How to warm up properly for weightlifting exercises

Weight lifting It is an intense sport. Revolve around grab and the clean and jerkbut also includes many different elements Other exercises that challenges your body in its own unique ways. No matter what day on your show, a Thorough warm-up It is always the first step.

The Warm-up benefits General exercise is well known, but weightlifters in particular rely on it warm up To perform their best using a barbell. The Heating It’s more than just running in the gym a few times – it’s time to get ready to work your hardest, both mentally and physically.

snatch deadlift warm-up
Credit: Riley Stefan

Depends on lift planThere is a better way to prepare for work. We’ve got you covered no matter where you are Olympic Lifting Journey.

Best warm up for weightlifting

What is in the warm up?

a Heating Approximately 10-25 minutes from dynamic activity that prepares you for actual exercises. The light should start and then gradually build up to reflect the actual exercise intensity.

A warm-up for all types of workouts should start with light cardio exercises like WalkingAnd trot or ride a bike. The accumulated body warmth increases circulation and core temperature. foam rolling millAnd stretchAnd dynamic movement They should also be included here if you feel that these techniques help you perform better.

A woman preparing to be kidnapped
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a Quality warm up Definite, which means that no two warm-ups are the same. There are different ways to warm up depending on the type of lifting you’re doing or what your particular limitations may be. These are the best warm-up methods for each of them A day on your plan.

Best snatch warm up

The grab One of the classic elevators. when to kidnapTake the iron from the ground up – fast. Includes catching elevator squatwhich requires a great deal of Mobility In both your upper and lower body.

When it’s time to do some sneak peeks, you need to be prepared in terms of both blasting and navigating.

warm up

start your kidnapping day By making sure both your hips and shoulders are ready for use. You can do this with dynamic extensions, like Resistance bands Shoulder openers, and some deep squats. Activate your whole body, like your body brigadesAnd quadsAnd shoulders. You are then ready to set your speed.

Advance to a wedge bar or PVC tube for snatch and upper squat. Advance to the barbell when you feel it is right, and be sure to do multiple hooks with the barbell before adding the weight.

After your work with the iron blank, Build working sets gradually using 2-5 warm-up sets with lighter weights.

The best warm-up for the fluff

Clean & jerk is another classic lift in weightlifting. In cleaning, hold the barbell over your shoulders in a full squat position. Then, in a jerk, you take it all the way from top to arm level. As in kidnapping, your move challenge to the max, and your speed and power should be ready to go.

Since you are working with heavier weights in the clean position, you should also make sure that your legs and back are fully prepared for the higher loads.

warm up

First, prepare your body move the hips and shoulders. Activate your legs To do a heavy squat. Light push-ups and squats should make for a clean, cool warm-up, too.

The front rack position Of paramount importance here, so your clean catch feels comfortable and confident.

Then, Build your own working set weights with 2-5 warm-up sets with lighter weights.

Noticeable: Practice the jerk motion without the barbell before this step for best results.

The best warm-up for overhead lifts

Many weightlifting moves require you to take iron indirect costs. Squeezing, jerking, snatching, you name it, they all require you to go on top. Not only does this tax your shoulder movement, but they must be prepared to carry an incredibly heavy rod. Consolidate this requirement with the extension Warm up the upper body.

warm up

when I was go upSpend some extra time opening a file shoulders. Support your shoulder stretch with resistance bands or a foam roller when necessary. Do push-ups and work the back shoulder with light weights or dumbbells before the lifts. In general, make sure your shoulders are good to go in all of its ranges.

  • 5-10 minutes Shoulder stretches with resistance bands or even a foam roller.
  • dumbbells above pressure: 3 x 10
  • Rear Delta Flye: 3 x 10
  • Strict Bar Press: 3 x 5
  • empty bar exercise: 1 to 3 sets of the respective elevator.
group over warm up
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[Related: Weightlifter Kate Nye Squats All-Time Squat Personal Record of 186KG]

Best warm up for strength work

When you’re deep in a weight lifting program, you’ll likely be exercising a lot Work’s strengthLike squatAnd pulls, and more. Most Strength training for weightlifting It includes all of your leg and overall body strength, even when doing kinds of push-ups. Complete this warm-up until your full strength is ready to go.

warm up

First, extend and activate your hips so you can push through your legs properly. Strength work involves your entire body, so pay attention to your shoulders, upper body, and torso, too. Next, prove your strength by Light and fast repetition. Gradually apply your weight to your movement as you build your working sets.

