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View Full Version : what are your favorite warmups?


Yael Grauer
01-30-2007, 08:09 PM
Just wondering what skill-related exercises people are incorporating into their warmups. I used to do the CFWU religiously, and now I switch it up. Good mornings, supermans and dead bugs, shadowboxing or bagwork, stuff like that. If I'm going during my lunch break I just jog to the gym and then do light or no weight reps of whatever I'm about to do.

Mike ODonnell
01-30-2007, 08:35 PM
I start with 10 sets of light to med heavy squats....low reps.......random band push and pulls....more CNS warmup and then ROM/stretching stuff PWO. Also now adding more shoulder/scapula/trap movements.

Yael Grauer
01-30-2007, 08:44 PM
You're gonna post the video, right?

Greg Everett
01-30-2007, 09:22 PM
500 m row + DROMs. sometimes muscle snatch + ohs + sots press. i have been extra wanky on warming up lately actually. i need to get on it.

Allen Yeh
01-31-2007, 03:34 AM
I typically so something along these lines:

row 500m
(scap pushup and behind the neck band pulldowns) or (band pushups and press outs)
(x-band walk) - if it's a heavy leg day I'll maybe do one set if not then I'll do 2-3
Dynamic warmup stuff - Either the routine in Core Performanc Movement Prep or the routine outlined in The New Rules of Lifting Sem-specific warmup

I'll also throw in windmills w/KB 2-3 sets of 3 reps each side and 1-2 times a week I'll do the Burgerner warmup.

I typically ramp up my warmup if it's a lifting day, if it's squats i do more of a ramp u[p than if it's bench.

squats warmup looks soemthign like this 45x5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1 If my working weight is 275 today, typically done with no rest other than the time it takes to load the bar up.

JW Luckett
01-31-2007, 05:00 AM
light stretch/DROM
jump rope + push-ups + pull-ups + HSPUs + pistols + SDL + OHS
One set of a few reps of each. Bar only on SDL and OHS.

If I'm going to be doing snatches today, I go on to:
power snatch + OHS + snatch balance (or other various snatch complexes)with increasing weight until I approach starting weight.

However, I am also more wanky than not. Except on snatch days. I find that wanking and snatches don't mix. Old shoulders need to be gently eased into the groove.

Mike ODonnell
01-31-2007, 05:09 AM
Poliquin has a good take on CNS warmup too in his latest...even if it is talking about 1RM...Rip also has the same sort of progressions (I think only w/u sets of 5/3/2/2/1) too in SS.

"When 1RM testing the core lifts, Charles has athletes perform a slow, progressive warm-up:

4 @ estimated 40%, rest 10 seconds
4 @ estimated 40%, rest 10 seconds
3 @ estimated 60%, rest 30 seconds
2 @ estimated 75%, rest 60 seconds
1 @ estimated 80%, rest 120 seconds
1 @ estimated 85%, rest 120 seconds
1 @ estimated 90%, rest 180 seconds
1 @ estimated 95%, rest 240 seconds
1 @ estimated 100%, rest 240 seconds

It seems somewhat excessive, doesn't it? Sure, Charles has preached about nervous system activation following multiple, low rep sets shy of failure for about 60 years now, but how many of you have actually tried a build-up like this when testing a 1RM?

We all performed this progression, and the effect was nothing short of amazing! By set six or seven the weight suddenly felt "light," and hitting PRs in each lift was a breeze for most of us. Next time you're dying to find out your 1RM, follow the above progression. I'm sure you'll be pleasantly surprised. "

Video?? The only video I ever made was back in 1980s when I was the lead singer of some pop band....not proud of those days.

