8 Barbell Warm Ups to Improve your Lifting for Crossfit

Optimise your lifting ability.

All effective lifting requires intelligent barbell warm up routines. These will prepare you for the training ahead, elevate your heart rate and put you in the best place possible to hit your workout with precision and vigour.

  • An ideal warm up needs to be specific to the actual exercises that you will be performing in the workout or competition
  • It should be time efficient
  • It should have a general and skill specific portion
  • Warm up routines need to establish an optimum body temperature

8. THE BURGENER WARM UP (VARIATION)

This is a Crossfit adaption of one of the classic Burgener barbell warm up routines.

7. BARBELL WARM UP ROUTINES

Chen Xiaoting (53kg, China ??) doing a high rep set (15+ reps) of Pike and Pancake Good Mornings with just the bar.

6. SNATCH WARM UP FROM WEIGHTLIFTING 101

Make your warm up specific to the movements ahead.

5. NO GHD? NO PROBLEM!

Improvised Back Extensions seen in the youth worlds training hall. Athletes: Julián Ribera and Mathias llerena from Ecuador ??

4. ELENA SUKHAR

The Russian champion mixing things up. These are a great way to improve strength and activate your body.

3. WAKING UP TIAN TAO – NOT FOR THE FAINT HEARTED!

Fancy this?

 

Waking up Tian Tao #massage #mobility #quadsmash

A video posted by All Things Gym (@atginsta) on

2. PRE LIFTING WARM UP FROM ELENA SUKHAR

Sped up warm up to give an indication of order, exercises and volume. Make time and try this in full before your next session.

1. ONE ARM OVERHEAD MOBILITY TEST

5 rounds on each arm with a short rest between each round

For more Weightlifting tips, check out these articles:

5 Tips to improve your snatch technique

How to perfect your warm up for Crossfit and Weightlifting

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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