At Performance U, we believe a good weight lifting (& bodybuilding) workout starts with a good dynamic warm up! Our dynamic warm ups included dynamic stretching along with muscle activation and joint mobility drills.
Unlike sporting athletes, we’ve found that most of the bodybuilders and muscle-building enthusiasts we’ve worked with aren’t doing much for their weightlifting warm up, aside from just walking on the treadmill. That is, until they work with us.
Check out the video (below) we did with MuscleMag, which provides one of our favorite 5- minute dynamic warm up routines for weightlifting. You’ll see my great friend and competitive bodybuilder Alejandro (Alex) Cambronero demonstrating one of the most popular bodybuilding warm up routines among our physique athletes because they can use it as a lower-body workout warm up or as an upper-body workout warm up, since it gets every part of their body moving!
Workout Warm Up Notes:
- The video (above) demonstrated one of our total-body warm up routines, which can be used as a general weight training warm up regardless of what you’re focusing on in the gym that day.
- For a specific Upper-Body warm up for strength training, go here.
- For a specific Lower-Body warm up for weight lifting, go here.
Weather you’re looking for a comprehensive bodybuilding warm up; a warm up for weight lifting; a general workout warm up, or just interested in learning more about dynamic warm ups and dynamic stretches, this post along with the resources I’ve linked above will be just what your warm up routine doctor ordered!
Check out our Warm Up Progression 3-DVD Set
Each DVD displays over 30 exercises – That’s 90+ exercises total! This is what makes Warm Up Progressions Vol. 1, 2 &3 the essential guide for helping you move better and ready for anything!
Only $117
Excellent post Nick. How would you adjust some of your movements if you were performing a warm-up for a sprint? Thanks.
Love your clips. I’ll see you in Windsor in Oct. I noticed a few typos on your bio and have edited it below, if you can use it:
Coach Nick Tumminello has built a reputation as the “Trainer of Trainers” through his workshops at conferences and at fitness clubs around the world. He is a sought-after consultant for pro/college sports teams and exercise equipment and clothing manufacturers.
He’s the owner of Performance University International, which provides hybrid strength training & conditioning for athletes, and educational programs for fitness professionals. Based in South Florida, Nick is a Fort Lauderdale personal trainer who works with a select group of athletes and exercise enthusiasts.
Great overall warm-up Nick! Just curious if you would put the jump jacks and the squats first prior to the side lying and supine work? Or, does it matter?
Nice little warm up nick, i will give it a try
thank you
Hi, great video. I often use small to medium resistance bands on my clients to get the glut medius going. The exercise is called the square. you step in to the band, wrap it behind your knees and tighten in front. then you externaly rotate(abduction) your legs in a straight manner to the side, 4steps. then back 4steps, repeat 3times. then your stand shoulderwith apart, with the same band in the same position, and walk 4steps forward to get the psoas, and little more glut medius going. then your walk backwards to get the glutes on the road.
hope this made sense, its a greit way to incorporate the medius before squating og dead lifting.
Regards ole kristian
Great stuff, Ole!
I think what you’re doing is right on!
Thanks for sharing your thoughts and techniques with us!
Coach N
Brain,
No magic order, brother!
We mix our warm ups up, often. If for no other reason than to keep things fresh and interesting
Thanks for your positive feedback and for taking the time to check out the post!
Coach N
Renee,
Thanks so much as we could always use help with our grammar and english. That was my worst subject in school
Very much looking forward to seeing you in Windsor!
Coach N
Jimmy,
Yes! We would do more locomotive type warm ups (skips, high knees, etc.,) and less in-place stuff.
Thanks for your kind words!
Also, you’re doing great stuff for your F-ball players. Keep it up bro!
Coach N
What is the difference between this 3 video series, and the previous 2 volume Warm-up progressions?
Tom,
Each of the Warm Up DVDs features 30 exercise applications. This was a few warm up drills.
Coach N