbs

6) Snatch: 2 sets of 3 reps with 66Lbs

And so on and so forth...

For me, whatever can be accomplished during a general warmup can better be accomplished during a specific warmup, as long as you start light enough


The problem w/ agreeing/disagreeing with Rip's argument there is it's a hard theory to prove either way. Cressey and Robertson would sure disagree, and I tend to side with them. However Rip's statement at face value is clearly correct, if you don't have flexibility issues then warm-up sets should be enough. However, unless we all transport back to the days of being 15 I'm sure the vast majority of lifters have some sort of flexibility/mobility issue.

I foam-roll, do a lot of hip/glute activation as well as a lot of shoulder work (dislocations, scapula wall slides, etc..) and I have seen an improvement in my flexibility and form although I still have trouble with lower back extension.

[Charles Staley]

Paul, from my POV, squats or deads would come after some sort of olympic lift, which serves as a genenal warm-up- Id personally just go straight to warm-up sets for the lift you're doing.

Last Saturday, I deadlifted as the sole exercise of the workout. The entire workout, including warm-up, looked like this:

88Lbs (3x3)
110Lbs x3
154Lbs x3
176Lbs x3
198Lbs x3
220Lbs x3
264Lbs x3
308Lbs x1
330Lbs x1
374Lbs x1
405Lbs x1




Hey Coach,

Would you mind taking a look at my warmup for squat and deadlift days?

5 minutes on bike
Leg swings (slowly increase ROM - I do back and forth and then to the sides)
Hip rotations (raise my knee and then swing it out to the side and lower - then do the opposite motion)
Plank (hold for about 30 seconds to help activate the muscles)
Bridges (I do about 10 of these to activate my glutes/hamstrings)

Does that seem like an okay warmup for those days? I just kind of pieced it together with trial and error.

Also, I don't really do much on my Press and Bench days other than ride the bike for 5 minutes and then do warmup sets of those lifts. Is there any mobility work you could suggest on those days?

Thanks!

[simonsky]

thanks coach!

more power and more poundages!

[Charles Staley]

That's what it's all about!


thanks coach!

more power and more poundages!

[metermanja]

Coach,

I do a very simple warmup on all days.

Cycle for 5 mins and then get to squatting right away.
Of course i start squats warmup with an empty bar. It looks like this -

45 x 5
95 x 5
115 x 3
135 x 2
155 x 1
185 x 1
205 x 1
225 x 1
245 x 1
255 x 1

my work set is 260 lb.

Since i squat every workout, my warmup is the same.
Do you reckon this is ok. of late in the higher weights i have had some twitching and popping in the hamstrings and glutes. is that indicative of poor warmup or is it normal.

thanks

[TomV]

Charles, I saw your post regarding O-lifts coming before the "Slow lifts" (e.g. squat & dead).

I've been doing either snatches or clean and jerks up to a max weight before every session (these are still quite light haha, 110lb snatch for a 220lb guy squatting about 240) and I agree that these seem to be a fantastic way to warm up. My hips and knees feel looser, as well as my shoulders when first getting under the bar to squat. It's great!

I don't have much other to contribute to the thread other than to provide a bit of andecdotal evidence for what you've already said haha ;-).

[Charles Staley]

Thanks Tom! Also, at the risk of putting too fine a point on it, the initial fast lifts need not be maximal. Prior to deadlifts tomorrow, I'll power C&J up to whatever feels good, and then move on- regardless of how close I get to my max.


Charles, I saw your post regarding O-lifts coming before the "Slow lifts" (e.g. squat & dead).

I've been doing either snatches or clean and jerks up to a max weight before every session (these are still quite light haha, 110lb snatch for a 220lb guy squatting about 240) and I agree that these seem to be a fantastic way to warm up. My hips and knees feel looser, as well as my shoulders when first getting under the bar to squat. It's great!

I don't have much other to contribute to the thread other than to provide a bit of andecdotal evidence for what you've already said haha ;-).

[TomV]

I only go maximal because at the moment, maximal feels so... sub maximal. I think I could do 110lb snatches all day long and not miss a rep, whereas 135lbs is a struggle... Clean and Jerk is somewhat similar as well. So until my technique catches up with my strength, I think this sort of thing would be ok?