Strength Basics

Getting stronger, fitter, and healthier by sticking to the basics. It's not rocket science, it's doing the simple stuff the right way. Strength-Basics updates every Monday, plus extra posts during the week.

Monday, October 12, 2009

Dynamic warmups

Dynamic stretching is a good way to warmup for your strength training. It achieves the basic warmup goal of physically warming up your muscles, for one. For another, it takes them through a proper range of motion in order to get them ready to activate when you need them - when you push or pull a heavy weight!

A previous post had some links to different resources for dynamic stretches, but they were mostly DIY. That is, they linked to a collection of stretches you could use, but the order and how long to do them wasn't always included.

Here are a few dynamic warmups you can follow, no changes necessary!

Michael Boyle's Essential Eight is a full-body dynamic warmup. You'll need a handy wall and some bands for portions of this one.

Core Performance's A Better Warmup is another full-body dynamic warmup. It's got video and rep suggestions for each one.

If your workouts are an Upper/Lower split, you can use a more focused approach.

Joe DeFranco's Agile 8 is excellent for a lower-body warmup (and for everyday warmup).
His Simple 6 routine works very well for upper body warmups.

Finally, if you have specific foot/ankle issues, look no further than the next question on that last link's webpage. It features a link to an excellent ankle strengthening/rehab video. Once you've seen that, check out the Foot Drills by Russ Ebbets, DC. They are a quick and easy ankle warmup you can throw in before any of your workouts. They are also very easy to do in groups, if you are coaching a group of people through a warmup.

If you haven't yet done any mobility drills aka dynamic stretches aka dynamic warmups, I'd suggest looking through those and trying them out one by one. They're all different ways to skin the same cat - how to warm you up and get you ready for action. They don't take a lot of time, they work well for getting ready for a workout, and any of them makes a good off-day active rest routine.

Do you know more fully mapped-out dynamic warmup routines online? If so, please post them in the comments!

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