Topic: Warm-up

[Andy Dick]

What do you all do for warm-up for your regular training sessions.  I mainly just do some dynamic warm-up (inch worms, worlds greatest, stuff like that) then just hit my weights.  I usually only work up to weights if I am maxing.  What would you all suggest?

[Paul LaDuke]

Being a bit older (40) I tend to spend more time warming up.  Now that I have competed several times, I like to perform the same warm up each time the same as when I compete.  This has several advantages physically and psychologically. 

I follow these general rules:
1.  Warm up should last at least 10 minutes
2.  Start to break a sweat at the end of the warm up
3.  Work from simple movements to more complex (Dynamic movement is better than static stretching)
4.  Work from general movements (arm swings, body squat, toe touch) to exercise specific (OHS, drop snatch, power movements)


There is no perfect warm up and it should change depending on physical status. 

Good question.

[Emil Rinse]

I walk to the training (3-4mins) then some arm/legswing etc. -something for each major joint.
Then i start with full snatches whit the bar for awhile. Then gradually add weight. Pretty simple ;)

[Matt Foreman]

- 25 jumping jacks
- 10 arm circles
- 10 torso rotations
- static groin stretches
- 10 stiff-leg deadlifts with a stick
- 10 overhead presses with a stick
- 10 back squats with a stick
- 5 stiff-leg deadlifts with a bar
- 5 overhead presses with a bar
- 5 back squats with a bar
- Warm-up complete, put 50 kilos on the bar and get started

Same exact warm-up, every workout and competition.  

[Dirk Wilcke]

Something like this (time, repetitions are per feel, the numbers I wrote are indicative)

- Jump rope 2-4 minutes
- Arm/shoulder rotations 20 forward/20 backward
- Standing trunk rotations 20 repetitions
- Standing side bends 20 repetitions
- Fire hydrant circles 10 seconds each side
- Roll-overs into V-sits 20 repetitions
- Bridges to each side 20 repetitions
- Mountain climber stretches 20 repetitions
- Groiners 10 repetitions
- Lateral lunges 20 repetitions
- Leg swings each leg 20 repetitions
- Bounding 20 repetitions

[Shawn Thomas]

dowel work: shoulder rotations/neck press/drop snatch
20 kilo bar: 5 muscle snatch/neck press/good morning/back squats 3x
some dynamic stretches for hip flexors/hammies/quads

[karthik chandrasekar]

i generally jog till i break a sweat-
then  swings n rotations from top to bottom of body,
then stretch  quads, ham, glutes, back,( dynamic)- by this time i am almost drenched in sweat
then sit ups 50-100 dependin on my training schedule, few light weight shoulder press-pull ups ..


plz give me any suggestions if i can improve on my warm up program-
cheers