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.
2016 Russian champion @elena_sukhar (with the help of coach @maksmironoff) doing minute long weighted Back Extension Holds at the end of her training session. First she did a set unweighted, then with two 10kg plates added. Coach @maksmironoff values this exercise greatly (likes it better than GHD), as a rigid back is one of the most important things in weightlifting. Try it! Elena’s full training session should follow sometime this week. #backexercise #backextension #supermanhold #weightedbackextensions #isometric
3. WAKING UP TIAN TAO – NOT FOR THE FAINT HEARTED!
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
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