WEIGHTLIFTING WARMUP ROUTINE
Video taken from the channel: Kristin Pope
Total Body Stretching Warm-Up
Video taken from the channel: WebMD
5 Minute WARM UP for Strength Training | Dynamic Stretches to Prepare for Lifting Weights
Video taken from the channel: Pahla B Fitness
Stretches and Warm-ups for Weight Training The Perceived Benefits of Stretching. Maintain Flexibility. We all need a certain amount of flexibility to perform everyday tasks.
So it goes without saying Prevent Sports Injury. Much attention has been focused on.Seated forward hamstring stretch (15 seconds)—end or continue to next stretch; Calves. Floor board straight leg calf stretch (10 seconds)—continue to next stretch; Seated barbell calve stretches (15 seconds)—end of continue to next stretch; Back (lats) Wall lats stretch (10 seconds)—continue to next stretch.Warming Up and Stretching. Performing a warm-up and stretching routine is a vital component of overall good health and fitness, and is strongly recommended before and after each and every strenuous weight training workout (or any other exercise routine for that matter)..
In general, warming up will elevate the heart rate and increase the flow of blood and oxygen throughout the body, thus.You can aim for ten minutes to get into a light sweat for better blood circulation and increase core body temperature: Jumping jacks for 3-5 mins Run on the spot for 3-5 mins Skip rope for 3-5 mins 5 x shoulder rotations 5 x neck rotations 5 x arm raises 5 x torso rotations 5 x chest expansion.A personal trainer can help you target the parts of your body that you want to develop. They may also be able to assist you in other things like your diet.
Other popular weight training exercises used to warm up include foam roll exercises, leg swings, arm swings, arm circles, spiderman steps, and hip extensions.Increase Blood Flow and Oxygen Delivery A proper dynamic warm up will increase muscle blood flow and total body blood circulation, which is key for delivery oxygen rich blood to.Dynamic stretches are active movements where joints and muscles go through a full range of motion. They can be used to help warm up your.Also, static stretching can actually decrease your potential for strength gains and performance.” However, dynamic warm-ups – what you’ll learn in this article and what we focus on with our 1-on-1 coaching clients – are AWESOME for prepping you to get ready to strength trai.
For example, if you’re going to do some heavy kettlebell swings or barbell deadlifts, warm up with Sun Salutation and shoulder retraction exercises instead of stretching your legs and hips while sitting on the floor. This is based on the SAID principle, which stands for specific adaptation to imposed demands.Participants lifted weights with stretching done first, strength training with stretching done during sets (often seen at the gym), and weight training alone. They compared the strength results and levels of IGF-1, a muscle building hormone. The study found that static stretching weakened the muscles when performed both before and during exercise.
Place the foot of the leg you’re exercising into the loop of a rope/strap and lift your leg until your thigh is perpendicular to the floor. Gradually stretch your leg by contracting your quadriceps. (Note: You may have to lower the angle of your leg from the hip.The lunge will prepare your quads, hamstrings, and glutes for the demands of leg-day, while the twist will stretch your middle and upper back and warm up your rotator cuffs and shoulders for any weighted shoulder exercises.
How to do it: Begin by standing straight up with your feet hip-width apart.Dynamic Stretching With Resistance. If athletes are able to activate more muscle and increase their level of play by performing body weight warm up exercises and dynamic stretching drills then adding resistance with Kbands Leg Resistance Bands will amplify those unresisted adaptations.. The use of Kbands Leg Resistance Bands during dynamic stretching drills will use different levels of.For example, this may include cardio/aerobic activity, stretching (statically and/or dynamically), foam rolling and/or various forms of mobility work.
The Specific Pre-Exercise Warm up This refers to the warm up sets being done before the weight training exercises themselves.Upper-Body Rotation To loosen and warm up your midsection, stand with your feet shoulder-width apart and your knees soft, not locked. Hold.
