How do you warm up?

[SUBZ]

How do you guys warm up before a workout?

I usually row with focus on my push and core activation so that it feels a bit like a deadlift. I also focus on squeezing my shoulder blades together at different angles. After that I use a light band to warm up my upper back and shoulders. I also stretch out a little before workout, so I am can do full ROM. But when I start my workout at 50%, 60% and 70% I don't really feel like I'm properly warm. First when I hit my real working sets, I feel pretty warm..


Do you use any warm up routines? For squat, bench and sumo deads? I would really like to know what others are doing..

[Robert Frederick]

I do a few sets of light hypers, a few variations of rotator cuff exercises followed by pull ups, and finally some ab stuff. My warm up will change though depending on the current need. Right now it's my right shoulder that needs some extra attention. Previously it was a pectoral muscle. In that case I did light sets on the pec machine first. In all cases I try to loosen up and stretch out a bit as part of the warming process.

I also add a few sets under 50%, usually starting off with the bar (except for bench). I can't do 50% right away. Even then though I don't feel properly warm until my second or third set at 80% like you.

[SUBZ]

Which kind of rotator cuff exercises are you doing Robert? I could use some shoulder stability training myself..

[Bench Polkov]

I warm up with the lift, the bar, a plate a side, then usually onto my 50% weight. In between sets I do mobility work on a roller and hit trigger points with a hockey ball.

[Robert Frederick]

Which kind of rotator cuff exercises are you doing Robert? I could use some shoulder stability training myself..

I do cuban rotations, band pull aparts at chest level and waist level, shoulder dislocates behind the back with bands and lastly I hold my arm out in front of me gripping the band under perpendicular tension and rotate my arm away from the tension. Wide grip pull ups also make my shoulders feel nice after that.

At the end of a workout I do face pulls sometimes with a bit more weight.

[SUBZ]

Thank you both for some good advice Do you have any good advice, when it comes to sumo deads? For warm up of course.

[Robert Frederick]

No exercises really. Just some light stretches to loosen up. I'll do some body weight squats, pausing at the bottom and pushing my knees out with my elbows. I rock back and forth transferring weight between legs. Then I repeat the process a few more times using progressively wider stances, by first raising my hips and touching the ground behind me for a few seconds then down to the next squat. Then a few side lunges to finish that off. Next I have the bar on the lower safety pins in the squat rack. I sit down on the bar around the glute-hamstring tie in and roll back and forth a few times one leg at a time. Finally some hip circles wrap it up. It only takes a couple minutes in all.

[lanidrac]

I usually skip rope for about 5 mins then do a dynamic stretch routine similar to Joe Defranco's routine. If I have areas that feel sketchy I will work on those. My knees have been aching because of all the running that I have been forced to do lately for the military so I do many banded TKE's prior to training.

I used to foam roll and lacrosse ball tight areas before training but I have saved that for after training now.