  • 5-10 minutes Tightening/activating the hip and shoulder.
  • body weight squat: 2 x 10
  • walking lunge: 2 x 10
  • Banded Glot Walk: 3 x 10
  • 1 to 3 groups For the respective movement with an empty barbell.

Work up to heavy lifts with 2-5 warm-up sets.

Best warm-up for the day

meet today It’s not just your average day at the gym. Weightlifting competition is where you do Better and heavier Snatch and clean tremors. That’s why you train in the first place. A proper warm-up will ensure that you are ready. Follow these steps to Success on your big day.

warm up

It should include a warm-up to meet all the “valuables”, such as stretching, foam rollingmuscle activation, etc. Your mobility and strength must be steady before you can pick up the iron in the back room. Warming up your competition should be like any other competition – start light and easy. Gradually advance to the first snatches using the barbell.

  • stretch and light body movement 30-40 minutes before your first attempt.
  • activation Work like a few groups of domains gluteal bridges or squat.
  • plastic pipe drills like tug of snatch, tall snatchor squatting.
  • 2-4 sets of empty iron snatch 15-20 minutes before the first lift.
  • 4-6 snatch warm-up sets, gradually based on your starting weight. *

Noticeable: Lifters usually work up to their opening weight in the back room. Try your last warm-up about 2 minutes ago You are invited to the theatre.

Benefits of warming up for weightlifting

Warming up is a valuable asset in your workout. Keeps your body healthy and safe, while increasing Success rate of your moves.

Hook grip on tape
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From beginner to World championsWeightlifters of all backgrounds make warming up a priority before they train — and for good reason.

Better range of motion

Moving through snatching, cleaning or flicking takes a lot Motion ranges – Which you are not likely to do in your office work Or during yard work. By warming up properly, you’ll be better prepared to tackle your deepest ranges of motion When you have an iron bar in your hands.

Higher motion quality

Preparing for proper training leads to the best coordination Later. Even light movements will fire up your central nervous system and help you feel more connected and in tune with your movement. You should also note that your strength “comes online” a little faster if you’ve practiced your technique beforehand.

Pain management

Weightlifting is an intense sport that requires a lot from your body. Lifting weights regularly causes an abundance of muscle stress and painwhich can lead to infection If you don’t take care of things properly. The warm-up period is the best time to address any bothersome aches and take action to correct or treat them.

You don’t want to turn a blind eye to a sore groin or crunchy elbow Until you reach your heaviest workgroup.

Warm up tips and tricks

Your warm up is Most effective When applied strategically and not just grouped together. Check out these tips on how to make more use of your time.

Get started easily

During exercise, your body works at a high temperature Of comfort. Working muscles require increased blood flow for a better energy supply, which you achieve by accumulating heat in your body. Make your body reach the right temperature Intensive training starting with the light the heart Heating.

be specific

The warm-up can pass quickly at times, especially if Limited exercise or gym time. Your preparation will result in the most success when you warm up functional and related to your exercise.

go with A plan that takes into account your exercises And how your body feels. If you have heavy squats on the list, you don’t need to spend 20 minutes warming up for an overhead work.

stay purposeful

There are many good reasons Why should you warm up? Your warm-up is there to support your ability to perform with the barbell, tone up, and mentally adapt to the demands of weightlifting. Take advantage of your warm-up period to Mentally align with the goals you want to achieve during exercise.

Get warm

Warming up is self-explanatory and more literal than you might think. More than anything else, you should warm up heat build up in your body so that you are not stiff or stiff and can move smoothly. To get there, make sure you Raise your heart rate and raise your heart temperature as you warm up. For best results, you should aim to break a light sweat Warm up before moving on.

Warm up for what?

Weightlifting is fun and exciting but Not every day comes easily. Doing lifts over and over (over and over) puts your body under high pressure, so you need to make sure you’re ready for it by warming up the right way.

Weightlifting is so beneficial and rewarding when you do it Start with the right foot in your warm up. You’ll find that your early sets feel a little lighter, your later sets a little easier to handle, and you’re more likely to leave the gym feeling triumphant rather than deflated.

Featured image: Riley Stefan