List of related literature:
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| from Methods of Group Exercise Instruction | |
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| from NSCA’s Essentials of Personal Training | |
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| from For Women Only!: Your Guide to Health Empowerment | |
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| from Geriatric Physical Therapy eBook | |
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| from Fitness for Life: Middle School-2nd Edition | |
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| from The Lazy Girl’s Guide to Being Fit | |
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| from Health Opportunities Through Physical Education | |
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| from Anatomy and Physiology for the Manual Therapies | |
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| from Sports Medicine for Sports Trainers | |
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| from Stretching Anatomy |
95 comments
I workout upstairs in my house, and my dogs aren’t allowed up because they harass my cats. When I heard Blossom’s collar shake i yelled at the, only to realize the noise was coming from the tv! Lol!
The BEST 5 minute warm-up on the internet. My HR after this was 134 BPM and all the joints feel ready.
Started a 20 minutes strength workout in the early a.m. hours, realized there is no warmup included, but neither is their much time to spare… so this 5 minute warmup was PERFECT today! (Except…. the reverse lunges. I apparently cannot balance AT ALL before coffee:-) )
Thanks again for this life saver of a warmup!!!
It’s wonderful to be able to warmup thoroughly in only 5 minutes, especially for someone with a tight schedule mid-week! Thank you for this. I did this before a medicine ball workout.
Great video. All body sizes and shapesthat’s the real world. Thanks
You are a goddess… We should get married and raise game pit bull dogs and Boerboels… Just a thought I had…
Girl….those BIs look sic…..looking great!!!!!! I really admire you…..I can’t do the whole “Olympic” stuff……but watch out on the body building!!!!!!hahahaha! When do you snatch the small block chevy engine on the stand??????lol
When he says grab your ankles on the quad stretch can you bend your knees?
Excellent! Thank you, exactly the stretch routine I’ve been looking for. ��
Really worth doing…..and just loved it…looking forward for more
Great stretches.. but you should never do static stretches before workout..
You have the perfect body! And I love your tattoos. Thanks for this cool routine!
Very thorough. Love the focus on detail and technique. Refreshing after seeing all of the scary technique from Xfit.
Kristen great video good tips on stretching and loosening up overlooked alot of times keep up the good work my friend!!!!!!����������️♀️
His counting is driving me nuts �� he’s counting too fast and the editor has to do all kinds of goofy shit to keep the timer in sync with his counting
Hello and Welcome to the Virtual PE Class. Please, take a seat.
Thanks for this video. I be doing these stretches before my workout
Consider using this type band
https://www.elitefts.com/shop/bars-weights/bands.html
and the Hip Circle for leg warmups https://markbellslingshot.com/products/hip-circle
I have so much respect for u, how u Stay so motivated,for so many years
Sir can we start warmup excercise immediately after drinking water?
Extremely helpful. What do you recommend for a better hip range of motion. Also I’d love to hear a little more about that small block Chevy engine in the corner I already think your like the most gorgeous power lifter ever and you would definitely seal the deal if you where into classic cars as well.
You’re beautiful Pope, good job! Also this video is better, more dinamic than before. Congrts! (nice shoes!:-)
I have been looking for a stretching video like this one! Thank you! ��
Hey, WebMD. Why Are you teaching people to do static stretching for a warm up. Static stretching in a warm up has been proven to actually increase injury risk. It should be dynamic stretching and a warm up should involve movements that increase hearth rate and move the body through a full range of motion without holding the stretch for 15 seconds or more. I would have expected more from WebMD, but I don’t know if I trust the info I get now.
Isn’t that curve you got in the lower back a big NO NO in Chinese weightlifting techniques…maybe due to limited ankle range?
The YouTube content is on point keeping rocking out the killer content
Very good stretches. Only thing is that the anatomy is wrong for a few of them. What you call a lats stretch is more of a triceps stretch. What you call triceps stretch is more of a deltoid posterior stretch and what you called a quads stretch#2 is actually a hamstrings, glutes and back stretch.
