Warm Up Routine?

[windoughboywin]

Hey, Guys

I have been struggling to find a good warm-up routine I seem to find myself either over warming up and then unable to perform or underwarming up and unable to perform. Anyone have some solid warm up exercises to get the hands and forearms primed? If I missed another post on this I apologize.

Thanks

Edited July 18, 2014 by windoughboywin

[JoshW]

It doesn't make any difference for me whether I warm up or not I usually perform the same with working sets. When I do warm up I just do one set of lighter weight of whatever exercise be that grippers or deadlifts.

[Billy Jack]

In my personal experience, I have found that the best grip-related warm-up movement I can do are sledgehammer rotations. This hits open-hand(slightly), the wrist, and the forearm and has worked pretty good for me. A lot of bang for your buck even in light-weight warm-ups.

The main thing to remember is to log all of it and compare it to how you're working sets went. If you were not as stroing as you think you should have been in your working sets, next time change the warm-up routine and then note the results. It may take a while, but you will find the correlation between what is right for you.

Kyle

[PeterSweden]

SQUATSQUATSQUAT

SQUATTING WARMS EVERYTHING UP AND PRIMES YOUR CNS

[Tank Andrade]

I usually just start light and pyramid up regardless of the exercise

[EJ Livesey]

Did you wake up, walk to the toilet and piss, then eat or brush your teeth? That's warm up enough. Stretch and whatnot after you are done. I promise you will never pull or over work anything as long as you stretch and cool down AFTER you do your lifts and etc.

My "warm up" is no LESS then 315 on bench or dead lift. That suits me just right.

Edited July 18, 2014 by EJ Livesey

[slazbob]

Jump rope works great. And like Kyle said, sledge work is great too. And of course... Squats, like Peter said.

[Jared Goguen]

If you have a heavybag you can work that for a good warm up.

[Electron]

I've been experimenting with beer as a grip warm-up.

[FJM]

I like to use cheap copy powerball before grip workouts, then one or two sets of light repetitions depending how heavy i intend to go.

That and what PeterSweden said.

[Electron]

Yeah the beer gets me in the mood to train. And unlike deadlifts or squats, I can squeeze stuff hard even with my stomach full.

At least mental wise, it's a good warm up. I hear it's good for bending too, with the added benefit of dulling pain.

[windoughboywin]

Thanks everyone and I agree beer is a great preworkout lol

[barbe705]

didn't you also say in another thread that you had to take 2 years off for injury's?

Did you wake up, walk to the toilet and piss, then eat or brush your teeth? That's warm up enough. Stretch and whatnot after you are done. I promise you will never pull or over work anything as long as you stretch and cool down AFTER you do your lifts and etc.

My "warm up" is no LESS then 315 on bench or dead lift. That suits me just right.

[climber511]

For 4 1/2 of the well over 5 decades I have worked out, I didn't do anything I would designate as a "warmup". I would start "light" and add weight to the bar as I worked out but that was it, and not always even that was done very seriously. But as the years added up and the injuries as well (most of my injuries were catastrophic and seldom from training or lifting) mobility, rehab, prehab, and "getting warm" starting being not only a good idea but a necessity to my continuing in the game. I have days where the warm up pretty much is the workout even. I started doing "breathing exercises" on a daily basis around 1969 or so and think they have contributed greatly to my longevity in the game - in a way they might be counted as a warm up of sorts I guess. The term "warm up" has different meaning depending on who one talks to but touching your toes a few times might not be quite enough. The thing I find lacking so often in people as they age is mobility - that ability to simply move freely through a complete range of motion for your different joints - and doing it with some degree of coordination becomes even rarer as people get some years on them. For years I wanted to just get down to the real "workout" (grab the bar and go) but I have come to believe a warmup of one's own design and targeted to the upcoming main events is a very important idea. And if I was your "trainer", I would make mobility work a mandatory DAILY affair based on my own experiences. The problem with being a weight lifter is that all we think is important is lifting the weight - when in reality, being able to live the rest of ones life in the best way possible physically should be thee goal. If only I hadn't been so dense as to take over 50 years to figure all this out.

[Cannon]

There are two things here that I remember Dave Morton said:

1. He liked to train grippers after riding a 4-wheeler. The vibrations got his hands and arms ready to go. I feel like a mower does the same thing.
2. His favorite gripper was his IronMind Trainer. I have always felt that a couple sets of 10-15 reps on a light gripper is a great warm up.