Ten to Fifteen Minute Warmup Before Lifting

highly dependent on what you are warming up for, past injuries, prehab etc but if you want something overall, assuming no injuries

run circuit 2-3 times
#1- broomstick dislocates- 10-12 reps

#2- 12-15 banded face pulls

#3- 30-45s hang from pullup bar

#4- 5-10 pushups with focus on scap movement

#5- backwards sled drag or 5 reverse lunge each leg with 5 sec iso hold. hands above head

#6- 5 glute bridge 5-10s iso hold

this will get your whole body warmed up. most importantly it will get the shoulders warm, and mobilized with scap movement and get teh posterior chain warm

defrancos limber 11 and agile 8 are good along with the reddit recommended routine from bodyweight fitness warmup

Waste of time.

I like that empty bar circuit too, but if I’m doing bench I really felt great doing some light lat pulldowns and band pullaparts before. If my elbows are bothering me at all I do light tricep pushdowns too.

If I’m doing squats or deadlifts that day I like doing some kb swings, bw Bulgarians, and a 90/90 stretch for hip flexors as well as the barbell circuit.

The warm up is light weight reps of what you are about to do. The 10-15 warm up crap is from trainers who do not know what else to do with you for an hour.

quote:

---

The warm up is light weight reps of what you are about to do. The 10-15 warm up crap is from trainers who do not know what else to do with you for an hour.

---

:rotflmao:

Cheetahs ain't 45 years old either.
I highly recommend some type of warm up or stretching.

I actually enjoy stretching even if I don't hit the gym.
Especially some lacrosse ball work along lumbar, shoulder blades, traps, and arms.. Feels great

Put it this way every pro athlete in their prime stretches. Why wouldn't the average Joe at the gym stretch..

Our basketball gym is next to weight room so I try to shoot around a little, gradually ramp up, mix in some stretching, sometimes one set of 50ish push ups until my arms give out. Juggling 3 objects to get nervous system more awake.

I often continue this warm up stuff during 1st half of lifting routine (in between sets).

quote:

---

Put it this way every pro athlete in their prime stretches.

---

I think it is just bad science handed down from 50 to 70 years ago. The Army is a big believer in pre-workout stretching.

First of all, most folks stretch absolutely wrong - first. If anything, you stretch last, after you're fully warm. Well, you do that if you don't want to get hurt. The colder your muscles are when you stretch, the greater chance of injury in my experience. So, if you want to risk injury, go ahead and stretch cold.

You can warmup then stretch, but, again, in my lay opinion, you're going to have to warm up again for the block, unless it is a quick couple of stretches.

I would recommend warming up fully, but not overdoing it. Complete the workout or block, then stretch while cooling down. For efficiency. You're doing that as a recovery process and long-term injury prevention rather than counterintuitively risking injury while doing it cold and first (which is how most folks stretch).

But, my opinion is probably worth what you paid for it. Be safe.