5 Dynamic Stretching Exercises for Fitness and Strength Athletes

2. Outside lunge and twist

This is a great exercise to open the hips, chest and shoulders. Add this exercise into your warmup if your workout includes:

  • Any overhead lift (thrusters, overhead squat, snatches, jerks, presses)
  • Handstand Push-Ups
  • Handstand Walk
  • Pull-Ups or Muscle-Ups

How to do it: Start in a push up position and move one leg forward until your ankle is next to your wrist. Then, release the hand that’s next to your forward foot from the floor and twist upwards until your shoulders are aligned vertically.

For a deeper stretch, bring your arm back down and, instead of placing your hand back on the floor, continue lowering yourself down until your elbow touches the ground, rotating the opposite way as what you’ve just done.

Bring your feet back together and repeat with the other side of your body.

dynamic stretching exercises

3. The inch worm

This exercise will activate your shoulders, core, hamstrings and quads. The inch worm is a full body movement and therefore is great to maximise your overall readiness for a workout. It’s a good dynamic movement to perform before:

  • Deadlifts
  • Cleans
  • Kettlebell Swings
  • Muscle-Ups

How to do it: Start by standing tall with your feet close together. Then, reach down to the ground maintaining your legs extended and start walking forward on your hands, ensuring your legs and back are straight. Keep your feet glued to the ground.

Keep walking your hands out as far as you can and then bring your feet to your hands by taking many little steps. Once your feet and hands are together again repeat the process.

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