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Warmups on a 5 x 5
- Thread starter crossy
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Protobuilder
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http://www.aceathlete.com/hatch/video.htm
Somewhere on there, his athlete demonstrates his warmup, which includes some light cycling and dynamic stretches (hopping around and whatnot).
Dan John said that his old trainer used to have everybody start out with ab work. Couldn't hit the platform until they'd gone through 3 sets of decline situps, I believe.
I don't warmup enough probably. I start by just sitting down deep into the squat position, and doing some air squats. I then do some of the stuff that Gayle hatch has his guy do in that video above. I'll then do maybe a set of spread eagle situps and a set or two of supine bridges or whatever they're called to get the glutes and lower back warmedup/primed. Then I squat with just the bar, again working on the bottom position and getting my nervous system in the squat groove.
Somewhere on there, his athlete demonstrates his warmup, which includes some light cycling and dynamic stretches (hopping around and whatnot).
Dan John said that his old trainer used to have everybody start out with ab work. Couldn't hit the platform until they'd gone through 3 sets of decline situps, I believe.
I don't warmup enough probably. I start by just sitting down deep into the squat position, and doing some air squats. I then do some of the stuff that Gayle hatch has his guy do in that video above. I'll then do maybe a set of spread eagle situps and a set or two of supine bridges or whatever they're called to get the glutes and lower back warmedup/primed. Then I squat with just the bar, again working on the bottom position and getting my nervous system in the squat groove.
Cynical Simian
New member
Honestly, a lot of it is going to depend on personal stuff like when you work out, ambient temperature, personal flexlbility/tight muscle groups, etc. Just experiment a bit and find something you like. T-Nation has a bunch of warmup articles that should give you plenty of stuff to try.
This is similar to Dan John's situps suggestion: try some hypers or GMs as a dynamic stretch/activation exercise for your posterior chain.
This is similar to Dan John's situps suggestion: try some hypers or GMs as a dynamic stretch/activation exercise for your posterior chain.
wakefib
New member
sagittal leg swings (front to back), frontal leg swings (side to side), lateral hip rotations, scorpions (lay on your stomach arms out to the sides and try and bring your heal to your opposite hand, and arm swings. also that site above has good stuff.
all this stuff is dynamic stretching, so make you get a light warm before doing them.
i find that dynamic stretchs before working out makes me feel alot stronger compared to static stretching
all this stuff is dynamic stretching, so make you get a light warm before doing them.
i find that dynamic stretchs before working out makes me feel alot stronger compared to static stretching
honestly any warmup is good--i see too many come into the gym and bang out somethin heavy with no proprietory work... with basic stretches and a overall body "heat-up" is all thats really needed.. but i really wouldnt recommend someone warming up with abs... thats a muscle you want to be strong throughout your lifts... 3 sets of decline might have them a little shakey and i know if im about to do any type of workout i want my stablizing mucles (my core) to be solid during those heavy sets... otherwise id bust my ass
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