Warming Up Is An Essential Part of Any Workout Routine
…especially when it comes to weightlifting.
Your training warm up prepares your body for the intense physical activity ahead, reduces the risk of injury, and enhances performance.
Let’s explore the difference between dynamic stretching and static stretching as warm-up techniques for weightlifting.
Dynamic stretching involves continuous movement through a full range of motion.
Unlike static stretching, where you hold a stretch for a prolonged period, dynamic stretching keeps your muscles engaged and gradually increases your heart rate and body temperature.
Here are some dynamic stretching movements you can incorporate into your warm-up routine for weightlifting:
Arm Circles: Stand with your feet shoulder-width apart and extend your arms straight out to the sides.
Rotate your arms in small circles, gradually increasing the size of the circles. Do this for about 30 seconds in each direction.
Leg Swings: Hold onto a stable surface for balance and swing one leg forward and backward in a controlled motion. Repeat with the other leg. This movement helps loosen up the hip flexors and hamstrings.
Torso Twists: Stand with your feet hip-width apart and your arms extended out to the sides. Twist your torso to one side, keeping your hips facing forward. Return to the center and twist to the other side. Repeat for 10-12 reps on each side.
Walking Lunges: Take a large step forward with your right leg and lower your body until both knees are bent at a 90-degree angle.
Push off your right foot and bring it forward to meet your left foot, then repeat with the left leg. Continue alternating legs as you walk forward.
Jumping Jacks: Start with your feet together and your arms at your sides. Jump up, spreading your legs shoulder-width apart and raising your arms overhead.
Jump back to the starting position and repeat.
📝 Dynamic stretching helps increase blood flow to your muscles, improves flexibility, and primes your body for the explosive movements involved in weightlifting.
📝 Static stretching involves holding a stretch in a comfortable position for a set amount of time, typically 15-30 seconds.
While static stretching can help improve flexibility and range of motion, it’s best suited for the cool-down phase of your workout rather than the warm-up.
Here’s why:
When you hold a stretch for an extended period, your muscles relax, which can temporarily reduce their ability to generate force.
This relaxation response is counterproductive when you’re about to engage in activities that require strength and power, like weightlifting.
However, static stretching can still be beneficial for improving overall flexibility and preventing muscle imbalances when performed after your workout.
Dynamic stretching is more effective than static stretching as a warm-up for weightlifting.
Dynamic movements help activate your muscles, increase blood flow, and prepare your body for the demands of heavy lifting. Save static stretching for the end of your workout to help with flexibility and recovery.
By incorporating dynamic stretches into your warm-up routine, you’ll reduce the risk of injury and optimize your performance in the gym.
This is my easy warm up routine before lifting weights:
1. 3-5 min walk jog
2. Dynamic stretching (knee to chest, leg swings, piriformis stretch)
3. Light warm up set(s)
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Until next time – train smart and train hard 💪
