How to PROPERLY Warm Up Before Weights

In this video I’m going to be covering a upper body and lower body warm up for weights based on what scientific literature has shown to be most effective. I’ll go through the 3 essential parts of a warm up for workouts, and discuss what you should and shouldn’t be doing. The main goal of warm up exercises before a workout is to warm up the muscles to be worked, which helps increase blood flow to the working muscles and can lead to improved strength and performance during your workout. So you want to focus your warm up exercises on the musculature you’ll be training. A few key muscles that people tend to forget to warm up are the rotator cuffs, which is why I’ve included them in my upper body warm up routine. Keep in mind that there are so many different warm up exercises and warm up stretches you can do before your workout. Although I’ve provided a sample upper body warm up and lower body warm up, feel free to swap in exercises that works better for you. Also keep in mind that your warm up will vary for your sport or type of training. This warm up is ideal for general weightlifters, but would likely differ for elite powerlifters and other groups.

If you guys enjoyed the video then don’t forget to give it a like, leave a comment, share it with your friends and subscribe to my channel. I really appreciate the support you’ve all shown me, it helps motivate me to continue doing this and putting out quality videos.

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[photon]

i like this guy. he just gets to the point without wasting time on trying to make jokes and flexing.

[username]

Thanks for not showing us a day in your life and just getting straight to the point.

[jackwongbmw]

My left shoulder injuried since 6 years ago,
It affects my training on my chest.
However, I tried Jeremy's warm up yesterday and tried to train my chest again, I found less pain than before, thanks Jeremy.

[alfredflorin]

How can someone disagree with jeremy ... ? Love this dude . HELPED ME A LOT .. FIXED MY BACK .. FIXED MY MINDSET .. FIXED EVERY SINGLE THING !

[duncanmanganaro]

1:11 cycling warmup
2:11 upper body
3:54 lower body

[IdioticTamizha]

wtf this warm up is my full body workout

[gregshock]

That was the most thorough and comprehensive warmup video I have ever seen. I’m 62 and if this information had been presented to me 48 years ago, when I started lifting weights, I bet I would have far fewer injuries to deal with. Thanks!

[verci]

[01:08] WARMING THE MUSCLES
[01:22] Cycle at an easy pace (50-60% Max HR) for 5 Minute

[02:11] DYNAMIC STRETCHING

Upper Body
1.[02:53] Wrist Circles (10-15 Reps Each Direction)
2.[02:59] Horizontal Arm Swings (10-15 Reps)
3.[03:05] Contralateral Swings (10-15 Reps)
4.[03:09] Arm Swings (10-15 Reps Each Direction)
5.[03:16] Trunk Rotations (10-15 Reps Each Side)
6.[03:24] Band Dislocations (10-15 Reps)
7.[03:32] Band Pull-Aparts (10-15 Reps)
8.[03:40] Cable Shoulder Extensions (10-15 Reps, Light Weight)
9.[03:50] DB Shoulder Extensions (10-15 Reps, Light Weight)

Lower Body
1.[03:59] Forward Leg Swings (10-15 Reps Each Side)
2.[04:03] Sideways Leg Swings (10-15 Reps Each Side)
3.[04:05] Deep Squat Stretch (6 Reps)
4.[04:15] Bent Knee Iron Cross (6 Reps Each Side)
5.[04:25] Mountain Climber Stretch (6 Reps Each Side)
6.[04:33] Walls Ankle Stretch (5 Reps Each Side)

[05:46] WEIGHT ACCLIMATION

[06:41] SUMMARY

[cimarronMC]

Am i the only person who forgets everything he says and has to search through again during the warmup

[marksomething]

Upper Body
1.[02:53] Wrist Circles (10-15 Reps Each Direction)
2.[02:59] Horizontal Arm Swings (10-15 Reps)
3.[03:05] Contralateral Swings (10-15 Reps)
4.[03:09] Arm Swings (10-15 Reps Each Direction)
5.[03:16] Trunk Rotations (10-15 Reps Each Side)
6.[03:24] Band Dislocations (10-15 Reps)
7.[03:32] Band Pull-Aparts (10-15 Reps)
8.[03:40] Cable Shoulder Extensions (10-15 Reps, Light Weight)
9.[03:50] DB Shoulder Extensions (10-15 Reps, Light Weight)

Lower Body
1.[03:59] Forward Leg Swings (10-15 Reps Each Side)
2.[04:03] Sideways Leg Swings (10-15 Reps Each Side)
3.[04:05] Deep Squat Stretch (6 Reps)
4.[04:15] Bent Knee Iron Cross (6 Reps Each Side)
5.[04:25] Mountain Climber Stretch (6 Reps Each Side)
6.[04:33] Walls Ankle Stretch (5 Reps Each Side)

[lyons]

Mate, this is a well-made video. It is clear, to the point, and is devoid of any fluff that you often find on fitness related YT videos. Good job, and keep posting. Subbed.

[rajorshiguha]

Man, I think I’ll jut watch the video when I step into the gym. Just looking at it makes me feel ready.

[bharathvrao]

Been waiting all week for your video. Fuckin awesome video. I appreciate how you value your viewers time and get directly to point without any BS. Keep doing what you are doing brother.

[stevencruz]

I frickin love you man. No vlogs, no "I've been doing this for years so it works exactly the way I think it does", just science made easy to understand. You're the goat of YT fitness.

[eagleye]

Think this just doubled my gym time...

[RobMiami]

I've watched this video a few times now and I've Incorporated several parts.
Has completely transformed my workouts

[erTalhaKhan]

Best thing about you is you are straight to the point and very easy and practical advice that can easily be accommodated by anyone. Nothing fancy. Way to go man!

[nataliasalazar]

I can FINALLY put to rest hours spend online doing research on workouts, proper form, his videos are everything!! THANK YOUUUU!!!!

[JohnHKim]

5 minutes of cycling (50-60% max heart rate)
2:50 Upper Body Dynamic Stretching
3:55 Lower Body Dynamic Stretching
4:44 Thoracic Extension
5:55 TWO warm up sets & TWO weight acclimation sets
(6:40 Summary Sheet)

[amandahiya]

One of the most helpful person on Youtube. Keep up good work man!!!