Proper warm up b4 lifting?

BhangraPrince
BhangraPrince Posts: 123 Member
in Fitness and Exercise
What do you do before your lifting workout to prevent injury?
«1

Replies

  • SingingSingleTracker
    SingingSingleTracker Posts: 1,866 Member
    5-10 minutes of cardio.
  • LunaMischief
    LunaMischief Posts: 166 Member
    SingingSingleTracker wrote: »
    5-10 minutes of cardio.

    Same, then do some dynamic stretching
  • MommyMeggo
    MommyMeggo Posts: 1,222 Member
    edited March 2016
    Dynamic stretching then lifts at empty /lower weight for a few reps/sets.
  • malibu927
    malibu927 Posts: 17,562 Member
    10 minutes on the treadmill, increasing speed every 2 minutes
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Light weights. Lots of reps and sets.
  • arditarose
    arditarose Posts: 15,573 Member
    Dynamic stretches, foam roll or use a tennis ball if something is really tight. I walk a few blocks to the gym and have at least 3 warm up sets before working sets so I don't see the need for anything else.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    warm up sets before my working sets on the first lower and first upper body movements.
  • elite_nal
    elite_nal Posts: 127 Member
    https://m.youtube.com/watch?v=EBbSV-ZndRs
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    I walk to the gym (15 minute walk) and do warm up sets
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    Gentle cardio for 5 minutes.

    Bench days, go through some shoulder mobility/roll out any tight spots. Warm up starting from the bar up to my working weight.

    Squat days, banded glute warmup, hip flexor distraction/stretching, warm up my shoulders because I low bar and otherwise they hate me, warm up sets from the bar up.

    Deadlift days, banded glute warmup, then my warm up sets.
  • BalletAndBarbells
    BalletAndBarbells Posts: 334 Member
    Just warm up sets of the exercise in going to do with a low weight/empty bar. Plus a little dynamic stretching.
  • Josh_lol
    Josh_lol Posts: 317 Member
    I do 10 minutes of walking on a steep incline.
  • piperdown44
    piperdown44 Posts: 958 Member
    DopeItUp wrote: »
    Light weights. Lots of reps and sets.


    Same here......

    I've tried the 10 mins of cardio, stretching, etc and still need the light weights, reps and sets to properly warm up for lifting. So, I skip the other stuff and just do the light weights.
  • akoivisto
    akoivisto Posts: 141 Member
    Maybe not the smartest thing, but I sort of dive into lifting, just progressively load weight until I get to my current lift; so I do get a basic warm up.

    Example: Squats

    Basic Stretches if I'm feeling tight -> 5 Reps with 45lb Bar -> +45lbx2 for 5 reps -> +45lbx2 for 5 reps -> +45x2 for 5 reps -> +25lbx2 now being at target weight 5 sets of 5 reps. -> Re-rack weights, do the same for the next lift.
  • always_smilin_D
    always_smilin_D Posts: 89 Member
    On leg days - you can find me on the stationary bike for about 10 mins -- on upper body days you can find me at the row machine for about 10 -- on ab/cardio days I am on the elliptical...
  • quiarga
    quiarga Posts: 408 Member
    I've been doing Stronglifts 5x5 for just over a month now. Since all the equipment is in my garage and it's winter, 5-10 min of cardio is a must to actually warm me up. I run, jog, skip rope in place as well as jumping jacks then move on to some dynamic stretching. Then the 5x5 warmups of empty bar + building up the weight to get to your actual weight for that workout.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    I hit it every day, do I like to try to get loose pretty much legs, back, and shoulders ever day regardless of which main lift.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    i do a few minutes of cardio, and then some warm up exercises into warm up sets til i hit my working weight.
  • Burger2066
    Burger2066 Posts: 126 Member
    Walk to the gym, a little dynamic stretching and a set of everything with lighter weights.
  • TR0berts
    TR0berts Posts: 7,739 Member
    5 minutes on the treadmill.

    Squat or DL day => shoulder dislocations and some easy twists to loosen up my back
    Bench or OHP day => lucky cats for my rotator cuffs
  • Movemoreguy22
    Movemoreguy22 Posts: 386 Member
    I do a lot of rotating stuff for my joints. Shoulders shake them about then head into circles, hips I open and close the gates. Hamstring be like raises, back and core be truck rotations etc etc
  • Negative_X
    Negative_X Posts: 296 Member
    A couple warm-up sets at 50% of the weight from my previous workout.
  • sllm1
    sllm1 Posts: 2,130 Member
    500M row, dynamic stretching, warm-up sets with light weight - concentrating on any joints that need extra warmup attention
  • CollieFit
    CollieFit Posts: 1,683 Member
    I warm up with a 1km row and some stretches. I have joint issues and need to be a bit careful.

    Most men I see at my gym never do any warm up, but it's straight onto the weights, and often no warm up sets either. :/
  • VeryKatie
    VeryKatie Posts: 5,961 Member
    akoivisto wrote: »
    Maybe not the smartest thing, but I sort of dive into lifting, just progressively load weight until I get to my current lift; so I do get a basic warm up.

    Example: Squats

    Basic Stretches if I'm feeling tight -> 5 Reps with 45lb Bar -> +45lbx2 for 5 reps -> +45lbx2 for 5 reps -> +45x2 for 5 reps -> +25lbx2 now being at target weight 5 sets of 5 reps. -> Re-rack weights, do the same for the next lift.

    I believe this is what the SL site suggests.
  • nordlead2005
    nordlead2005 Posts: 1,303 Member
    quiarga wrote: »
    I've been doing Stronglifts 5x5 for just over a month now. Since all the equipment is in my garage and it's winter, 5-10 min of cardio is a must to actually warm me up. I run, jog, skip rope in place as well as jumping jacks then move on to some dynamic stretching. Then the 5x5 warmups of empty bar + building up the weight to get to your actual weight for that workout.

    This is what I do for the same reason. My son has a badge he has to earn for royal rangers (like cub scouts) that includes exercise so I've been doing sets of 20 with him of 3 different exercises and using that to warm up instead of 5-10 minutes of cardio. That and it is a little warmer outside as I no longer have to deal with single digit temperatures (F).
  • sistrsprkl
    sistrsprkl Posts: 1,010 Member
    I do SL so a set with unloaded bar, then work up to my 5x5 weight. That's it. I really love how efficient SL is.
  • BhangraPrince
    BhangraPrince Posts: 123 Member
    always_smilin_D wrote: »
    On leg days - you can find me on the stationary bike for about 10 mins -- on upper body days you can find me at the row machine for about 10 -- on ab/cardio days I am on the elliptical...

    love this warm
  • ehardy2511
    ehardy2511 Posts: 8 Member
    Each weight lifting exercise should have 2 light sets of about 10 to 12 easy reps.
  • shor0814
    shor0814 Posts: 559 Member
    I always do few minutes on the treadmill (walking) then
    I do a warmup for 5/3/1 of

    5x40% of training max
    5x50% of training max
    3x60% of training max

    Then onto the working sets.

    You can always do just the bar for a set or two of 5
    I do a couple just to make sure things feel right and I have the rack adjusted correctly.


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