Who else is here for virtual school? Edit: wtf it’s already been a month since I posted this
Hello sir,I m from india,can we do this stretching after workout
6:40 a close up of how not to do a butterfly stretch �� her ankles might just pop out of socket
Yall need to like yell at me when yall talk me through this, all these soothing voices make me wanna fall asleep instead of workout
Love this type of video! I never know what to do for a warmup and my ankle mobility is shit. So much so that I have to do box squats so I don’t fall forward and fail the lift because of that and not because of the weight load. Would love to know what else you to warm up ankles/Achilles tendons
The lady in the blue is making me lose the purpose of the video…
Hi WebMD I’ve been following your videos since 2010, and I followed your advice which allowed me to get back in shape for a while. I have three tips that helped me achieve this. can I share them with you here if you are interested?
Great vid. I am a bit distracted by the babe in yellow good motivation though cos i’m like the guy in green
I like how this video is properly paced. I can follow along. Unlike other videos that are too quick to change to the next position that i have to pause. breaks the momentum. Keep up the good work!
S.t.r.e.c.t.i.n.g IS Worth the time & the Effort is an Incredible warm-UP YA; we did this in PE in school. I do them daily AM & PM…only takes 10-20 minutes & leads to Energy for-the-day OR relaxation for a restful sleep: TRY.it; YOU Will be Amazed FOR LIFE!!!
Thank you for this straight to the point stretch I’ve been looking for. Keep it up��
I would like to start exercising at home with focus on my abs, butt and legs. Do I still need to do the stretches for the upper body? I’m a 38 year old woman. Thanks.
I’ve never watched a video from which I so quickly took so many exercises and added them to my routine
I feel like this is too easy. I am a learning contortionist and I use this every morning to stretch. My back is much more flexible then his on the stomach back stretch. My head can almost reach my butt
This is the BEST stretching exercise routine I’ve seen online. Thanks SO much!
Unreal that you only have 50k subscribers! Your content is SPOT ON! As a beginner with the olympic movements you have helped me tremendously! Keep up the good work!
শরীর সুস্থ রাকতে হোলে staying করে শরীরচর্চা
করা প্রয়োজন এবং উল্লেখিত নিয়ম একান্ত অতাবসক ।
Thanks for the warmup tips. I already do some of these, but lots of good ideas here!
Love these types of videos!! Your my idol for Olympic weightlifting
Nice warmup routine Kristin, thank you for sharing it. I am new to doing the snatch, so I will definitely be trying it. All the best!
loved this video!! glad to see moves that i can incorporate in my training warm up:)
can you please put a link here to that video you mention about exercises for back injuries. Thanks a lot
The stretch that starts at 2:30, all I could think about is that my leg would cramp and I’d sprawl on the floor in pain desperately trying to straighten out my leg.
Just wanted to say I’m doing this stretches tutorial and it is so helpful!! Non of my muscles are hurting
Thank you for this, don’t see many warm up videos. This got you a sub…
Great video ����. Have to watch ur back stretch video too. Like how you make it specific. Thanks again. I’m a broke down old Marine so this will help.
who else is watching bcuz of PROF yates. (put it in 2x speed)
lmfao
Thanks for the video.I am a super noobie when it comes to the snatch. Sometimes it feels ill never get
It right. But once in a while I’ll surprise myself. Practice will get me there����.
I can’t concentrate at all in the movements with those light blues on you…
-Tries leg swings with flip flops.
-Promptly flings flip flops in random directions.
I always watch your videos, its helping me a lot with my psychology.
I have a injury in my shoulder, and this has become my biggest fear. I’m trying to take care of myself and working on my mindset.
Do u have some advice?
I can’t feel any stretch when I do the butterfly stretch, is that normal?
If you have a stiff, tight or painful hip then Unflexal will unlock your hip flexors and restore movement the way it should be. Unlocking your hip flexors instantly breathes new life, energy, and strength into your body! I experienced immediate results. I’ve been able to loosen up my hips, decrease back tightness, and even workout harder. With so many people suffering with hip pain out there, this program is a great tool for anybody that wants to reduce pain while improving strength, performance, and overall health. Hip flexibility, mobility and strength is one of the most important things you can do to keep your overall body healthy. The video presentation and visuals in the exercise program give me confidence that I am doing the exercises correctly which for me is key with no personal trainer. The website is very complete in listing the possible causes of tight hip flexors and other factors that can lead to the issue. It has detailed, descriptive information regarding the anatomy of the hip, causes of such injuries, and a very progressive and well explained exercise and stretching schedule that will assist to re-balance the hip and pelvic region, safely stretch and strengthen the muscle group. Best of luck to you!:)
I will never understand why a beautiful woman would cover her body with tattoos
Which of you nasty, grubby, filthy PERVERTS are whackin your weenie as you’re watchin this video! Be ashamed of youselves!
