A warmup routine for heavy lifting

By  ,  Onlymyhealth editorial team
Nov 04, 2014

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Quick Bites

  • Warmup increases the temperature within the muscles.
  • This makes muscles more pliable.
  • It increases range of motion which in turn improves flexibility.
  • Also leads to better performance in explosive movements.

If you thought warming up and stretching is the same thing, you are in for a surprise. A warmup raises the temperature within the muscle you’re using. It may contain static/dynamic stretching. An increased temperature in the core makes muscle more flexible, increases range of motion around joints and leads to better performance in explosive movements.

It has been suggested by research that dynamic stretching betters sprinting and jumping while static stretching can obstruct these activities. The effects of warming and stretching on lifting performance needs further research, but it is known for good that a warmup can increase the range of motion which in turn improves flexibility. If your muscles are inflexible, and you lift heavy weights with them, you stand the risk of injuries like sprains and strains.


If you’re passionate about weight lifting and want to break records with it, and add blocks of muscle to your frame, you’ll need to practise a great warmup which can help to unlock your full potential before every workout.

We have brought an all-including warmup that will get your heart pumping and muscles ready to grow fast.

Foam Roll

Foam roll your calves, quads, groin, glutes, upper back, and lats for a few minutes. You will need a foam roller for this. Place the foam roller under your body part that you want to work and slowly roll along the back of up.
Image: mytreadmilltrainer.com

Weight Lifting

Child’s Pose Breathing

Get into a child’s pose and round the entire length of your spine. Inhale through your nose and expand your diaphragm. Focus on pushing your stomach into the thighs. Exhale all the air from your lungs, hold for a second, and inhale again. Do this for eight breaths.
Image: http://www.doyouyoga.com/


Hip Flexor Stretch

Get to one knee and place your feet inline. Now bring the rear foot on top of a bench behind you. Squeeze the glute of this leg and your hip forward. You should feel a deep stretch through the front og your hips and quads. Do this for 30 seconds and switch sides.
Image: http://www.bodybuilding.com/

Weight Lifting

Hip Bridge

Lie on your back and bend your knees about 90-degrees. Squeeze your glutes, drive through your heels, and lift your hips. Avoid using your hamstrings or lower back. Your heels should be at the floor all the time. Do 10 reps of this.
Image: http://img.howcast.com/

Hip Bridge

Wall Slides

Stand with your head and shoulders against a wall. Pres your forearms against it. There shouldn’t be any space between your body and the wall. Squeeze your glutes and press your lower back against the wall while you slide your forearms up and down the wall. Do 10 reps.
Image: http://media3.onsugar.com/

Wall Slides

Wall Ankle Mobilization

Stand as you face the wall and place one foot a few inches away from the wall. Keep your heel on the ground and drive it over your middle three toes and touch the wall. Adjust the distance your foot is from the wall so that you get a good stretch in your ankles, avoid lifting your heel, and still touch the wall with your knee. Do 10 reps.
Image: http://www.mikereinold.com/

Wall Ankle Mobilization

Spiderman Lunge with Overhead Reach

Lunge forward with left leg to about 30-degress. Place both hands on the ground and keep your elbows locked and press your dragging knee on the ground. Squeeze the glute of the rear leg and extend your right arm straight overhead towards the ceiling while you watch your hand. Throughout this exercise, your lower back should maintain an arch. Stand up, switch sides and do 6 reps each side.
Image: http://i.ytimg.com/

Spiderman Lunges

Bear Crawl

Get down on all fours so that your knees are under your hips. Place your knees an inch above the ground. Take a small step with your right arm and left leg and crawl forward. Repeat with alternate limbs. Keep your hips low, head up, and crawl 15 yards.
Image: http://www.pbfingers.com/

Beer Crawl

Turkish Get Up

Lie on the ground with right knee bent, right foot flat on the floor, right arm holding a weight above you, and left arm and left leg at your side. Drive through right foot and straighten left arm, using it as a post to drive hips straight up. Pull left leg underneath and behind body, move torso straight up, then lunge to a stand. Reverse the sequence to descend. Do three reps on one side. Repeat on other side. Keep chest up and watch the weight the entire time.
Image: http://rdellatraining.com/

Turkish Get up

Now that you have learnt this full body heart pumping warmup routine, get ready to lift bog weights explosively.

Image: Getty

Read more articles on Exercise and Fitness.

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