Brad Hirakawa
01-31-2007, 07:16 AM
I dance... and this is my favorite warm up dance tune:

"People say "yo, Humpty you're really funny lookin'" That's aaiit 'cause
my body's in motion. You stare, you glare, you try to compare me, but
ya can't get near me. I'm on the floor, bein' at the bars and see all
the ladies adore me. Oh yes ladies I'm really bein' sincere 'cause in
the 69 my Humpty nose will tickle your rear. My nose is big. Uh uh I'm
not ashamed, big like a pickle, I'm still gettin' paid. I'm gettin'
laid by the ladies, you know I'm in charge. Note how I'm livin' and my
nose is large. I get stupid. I shoot an arrow like cupid. I use a
word that don't mean nuttin' like loopded. I sang in Dowhatchalike and
if ya missed it. I'm the one that said "just grab 'em in tha biskets".
I also told you that I like to bite well yeah, I guess that's obvious I
also like to write. All ya have ta do is give Humpty a chance and now
I'm gonna do my dance."


After that, I'm all warmed up.

Ken Urakawa
01-31-2007, 07:24 AM
"Do the Humpty-Hump"

Derek Simonds
01-31-2007, 08:32 AM
One vote for seeing Mikes 80's pop video! That would be a youtube sensation!

Steve Liberati
01-31-2007, 10:13 AM
Darn and I thought everyone followed the same warm-up pattern. Start off on the bike with a copy of FLEX in your hand as you insistently look up to greet your fellow iron brothers (by their first name) as they individually enter your domain. Then spend the next 10 mins, posing down in the aerobic room next to the weight area for at least 10 minutes (so everyone working out sees how BIG you are getting). Of course, the added drawback/bonus to this warm-up being the constant interruptions from the high school kids wondering if you could help them put on some size or source some "supplements" for them.

Ron Nelson
01-31-2007, 01:19 PM
I dance... and this is my favorite warm up dance tune:

"People say "yo, Humpty you're really funny lookin'" That's aaiit 'cause
my body's in motion. You stare, you glare, you try to compare me, but
ya can't get near me. I'm on the floor, bein' at the bars and see all
the ladies adore me. Oh yes ladies I'm really bein' sincere 'cause in
the 69 my Humpty nose will tickle your rear. My nose is big. Uh uh I'm
not ashamed, big like a pickle, I'm still gettin' paid. I'm gettin'
laid by the ladies, you know I'm in charge. Note how I'm livin' and my
nose is large. I get stupid. I shoot an arrow like cupid. I use a
word that don't mean nuttin' like loopded. I sang in Dowhatchalike and
if ya missed it. I'm the one that said "just grab 'em in tha biskets".
I also told you that I like to bite well yeah, I guess that's obvious I
also like to write. All ya have ta do is give Humpty a chance and now
I'm gonna do my dance."


After that, I'm all warmed up.

Representin' O-town, yo.


I like the Burgener warm up, progressing into light/med snatches and cleans. I'll also do some RDL's and back squats with the bar.

I have a routine from Magnificent Mobility for ROM/DROM that has helped me beyond belief. Since I started doing the "Afterburn" w/o's, I've neglected the warm up. Have to get back to the X-Band walks and pull aparts. They rock.

Ron Nelson
01-31-2007, 01:21 PM
Darn and I thought everyone followed the same warm-up pattern. Start off on the bike with a copy of FLEX in your hand as you insistently look up to greet your fellow iron brothers (by their first name) as they individually enter your domain. Then spend the next 10 mins, posing down in the aerobic room next to the weight area for at least 10 minutes (so everyone working out sees how BIG you are getting). Of course, the added drawback/bonus to this warm-up being the constant interruptions from the high school kids wondering if you could help them put on some size or source some "supplements" for them.

Correction: We call each other, "Bro." As in, yo, Bro, whatcha bench? or Bro, can I get a spot, it's "Motherf&^%in' Arms Day!"

Mark Madonna
01-31-2007, 03:16 PM
Metcon workouts with lifting I do CFWU
Metcon workouts with running, dynamic warmup, high knees, butt kickers,
Lifting workouts with lifts, I do Burgener WU and I refer to this Dan John Article
http://www.t-nation.com/readTopic.do;jsessionid=7D52A545DAB4DB86EE775B1786 81717A.hydra?id=1064736