I do love using this video to do warm up. It is awesome��! I also made some covers. Let’s check them out and tell me what you think. Thank you very much ��!!
1:45 My baby niece was laughing so hard when she saw this part ��. I started laughing too
1:03�� the best comedians should be a weight loss trainer because some exercises they just eat them up lol they say the funniest thing’s sometimes ����
Hi Kris. Noticed a few new tats. Explain the one on your calf. And I thought I saw a new small one on your wrist. Is that the start of something new and big?
I get tendonitis in every place imaginable. At 16, I’ve had shoulder, knee, elbow and toe issues, all mild pain but severely annoying when I just want to train, but constantly being told that tendons just get weaker when you work them. I most likely get them from being overweight but it’s stupid because I can’t even train with HITT workouts to lose fat.
Hey, great video, thank you! Would you mind sharing the brand of your sports bra?
I love all your workouts. Very precise. Keep them coming.:)
Great for a warm up. Should we use the same for cooldown as well?
In couch stretch your back is hyper exteneded which leads to weaker stretch. You should tilt your pelvis forward and then straight up. When you roll your foot toes should point up to lenght muscles. Consider to check Kelly Starrett or Smashwerx channel.
Ofcourse thanks for your warmup:)
One quick question how did you find your Olympic lifting coach….Well any of them? Did you do research or did you just meet them in person and things just worked out?
The bow on the wall looked like it was in your hair in the opening and closing scenes, lol. Is the engine block in the corner for bear hug squats later? JK
i would really like to hear your comments on this.
https://www.youtube.com/watch?v=fdinbQiAC5M
You know you’re a weightlifting nerd when a very attractive young woman demonstrates warm-up exercises but you’re more interested in the actual exercises (cuz I need a better warm-up something fierce).
I am interested in knowing what engine block is that in the corner! loll
It’s also super helpful to divulge what your cues are. Thank you so much for this!
Perfect. Just right the kind of video I like.
Thx.
My legs got stronger thanks to videos like this.
This is awesome stuff! We need more videos like this. Here is another one I found really helpful! https://youtu.be/DINZhnnRLDo Love to all!
Grateful for videos like that! Thank you:) also, the bicycle squats you demonstrated in the last one burned the hell of my quads (yes!!!)
Dude!! You know it’s “For Real” when there is an engine in the background! Noice!
Next video: warm up and legs exercises with machines.
Please.
Can I warm up at home then drive to the gym and do my workout ��??
Why the fast recovery on doubles? It almost looks like you don”t get extended all the way before you bring the bar down…..
Lol, a lot of you ppl are weirdos for just finding something wrong in a stretching video
I used this warm up before lifting weights today. It was a great dynamic warm up! Thanks Pahla. ��
Every person in this video looks so awkward. Like, their body’s are saying “Let’s get active!” but their eyes are screaming “Save me!” It also looks like they’ve never even prepared for this routine before. They don’t know what they’re supposed to be doing.
I think I might try these before going to work. I do a lot of heavy lifting. Wondering how often I should stretch throughout the day?
Whoa! Even better, you guys are hot rodders too?! Whats on the engine stand? Looks like maybe a small block Chevy??
I tell ya that band hamstring resistance stretch is great I do it before deads and squats
Pope, do you bend your arms a little bit during the pull to help you get hip contact with the barbell? If not, do you need to keep your arms straight? Thank you!
Come train in San Antonio please!!!!!! Please!!!!!! Pretty pretty pretty pretty pleaseeeeeee!!!!!
Excellent explanation about the importance of prewarm… example for all those who do not want to be injured… thanks…
I do the banded leg raises too! But I’m going to try it wrapped around my back. Seems like it would be a better stretch!